Holiday Stress? Here’s How to Cope

Managing Holiday Stress Without Losing Yourself

The holiday season may sparkle with tradition and togetherness, but beneath the surface, it often comes with pressure, expectations, and emotional overload. Psychologist Claire McDonough, PsyD, says these weeks are among the most common times people seek help for stress tied to planning, spending, family dynamics, and the weight of trying to please everyone.

Re-Center on What Truly Matters

Dr. McDonough encourages slowing down and naming what you value most during the season. If your priority is meaningful time with loved ones, but you’re spending the day racing around the kitchen or coordinating endless details, you’re missing the moments that actually matter. Let your values—not obligation—shape how you show up. That may mean simplifying your plans, asking others to help, or letting old traditions fade if they no longer fit your life.

Don’t Let Expectations Take Over

Family pressure can be powerful. When worries start building, Dr. McDonough suggests “de-catastrophizing”—stepping back and challenging worst-case assumptions. Considering realistic outcomes and how you would handle them helps regain control and reduces emotional overload.

Set Boundaries You Can Keep

From finances to emotional capacity, boundaries protect your well-being. Using DBT skills, Dr. McDonough recommends calmly describing the issue, expressing your feelings, asserting your need, and reinforcing why it matters. These conversations may feel uncomfortable, but they pave the way for healthier, more peaceful holidays.

Create Space for Rest and Connection

Quiet matters just as much as celebration. Schedule downtime like an appointment. If you’re grieving or overwhelmed, choose gentler connections—lunch with a friend, a simple ritual, volunteering, or time alone to recharge.

The bottom line: If stress begins affecting your health or relationships, it’s no longer normal holiday pressure. Listen to your body, reach out if needed, and protect your peace.