7 Tips for Managing Holiday Stress and Staying Healthy

Many people associate the holidays with joy, relaxation, and family fun. Still, about 89% of Americans say this time of year is stressful due to the demands it places on physical and emotional energy, finances, and relationship dynamics.

Although there’s no way to prevent stress entirely, you can take steps to minimize it with the right approach. At Plainsboro Princeton Medical Associates, with offices in Plainsboro Township and Monroe, New Jersey, Aruna Chakala, MD, regularly counsels patients on stress management. Here, she highlights her top seven tips for managing stress during the holiday season.

1. Set realistic expectations

This time of year gets filled with parties, pageants, and other celebrations; it can be hard to keep up. It’s tempting to attend everything, but that isn’t feasible, especially if you want to protect your well-being. 

Remember, it’s okay to say “no” and change your schedule accordingly. Attend the events that matter most to you and take it easy if you’ve got too much going on.

2. Prioritize sleep

Quality sleep is essential year-round, but it’s even more critical during the holidays. Getting good sleep supports your mood, immune system, and energy; aim for 7-9 hours per night. 

Stick to a bedtime schedule whenever possible. If you plan on traveling, ensure you bring anything you rely on for restful sleep, such as your favorite pillow or a sleep mask.

3. Stay active

When you’re off work, it’s tempting to break from your daily routine, but regular exercise is essential as it offers an effective way to relieve tension and stress. If you find yourself feeling overwhelmed, take a short walk or go for a bike ride. Even dancing around the kitchen is an effective way to lift your mood.

4. Keep meals balanced

Holiday meals often feature decadent sides, salty or fatty proteins, and rich desserts. You don’t have to deprive yourself, but try to keep your plates balanced. For example, if you scoop a large portion of sweet potato casserole with marshmallows on top, take a good-sized serving of salad or vegetables. Likewise, keep portions reasonable. Many sweets or rich foods can cause your blood sugar to spike, worsening stress and fatigue.

5. Moderate alcohol intake

Many people drink more alcohol during the holidays. It’s fine to have a beer, cocktail, or glass of wine, but don’t overdo it. Drink a glass of water after each alcoholic beverage and pace yourself. While alcohol may seem to relieve stress at first, it can disrupt your brain chemistry and worsen anxiety and depression.

6. Maintain social boundaries

During the holidays, you often see friends and family members you don’t usually interact with. It can be fun to catch up, but if conversations veer toward subjects like politics or religion, it can make things even more stressful. Protect your energy. If someone brings up a topic you’d rather avoid, politely change the conversation or step away for a quick break.

7. Make time for joy

With so much going on this time of year, it’s easy to forget your needs in the process. Make sure to carve out time to do things you enjoy, whether it’s watching a movie, reading a book, or taking a nap. Make these moments even more relaxing by combining them with deep breathing or meditation.

We can help you stay stress-free this holiday season

Holiday stress is uncomfortable and can exacerbate medical issues, such as high blood pressure. If you’re feeling overwhelmed, we can make personalized recommendations to help control your stress. To get started, request an appointment online or call us at 609-799-5000 today.