If you’re feeling more overwhelmed than usual this time of year, you’re certainly not alone. Many people report that the holiday season brings added pressure—extra expenses, tense family dynamics, tired and overstimulated children, cold weather and shorter days, final exams, concerts and events, relationship challenges, or even deep loneliness. Any one of these stressors is manageable on its own, but during the holidays they often hit all at once, making the season feel heavy and exhausting.
When stress rises, it’s important to lean on healthy coping strategies rather than falling back on habits that leave us feeling worse. Here are some ways to make the holiday season more enjoyable and less overwhelming:
1. Avoid Overscheduling
The holidays bring a flurry of gatherings and events, but you don’t have to attend everything. Identify what activities truly bring you joy and prioritize those. Focus your time and energy on what feels meaningful rather than what you believe you’re “supposed” to do.
2. Simplify Travel and Reduce Time in the Car
Travel can be especially draining this time of year. If you need to travel, simplify wherever you can—book direct flights when possible and reduce layovers. Driving from one event to the next can also be exhausting. Try limiting travel to one or two meaningful gatherings. Setting healthy boundaries helps protect your time and sanity.
3. Create a Realistic Budget
Gift giving can be enjoyable but can also create financial strain. Establish a holiday budget now and commit to staying within it. You’re not obligated to overspend, and sticking to your limits will help prevent regret later on.
4. Be Mindful of Food and Alcohol
Try to maintain healthy eating habits and practice moderation with holiday treats and alcohol. Too much sugar can disrupt hormones, blood sugar, and even mood. Choose balanced meals, drink responsibly, and stay well-hydrated to feel your best.
5. Enjoy Family—With Boundaries
Spending time with family can be wonderful, but it can also be stressful. Take care of yourself by stepping away when needed—take a walk, call someone supportive, or find a quiet moment alone. Decide ahead of time what you can reasonably handle regarding travel, hosting, meals, or spending.
6. Make Time for Yourself
Give yourself the gift of rest. Step away from the constant rushing, shopping, and preparing. Read a favorite book, watch a holiday movie, take a nap, or go for a bike ride. Limit screen time and prioritize genuine connection with the people around you. Your mental health will benefit from the pause.
7. Acknowledge Losses
For many, the holidays intensify feelings of grief. Allow space for your emotions. You might adjust traditions to make them more manageable or incorporate the memory of a loved one into your celebrations in meaningful ways.
8. Maintain Healthy Routines
Try to keep up with your usual self-care habits—sleep well, eat regularly, exercise, meditate, and get outside. Even in cold weather, fresh air and movement support both emotional and physical well-being. Staying active can be fun, too:
• Walk the neighborhood to enjoy holiday lights
• Have a snowball fight with neighbors
• Visit a Christmas tree farm
• Go ice skating
• Build a snowman
• Take a nature walk or hike
• Go sledding
Regular activity boosts your immune system and helps you feel healthier, calmer, and more resilient during the holidays.
9. Ask for Support When You Need It
If this season is consistently difficult for you, turn to trusted friends or family. Share how you’re feeling and let them support you in setting boundaries and practicing self-care.
If you’re experiencing a mental health crisis, call or text 988, or connect with the 988 Suicide and Crisis Lifeline for immediate support.
Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or [email protected]
K-State Extension is an equal opportunity provider and employer.