The holiday season often brings mixed emotions—joy, excitement, connection, stress, exhaustion, and overwhelm. Balancing family gatherings, financial demands, travel plans, and countless social obligations can turn what should be a season of celebration into a pressure cooker of anxiety and burnout.
What’s at the root of these feelings? Your body’s stress hormones—particularly cortisol and adrenaline. While these hormones are essential for responding to short-term challenges, prolonged stress from holiday chaos can disrupt your physical and mental health.
This blog will help you understand stress hormones, their effects on your body, and actionable holistic strategies for regaining control, reducing stress, and fully enjoying the holidays.
Stress hormones are chemical messengers released by your body to manage the "fight-or-flight" response. The two primary stress hormones are:
Cortisol: Often called the “stress hormone,” it regulates energy, immune responses, and blood sugar during times of stress.
Adrenaline (epinephrine): Increases heart rate, boosts energy, and heightens alertness for immediate action.
Visit our blog on stress and mental health for a deeper look at how stress hormones impact mental health.
Holiday stressors like shopping, family dynamics, and overpacked schedules signal your brain to release cortisol. Common culprits include:
Time pressures: Last-minute gift shopping or meal preparation.
Financial strain: Budgeting for travel, gifts, and celebrations.
Social expectations: Managing family tensions or meeting societal ideals of a “perfect” holiday.
Read our guide to family dynamics and mental health for expert advice on managing family stress.
During the holidays, do you feel irritable, exhausted, or constantly "on edge"? Common symptoms of chronic stress hormone activation include:
Persistent fatigue despite adequate sleep
Sugar cravings and increased appetite
Difficulty concentrating or remembering tasks
Mood swings, anxiety, or feelings of hopelessness
Digestive issues such as bloating or stomach pain
Recognizing these signs early allows you to take proactive steps to rebalance your stress hormones before burnout sets in.
The overproduction of cortisol wreaks havoc on your body, causing:
Weight gain: Elevated cortisol increases fat storage, particularly around the abdomen.
Weakened immunity: Stress hormones suppress your immune system, making you more vulnerable to colds and flu.
Digestive disruptions: High cortisol slows digestion, leading to bloating, constipation, or acid reflux.
Sleep disturbances: Excess cortisol disrupts your sleep-wake cycle, leaving you tired but unable to rest.
For more on how stress affects the body, check out Harvard Health’s guide to stress and physical health.
On an emotional level, chronic stress can lead to:
Increased anxiety and irritability
Feelings of overwhelm or helplessness
Reduced patience, especially in social or family settings
Difficulty enjoying the present moment
Our article, Anxiety Management Through Holistic Care, explores ways to combat anxiety.
Ignoring stress during the holidays can have long-term consequences:
Increased risk of heart disease, high blood pressure, and diabetes
Mental health challenges like depression or chronic anxiety disorders
Burnout that lasts long after the holidays, affecting your personal and professional life
To learn more about managing burnout, visit the Mayo Clinic’s resource on burnout prevention.
The holiday season often feels overwhelming because of the sheer number of tasks on your to-do list. Here’s how to manage your time effectively:
Make a Master List: Write down everything you need to accomplish, from gift shopping to meal preparation.
Prioritize: Identify the top 3-5 most important tasks each day.
Delegate: Enlist family members to help with cooking, cleaning, or decorating.
Use Technology: Apps like Todoist or Google Calendar can help you stay organized.
Visit Jazz Psychiatry's Services Page to learn how we can support you during stressful times.
Unrealistic expectations often lead to disappointment and added stress. Combat this by:
Reevaluating Traditions: Focus on what matters most to you and your family. It’s okay to skip activities that feel burdensome.
Saying No: Politely decline invitations or obligations that don’t align with your energy or schedule.
Letting Go of Perfection: Remember that your presence and effort are more meaningful than a picture-perfect holiday.
For additional tips, see Psychology Today’s article on setting boundaries during the holidays.
Holidays often mean extra time with extended family, which can lead to tension. Protect your mental health by:
Setting Communication Limits: Politely excuse yourself from conversations or gatherings that feel toxic.
Scheduling Breaks: Take time away from family activities for self-care, such as a short walk or quiet reading time.
Practicing Assertiveness: Communicate your needs and boundaries clearly and respectfully.
Read our blog on Building Resilience Through Assertiveness.
Your diet plays a significant role in regulating stress hormones. Incorporate the following foods into your holiday meals:
Magnesium-rich foods: Spinach, almonds, and dark chocolate help relax muscles and reduce cortisol.
Omega-3 fatty acids: Found in salmon, walnuts, and flaxseeds, omega-3s reduce inflammation and promote mental clarity.
Vitamin C: Citrus fruits and bell peppers help regulate cortisol levels.
Complex carbohydrates: Oatmeal and whole grains stabilize blood sugar and sustain energy.
For more information, read Nutritional Psychiatry and Mental Wellness.
Mindfulness practices can help you stay calm and focused amid holiday chaos:
Deep Breathing Exercises: Try the 4-7-8 technique—inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Gratitude Journaling: Write down three things you’re grateful for each morning to reframe your mindset.
Guided Meditation Apps: Calm and Headspace offer quick, holiday-themed meditation sessions.
Learn more about meditation at the National Center for Complementary and Integrative Health (NCCIH).
Holistic remedies can further support your stress management efforts:
Herbal Teas: Chamomile, lavender, and peppermint teas promote relaxation and better sleep.
Adaptogenic Herbs: Ashwagandha, Rhodiola, and Holy Basil help your body adapt to stress and regulate cortisol.
Supplements: Magnesium glycinate, L-theanine, and probiotics support stress reduction and gut health.
Always consult your healthcare provider before starting new supplements. See NCCIH’s guide to herbal remedies.
For personalized mental wellness strategies, book a consultation through our Contact Page.
