7 Tips for Managing Holiday Stress and Emotions
The holiday season is here — a time of joy, togetherness, and tradition. But it can also bring its fair share of stress and emotional challenges. These tips can help you manage holiday stress so you can enjoy this special time.
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The holiday season is often a mix of joy and stress. While it can bring cherished traditions and moments of connection, it may also come with challenges like heightened emotions, unmet expectations, or a sense of overwhelm. But with a few thoughtful strategies, you can navigate this time of year with greater ease and resilience. Here are seven practical tips to help you prioritize your well-being and embrace the season with calm and clarity.
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Emily Barker
1. Recognize Your Emotions
The holidays often come with high expectations and cherished traditions, which can sometimes be a source of stress or disappointment. You may feel sadness or frustration if things don’t go as planned or if you're unable to see loved ones. It’s important to acknowledge and accept these emotions — they’re completely normal. Recognizing your feelings can help you process them and move forward with a sense of calm.
2. Adjust Your Expectations
If you’re navigating musculoskeletal (MSK) pain or other health challenges, the holidays might look a little different this year — and that’s okay. You may need to modify your plans or pace yourself to avoid discomfort or overexertion. For example, you might shorten shopping trips, take more frequent breaks, or delegate tasks to others. Adjusting your expectations and being kind to yourself can help you stay present and focus on what truly matters. Remember, the season doesn’t have to be perfect to be meaningful. Prioritizing your health allows you to fully enjoy the moments that count.
3. Keep Moving
Movement is medicine. It’s also a natural stress reliever, boosting your mood and energy levels. Whether it’s a quick stretch, an at-home exercise session, or a brisk walk outdoors, regular activity can help you feel more balanced and grounded during the holidays.
4. Prioritize Sleep
A good night’s rest is essential for managing stress and staying healthy. Aim for seven to eight hours of sleep per night to feel your best. Consider calming bedtime routines like reading a book, meditating, or engaging in gentle exercise therapy to help you wind down.
5. Schedule Self-Care Time
Self-care isn’t selfish — it’s essential. Take time to recharge and do things that bring you joy. Whether it’s a relaxing bath, listening to your favorite music, journaling, or spending a few moments practicing gratitude, self-care can help lower stress and improve your overall well-being.
6. Breathe Deeply
Deep breathing can instantly calm your mind and body. Try this simple exercise: Inhale deeply through your nose, letting your abdomen expand, and hold your breath for a few seconds. Exhale slowly through your mouth. Repeat this four or five times and notice how it helps you relax and refocus.
7. Celebrate the Positive
While holiday stress is real, it’s also an opportunity to find joy in unexpected places. A quieter season might allow you to spend more time reflecting, practicing gratitude, or reconnecting with yourself. Look for the silver linings — whether it’s fewer obligations, less hustle and bustle, or simply the chance to slow down.
Even small actions can help you approach the holiday season with a renewed sense of peace. Remember to give yourself grace and know you’re not alone in navigating heightened emotions during this time.
If you need extra support, consider reaching out to your health coach for ideas on how to manage stress and prioritize your well-being.
Regular exercise reduces stress, improves mood, and boosts overall well-being. It also helps relieve pain, which can get in the way of doing what you love. An exercise therapy program can help you feel better.
Hinge Health members can access customized plans and chat with their care team. They experience an average 68% reduction in pain* within the first 12 weeks—and those with mental health symptoms experience a 58% average decrease in anxiety and depression. Learn more*.