Holiday stress? What it may mean and how to cope

Stress is a natural part of the human experience. It stems from a primal mechanism known as the fight, flight, or freeze response — a physical reaction that gets your body ready to confront, flee from, or assess both perceived and real threats. 

You might feel stress at unexpected times, even when you believe you should be feeling carefree and joyful.

During the holiday season, for example, it is typical to experience a mix of joy and pressure. Stress may result from factors like financial burdens, family expectations, additional responsibilities, or emotional associations.

What is holiday stress?

“Holiday stress” is an informal term that people may use to describe the physical and mental responses that some folks experience during end-of-year cultural and religious celebrations, which may include Diwali, Thanksgiving, Kwanzaa, Christmas, Hanukkah, and New Year’s Eve, among others. 

According to the National Institute of Mental Health (NIMH), symptoms of stress may include:

• excessive worry or repetitive thoughts
• low mood
• uneasiness
• generalized pain or aches
• headaches
• heart palpitations
• changes in sleep patterns
• high blood pressure
• muscle tension

Holiday stress may be temporary or persistent. If stress becomes chronic (long lasting), it may cause ongoing health effects. For example, a 2017 research review found that chronic stress could lead to:

• impaired memory
• difficulty learning
• a suppressed immune system
• heart disease
• digestive challenges
• hormone disruptions
• appetite changes, like eating more or less than usual

Holiday stress is generally linked to specific causes, or stressors, and goes away once these have been resolved. These stressors may be unique to you and can vary from year to year.

For example, you may experience stress in preparation for a large family gathering, and once the event has concluded, you feel relieved. 

On the other hand, holiday anxiety may be more persistent, the NIMH explains. Anxiety can feel constant, and you may not be able to pinpoint a specific cause. 

Possible causes of holiday anxiety may include:

• High expectations: People may place unrealistic expectations on themselves or others to make the holidays picture-perfect, leading to stress in the days before a celebration and if things don’t go as planned. 
• Financial pressure: The holiday season may strain finances with gift-buying, travel, meals, and other expenses. This may result in worries about money, particularly if you’re experiencing financial stress already.
• Family dynamics: Spending time with family may be wonderful, but it can also bring stress due to factors like unresolved conflicts or differing expectations.
• Time management: The holidays tend to include a whirlwind of activities, which could make you feel overwhelmed with too much to do and too little time.
• Diet and alcohol: For many people, the holiday season brings with it a wealth of events centered around eating and social drinking, which may cause further stress to your mind and body. 
• Emotional memories: It is possible that the holidays bring up memories of lost loved ones or traumatic experiences that happened around this time of the year. Your conscious or subconscious emotional association with these significant experiences may take the form of repeated thoughts, feeling down, nightmares, or generalized anxiety.

What is holiday depression?

Feeling a change in your mood during the holiday season is not uncommon. A 2022 poll from the American Psychiatric Association (APA) found that 2 in 5 adults in the United States said they experience an overall decline in their mood during winter, and nearly a quarter of participants reported that they feel generally depressed during this time. 

While people often use the terms “holiday sadness” and “holiday depression” interchangeably, they are not the same. 

The APA explains that sadness is a feeling of mild to extreme unhappiness that does not persist over a longer period. Meanwhile, holiday depression can be longer lasting and potentially linked to a mental health disorder, including: 

• Major depressive disorder (MDD): MDD may include persistent low mood (sadness, hopelessness, emptiness), alongside other symptoms like sleep issues, appetite changes, loss of energy, feelings of worthlessness, and loss of interest in the things that used to bring you joy. Symptoms last longer than 2 weeks.
• Seasonal affective disorder (SAD): SAD is a subtype of MDD with a seasonal pattern. It often occurs in the fall or winter but may happen in spring or summer. It has the same symptoms as MDD, except that it appears and resolves as seasons change.

