Stress management during the holidays is something many people struggle with, even though this time of year is often portrayed as joyful and full of celebration. The reality is that for many, the holiday season brings more pressure than peace. 

Research supports this feeling. According to a 2023 survey by the American Psychological Association (APA), 41% of U.S. adults said their stress levels rise during the holidays compared to other times of the year.¹ Among those already living with a mental health condition, 24% reported that their symptoms worsened around this time.²

These numbers show how common it is to feel overwhelmed during the holidays, and why learning healthy ways to cope is so important.

Understanding Holiday Triggers and Expectations

For those in recovery, the holidays can be especially challenging. Even familiar faces or places can stir up emotions or memories that are hard to manage.

It’s important to remember you’re not alone. The mix of excitement, pressure, and emotional memories can make the holidays hard for anyone. Acknowledging this is the first step toward finding calm and balance during the season.

Below are some common holiday triggers to watch for:

• Family Conflicts – Old disagreements or difficult relationships can resurface, especially during long family gatherings.
  
• Social Pressure – Feeling expected to attend every event or appear happy all the time can be exhausting.
  
• Financial Strain – Gift-giving, travel, and holiday expenses can cause ongoing worry about money.
  
• Unrealistic Expectations – The idea of a “perfect” holiday can create pressure to make everything look or feel a certain way.
  
• Overcommitment – Saying yes to too many invitations or responsibilities can leave you drained and anxious.
  
• Memories and Loss – The holidays can remind us of loved ones who are no longer here, bringing sadness or grief.
  
• Triggers for Those in Recovery – Parties with alcohol or other risky situations can create temptation or stress, especially when surrounded by others who may not understand your boundaries.

These stressors don’t always happen at once, but even small things can add up. Being aware of your triggers early helps you prepare, whether that means setting limits, planning quiet time, or reaching out for support when needed.

Supporting Someone in Recovery During the Holidays

Supporting someone in recovery is about presence, patience, and understanding. Small acts of kindness and respect can help them stay grounded and remind them that they’re not facing the season alone.

Here are some simple and healthy ways to help:

• Listen without judgment. Sometimes, the best thing you can do is simply be there. Let them share how they feel without trying to fix everything.
  
• Respect their boundaries. If they say no to a party or choose to leave early, support their decision. It’s about protecting their peace and progress.
  
• Keep triggers in mind. If alcohol or certain conversations might make them uncomfortable, help create a safer, more supportive environment.
  
• Plan sober activities. Suggest gatherings that don’t center around drinking or high-pressure settings—like a movie night, a walk, or cooking together.
  
• Check in regularly. A short message or call can remind them they’re not alone. Consistent care often means more than big gestures.
  
• Encourage self-care. Remind them (and yourself) to rest, eat well, and take breaks from holiday stress.
  
• Know when to seek help. If you notice signs of relapse or distress, encourage them to reach out to their counselor or treatment team.

Being there for someone in recovery also means taking care of yourself. Supporting others can be emotionally draining, especially during a busy season. Finding balance through simple, realistic self-care can help you stay centered while continuing to offer support.

Realistic Self-Care That Works

Managing stress during the holidays isn’t about doing everything perfectly; it’s about finding small, steady ways to care for your mind and body. Realistic self-care means choosing simple habits you can actually keep up with, even when life feels busy or overwhelming.

Here are some practical tools that really work:

• Set limits and say no when needed. You don’t have to attend every party or event. Protecting your time and energy helps prevent burnout.
  
• Stick to healthy routines. Try to keep regular sleep, meal, and exercise schedules. A steady routine helps your body and mind stay balanced.
  
• Take short breaks. Even five minutes of quiet time, such as deep breathing, stretching, or a short walk, can help reset your mood and lower stress levels.
  
• Practice mindfulness. Simple mindfulness exercises, like focusing on your breathing or noticing your surroundings, can calm racing thoughts.
  
• Stop overthinking. Focus on what you can control instead of worrying about everything that might go wrong.
  
• Stay connected. Reach out to friends, family, or support groups when you need to talk. Sharing what you feel is a healthy part of managing stress.
  
• Limit alcohol and caffeine. These can increase anxiety or disrupt sleep, making stress harder to manage.
  
• Be kind to yourself. It’s okay to rest, take things slowly, and not meet every expectation. Progress, not perfection, is what matters most.

Good stress management is about giving yourself the space, compassion, and tools to face them healthily. Small steps taken each day can make the season feel lighter and more meaningful.

When to Reach Out for Professional Support

Sometimes, managing stress on your own isn’t enough, and that’s okay. Knowing when to reach out for help is a sign of strength, not weakness.

You may want to seek professional support if you notice:

• Ongoing sadness, anxiety, or irritability that doesn’t fade
  
• Trouble sleeping, eating, or focusing
  
• Feeling emotionally numb or disconnected from others
  
• Increased urges or thoughts about returning to old habits or substances
  
• Feeling hopeless, isolated, or unable to manage daily stress

Professional therapy offers guidance and coping strategies that go beyond what you can do alone. Many programs today use a holistic approach to stress management, helping you care for your mind, body, and emotions at the same time.

These may include:

• Therapy and counseling – talking with a professional who helps you understand triggers, build coping tools, and strengthen emotional resilience
  
• Holistic treatments – combining practices like meditation, yoga, or breathwork to calm the nervous system and restore balance
  
• Group or recovery programs – connecting with others who understand what you’re going through, offering community and accountability
  
• Relapse prevention support – helping you recognize early warning signs and stay committed to recovery, even in stressful situations

At Oceanrock Health and South Coast Counseling, individuals find compassionate care that blends professional therapy with holistic healing. Their programs are designed to support both emotional well-being and long-term recovery, offering tools to manage stress, find balance, and build peace during even the most challenging seasons.

Reaching out for help isn’t a last resort. It’s a step toward strength, stability, and self-care.

Source:

1. American Psychological Association. (2023). Even a joyous holiday season can cause stress for most Americans. Apa.org. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
2. Mental Health and the Holiday Blues | NAMI: National Alliance on Mental Illness. (n.d.). Www.nami.org. https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/