How to Manage Holiday Stress and Stay Present
The holiday season can be a time of warmth, connection, and meaning — and also a time when your nervous system feels like it’s running overtime. You might genuinely want to slow down and be present, but instead your mind feels full of to-dos, social expectations, or old family triggers that reappear this time of year. If this sounds familiar, you’re not alone. Many people quietly struggle with holiday overwhelm, even when everything looks “fine” on the surface.
If you’re finding it hard to stay grounded right now, this post will help you understand what’s going on and offer gentle, practical ways to support your emotional wellbeing.
Why the Holidays Increase Overwhelm
Even if the holidays bring joy, they also tend to bring extra emotional weight. Common sources of holiday stress include:
Packed schedules and disrupted routines — more gatherings, travel, or demands on your time
Family expectations or unresolved dynamics
Financial pressure — gifts, travel, events, or simply feeling stretched thin
Perfectionism — the internal push to “make it all special,” even when you’re already exhausted
Grief flare-ups — missing someone who won’t be at the table this year
Loneliness — especially if this season highlights disconnection or change
These experiences don’t mean anything is wrong with you. The holidays simply amplify whatever stress is already present. Your nervous system is responding to real pressure.
Recognizing Your Early “Overwhelm” Signals
Catching overwhelm early is one of the most effective forms of holiday stress management. Common signs include:
Physical signals
Tightness in your chest or shoulders
Shallow breathing
Headaches or fatigue
Trouble sleeping
Feeling wired and tired at the same time
Emotional signals
Irritability or snapping more quickly
Feeling withdrawn or shut down
Increased worry or overthinking
Feeling guilty for not “doing enough”
Wanting to avoid things you normally enjoy
These signals aren’t failures — they’re messages. Your body is trying to tell you it needs care, space, or support.
Strategies to Stay Present During the Holidays
Staying present during the holidays doesn’t require perfection or elaborate routines. Small, consistent grounding moments can make a meaningful difference. Try incorporating a few of these practices and personalize them to fit your life:
1. Slow down one routine you normally rush through
This might be drinking your morning coffee without multitasking, taking a slightly longer shower, or giving yourself two extra minutes before getting out of the car.
2. Choose one daily “non-negotiable” moment of presence
Examples:
Step outside and breathe deeply for 30 seconds
Sit with a warm drink and notice its smell and warmth
Put your phone down during one meal each day
These tiny grounding practices help regulate your nervous system.
3. Create technology boundaries
Try:
Charging your phone in another room
Setting time blocks for social media
Turning off notifications for a few hours each evening
Screens pull you out of your body and into comparison or urgency. Boundaries help you come back to yourself.
4. Use a simple grounding exercise
A few ideas:
5-4-3-2-1: name five things you see, four you can touch, three you hear, two you smell, one you taste
Box breathing: inhale 4, hold 4, exhale 4, hold 4
Feet-on-the-floor check-in: notice where your body makes contact with the ground or chair
5. Give yourself permission to do less
It’s okay to say no. It’s okay to leave early. It’s okay to choose rest over one more event. You don’t have to earn your right to slow down.
How Therapy Can Help You Navigate Holiday Stress
If staying regulated or present feels especially hard this time of year, therapy can provide a grounded, supportive space to sort through what’s coming up. Together, you and your therapist might:
Understand what’s actually triggering your overwhelm
Build boundaries that feel doable
Strengthen emotional regulation and coping tools
Process family dynamics that make this season hard
Create a plan for navigating the holidays without losing yourself
The holidays don’t have to feel like something you just “get through.” With the right support, you can move through this season with more steadiness, clarity, and compassion for yourself.
Ready for Support?
If you’re feeling the weight of holiday overwhelm or need holiday mental health support, we’re here to help.
You don’t have to navigate this season alone.
Embodied Renewal Counseling
3740 Rogers Ave, Fort Smith, AR 72903
479-262-0342
Stretched thin as a parent this season? Let’s connect and create a calmer, more supported holiday experience for you and your kids.
Daisy Counseling and Consulting
3740 Rogers Avenue, Fort Smith, AR 72903
479-633-7423
heather.olsonlpc@gmail.com
Are you trying to navigate overwhelming holiday routines and ADHD or Autism? If sensory overload or shifting schedules make the holidays harder, let’s connect and create a plan that actually works for you.
3736 Rogers Avenue, Fort Smith, AR 72903
479-633-7423
kimberly@aspirecounselingandconsulting.com