Possible causes of holiday sadness or holiday depression include: 

• Loneliness: Feelings of isolation may intensify during the holiday season, especially for those who are estranged from family or without a support system.
• Unresolved grief: For individuals who have lost a loved one, the holidays may act as a painful reminder of their absence. Other losses associated with this time of the year may also trigger sadness and bouts of depression in some people.
• Seasonal changes: In the case of SAD, triggers may include reduced daylight hours and colder temperatures.

Depression often responds well to treatment. Relief is possible.

Stress management tips for the holidays

Developing coping skills may help you manage stress, anxiety, and sadness during the holiday period and beyond. 

Resources like the APA, Centers for Disease Control and Prevention (CDC), and Office on Women’s Health suggest that you: 

• Set realistic expectations: Try to reevaluate your holiday goals and prioritize what truly matters to you. Not everything has to be perfect. If you can, avoid comparing yourself with others. Consider limiting your use of social media, which rarely paints a realistic picture of people’s lives. 
• Budget wisely: Establish a holiday budget and try to stick to it. Meaningful gifts don’t always have to come with a hefty price tag. You can consider homemade or second-hand gifts. You could also set up a secret gift exchange with friends or family, where everyone has only one person to shop for.
• Practice self-care: Make time for self-care activities — like meditation, reading, or spending quiet moments alone — to recharge and reduce stress. Allow yourself to take breaks from the hustle and bustle of the holidays whenever you need. 
• Set boundaries: Politely decline commitments or invitations that you cannot or do not want to participate in. It’s OK to say no.
• Connect with loved ones: Reach out to friends and family for support. It can help to share your feelings with those around you. They might even share back that they are going through something similar. 
• Take care of your body: Physical health fosters mental health. Try to prioritize regular physical activity, balanced eating, limiting alcohol (if you drink), and getting enough sleep, even — and maybe especially — during the holidays.
• Spend time outdoors: Try to get regular fresh air and sunshine to bolster your mood. For example, you might invite friends or family members out for a leisurely stroll before, during, or after a gathering as a way to connect. 

What if it is depression?

If you think that your holiday blues may indicate depression, it’s a good idea to seek help from a healthcare professional like a general practitioner, psychologist, or psychiatrist. They can help put together a personalized treatment plan that works for your health, lifestyle, and preferences. 

A 2020 article suggests these approaches may help with holiday depression: 

• light therapy
• cognitive behavioral therapy (CBT)
• increasing physical activity
• mindfulness and meditation
• vitamin D supplements if you have a deficiency

A mental health professional may also recommend antidepressant medications, like:

• fluoxetine (Prozac)
• sertraline (Zoloft)
• bupropion (Wellbutrin)
• citalopram (Celexa)
• escitalopram (Lexapro)

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What if it is anxiety?

While temporary feelings of worry and anxiety during the holidays are common, anxiety disorders require treatment. If you think you might have an anxiety disorder, it’s best to consult a healthcare professional for tailored treatment recommendations that may help you feel better. 

According to a 2015 article, treatments for anxiety disorders may include:

• CBT
• increased physical activity
• psychoeducation to help you learn to identify and remove triggers
• more and better sleep
• mindfulness
• grounding exercises
• deep breathing

Healthcare professionals may also recommend antidepressant medications for anxiety. Common options include:

• venlafaxine (Effexor)
• duloxetine (Cymbalta)
• desvenlafaxine (Pristiq)
• sertraline (Zoloft)
• escitalopram (Lexapro)
• fluoxetine (Prozac)

For short-term treatment of severe symptoms of anxiety, they may also use:

• alprazolam (Xanax)
• lorazepam (Ativan)
• diazepam (Valium)

A healthcare professional may recommend one or more of these medications depending on your symptoms, overall health, and other individual needs.

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Summary

Holiday stress is a natural and common experience for many. Although people often view the holiday season as a time for celebration and connection, you may also find it a source of emotional distress. 

By setting realistic expectations, budgeting wisely, practicing self-care, and seeking support when needed, you can navigate holiday stress and ensure that your mental and physical health remains a top priority.

If your stress is associated with depression or anxiety, getting professional support can make a difference. Remember, it’s OK to ask for help, and you’re not alone in your journey to cope with holiday stress.