How the Holidays Impact Your Stress

The holiday season is painted as a time of joy, curiosity, and connection. Yet, for many, it’s also the most stressful time of the year. From financial strain to disrupted routines, there’s real science behind why our bodies and minds feel the pressure, and evidence-based ways to cope. 

The Physiology of Holiday Stress 

The body’s primary stress hormone, cortisol, helps us respond to challenges. During the holidays, travel, social expectations, and irregular routines, can push cortisol levels higher and keep them elevated for longer. 

Studies have shown that even joyful anticipation can trigger stress responses when it’s paired with change or overcommitment. Prolonged cortisol exposure can suppress your immune system, disrupt sleep, and heighten anxiety.

Why the Holidays Amplify Stress 

Several factors converge this time of year: family dynamics, financial worries, and social obligations. Surveys from the American Psychological Association reveal that over 60% of adults report heightened stress during the holidays. Add in rich meals, alcohol, and less sleep, and the body’s ability to self-regulate takes a hit. 

Protect Your Recovery Time

Research shows that even a four-day break can lower perceived stress and improve well-being. But you don’t need a full vacation to benefit. Taking smaller recovery moments - a quiet coffee in the morning, an afternoon walk, or just being outside - helps reduce cortisol levels and restores calm. Schedule daily “nothing planned” windows in your calendar to give your nervous system space to reset. 

Keep Routines Anchored

Routine is your best biological anchor. Sleep, movement, and meal consistency stabilize circadian rhythms and hormone balance. Even minor disruptions, like late-night gatherings or skipped workouts, can amplify stress responses. Try to go to bed and wake up within an hour of your usual time, and incorporate at least 20 minutes of light movement each day to keep energy and mood steady. 

Recover After the Festivities 

Once the holidays end, don’t rush back to full productivity. Many people experience what researchers call holiday burnout, marked by fatigue and low mood in the weeks that follow. Schedule one or two days of gentle transition before diving back into your regular workload.

The Takeaway

Stress during the holidays isn’t emotional, it’s biological. But science shows that we have tools to regulate it. By protecting rest, maintaining simple routines, and managing expectations, you can turn the season into one of mental rest rather than depletion. The holidays don’t have to drain you, they can restore you (if you plan for it!).