8 consejos para ayudar a manejar el estrés de las fiestas

This article is up-to-date as of July 10, 2025, and is based on vaccine guidance provided by the U.S. Centers for Disease Control and Prevention (CDC). Individual states may adopt their own vaccine policies and recommendations based on local public health assessments and regulatory frameworks. For the most up-to-date information, consult a state or local health care provider.

The candles are lit. The house is full of people, plans and maybe a sense that there's always one more thing to do. The holiday checklist might call for more gifts to wrap, more travel plans to coordinate or more errands to squeeze in. Maybe it's preparing the same dish that gets put on the table every year or keeping up with a tradition everyone loves. It's all meaningful, but it's also easy to start feeling a little overwhelmed in the process. In fact, according to a 2023 survey, nearly 9 out of 10 adults say the holiday season brings stress.

Below are eight possible ways to help make the holidays feel a little lighter while people care for what matters most.

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Why do people get so stressed around the holidays?

In a poll, 41 percent of people said their stress goes up from November through January compared to other times of the year. People reported feeling stressed during the holiday season for many reasons, including:

• Feeling like it’s a competition 
• Being mindful of loved ones’ expectations
• Missing absent loved ones 
• Navigating family dynamics 
• Keeping up with traditions 
• Finding the right gifts on a budget 
• Having long to-do lists
• Feeling left out 
• Issues related to food or alcohol intake 

With a little care and planning, it’s possible to keep the peace, set boundaries that feel right and help focus on what matters most.

8 consejos para ayudar a manejar el estrés de las fiestas

The good news is there are tips to help lower holiday stress, while keeping what makes the season special. 

1. Being realistic about holiday plans

During the holidays, expectations can look like plans stacked up across several days: Grandma's house on Thursday night (and maybe making her favorite tiramisu to impress her), Auntie's on Friday afternoon, then Mom and Dad's that same evening with a dish to contribute. By Saturday, there could be a family friend's gathering and possibly a flight to visit a sibling, with a stop at CVS® for a gag gift and a Hallmark holiday card. When everything adds up, even joyful plans can feel like a checklist. But memories last longer than checklists. And people don't have to say yes to all these invitations.

Because doing it all isn't realistic. And that's okay. Giving oneself permission to slow down and showing compassion can be one of the kindest things someone can do for themselves. It takes at least three positive thoughts to balance one negative thought, which shows that mindset can play a big role in how the holiday season feels. Reframing expectations, like spreading out events, gathering in smaller ways or simplifying a favorite tradition, can help ease the pressure without losing what matters.

If some expectations feel out of reach, communicating boundaries with care can help go a long way. Someone might opt for a walk to take a break or reschedule an event for another time. What people remember the most are the memories: the shared laughs, the warm hugs and the quality time. Being together is what makes the holiday special, not how much gets done.

2. Being kind to others

Whether it's holding the door, sharing a smile or checking in on a neighbor, small acts of kindness can have a big impact. When people help others, their bodies respond: Our bodies release feel-good chemicals like oxytocin, dopamine, serotonin and an endorphin-like chemical called substance P. These help people feel more connected to each other. Kindness also lowers cortisol (the stress hormone), so people feel calmer and more at ease.

There are other ways to spread kindness during the holiday season, too. People might sponsor a family in need, decorate holiday cards for local veterans' hospitals or deliver meals to older adults who live in care homes (where 60 percent may not get any visitors during the holidays). Picking a juguete for a local donation or helping a caregiver with errands can go a long way. All these gestures can help bring people closer together. It can remind them what the holidays are about: showing up for one another with warmth and love.

3. Eating healthier food options

Holiday gatherings are often associated with sweet treats: boxes of cookies, brownies or festive drinks like hot chocolate and eggnog. Hosts might pour sparkling wine or bring out a holiday treat to share with everyone at a party. While these traditions can bring joy, they can also make it easy to overindulge.

On average, people gain just under a pound during the holiday season. Although this may seem like a small amount, people are unlikely to lose this weight, and the extra weight can accumulate over the years. Sometimes, it comes from peer pressure to eat or drink. Other times, it's the temptations that come with celebrating.

That said, it's okay to enjoy these foods during the holidays. The key is having a balanced diet. Choosing smaller portions, eating sweets in moderation and adding in healthier options can help to make a difference. For example, people might consider swapping candy for fresh fruit. Or they might read nutrition labels to help select foods with lower-fat or lower-sugar options.

4. Getting a full night’s sleep

Getting enough sleep helps with managing stress and supporting overall health. But the holidays can make that tricky, especially with late nights, travel or hosting events. Short-term sleep loss can affect mood, focus and energy levels. To help feel more present and refreshed, it might help to focus on winding down. So, feel free to say no to that one event and turn in a little earlier. A full night’s sleep can make it easier to enjoy conversations, soak in special moments and show up as one’s best self.

5. Staying active

If someone wakes up to pancakes at 7 AM when they're used to a 6 AM Pilates class before work, they might feel thrown off. The same goes for anyone catching a red-eye flight for a holiday vacation instead of heading to their usual 8 PM band practice. It's okay to feel out of routine during this time. But it's also important to keep moving.

The CDC recommends getting at least 150 minutes of exercise per week. A quick 20 minute walk around the neighborhood or a gentle hike with family after dinner can help to meet this goal. There are other small ways people can stay active while on the go. Even light activity, like stretching or walking in short bursts, can help improve mood and sleep.

6. Getting a flu vaccination 

Influenza (flu), COVID-19 y respiratory syncytial virus (RSV) tend to spike around the holidays. This spike may happen because people are around more crowds, they are exposed to colder weather, and their routines may be disrupted due to travel.

It's recommended that everyone six months and older get a flu vaccination. It's especially important for those at higher risk, like pregnant people, older adults and those with preexisting conditions. Getting vaccinated can help protect both the person getting the vaccine and their loved ones, so families can enjoy time together without as much worry over the holidays.

7. Honoring grief and loss

Memories of those who have passed feel especially present during the holidays. Certain songs, traditions or quiet moments might bring those feelings to the surface. And that's okay. It's important to let each person feel what they need to feel without the pressure to always be cheerful around the holidays.

Honoring grief might look like sharing stories about someone over dinner, lighting a candle in their memory or playing their favorite song while cooking a meal with family. Some people might choose to volunteer at an organization their loved one supported to feel connected.

These small acts can make someone feel like their loved one is still part of the celebration. It can also help remind them that love continues. It just changes form.

8. Asking for and accepting help

Asking for help can be hard - especially during the holidays when everyone seems busy or stretched thin. Maybe someone wants to ask a friend to help hang lights but worries about being turned down. Or they're carrying a heavy gift from Black Friday shopping but hesitate to ask for a hand, afraid of seeming "less than." But it's perfectly fine to ask for help in these situations. In fact, doing so is usually beneficial.

A small study shows that lending a hand may help with everyday stress and bring people closer. Small exchanges can make a big difference. And sometimes, helping someone else ends up being beneficial for the helper, too.

Consideraciones clave

The holidays are often filled with love, laughter and meaningful traditions. But they can also crank up the pressure. When calendars fill up and there's a desire to make everything feel extra special, stress can quietly build. That's why small, mindful choices can help make such a big difference.

The most meaningful parts of the season often come from connection, not perfection. Letting go of the pressure and leaning into what truly matters can help make the holidays feel lighter, more manageable and filled with the kind of care that lasts long after the candles are blown out.

Vaccine availability varies by state based on law. Se aplican restricciones de edad. Disponibles cuando un profesional certificado para vacunar esté de turno.

Este contenido es solo para fines informativos y no constituye un asesoramiento médico. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.