How to protect your well-being, survive the stress of the holiday season and still keep your cheer

December 22, 2025 – 5:29 PM

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The holidays can be filled with joy and positive emotion, but they can also be a time when

stress is in overdrive

. To-do lists can be long, with little time for personal well-being.

Approximately 50 per cent of

Canadians report December as being the most stressful month of the year

changes in sleep quality, dietary choices and mental health

Although financial concerns are common over the holiday season, this year a significant number of Canadians are feeling an even

greater strain with rising costs and job insecurity

. Two-thirds of Canadian parents are

concerned about managing costs over the holidays

People may also experience family strain and conflict over the holidays, giving rise to

feelings of loneliness and sadness

. Past family dynamics may be

triggering and open up old wounds

. Changes in family composition may be felt more during the holidays. Grief over loss

can also be intensified

Identifying evidence-based strategies and using them to support your well-being is critical to experiencing the holiday season at its best. For example, writing a to-do list before bed

can reduce worry and increase the speed of falling asleep

Learning to regulate emotional stress

Holidays can increase the intensity of emotions,

both positive and negative

. Learning about emotional regulation, which involves being able to

respond to experiences in adaptive ways

, is important.

Cognitive reframing, where you consider

the alternative perspectives of a situation

, for example, can be a helpful method for reducing the impact of negative emotions.

It requires considering whether there are alternative explanations for a seemingly negative or ambiguous situation. Less offensive interpretations support the regulation of distressing emotions. In this way,

cognitive reframing can reduce stress

, improve emotional resilience and help manage anxiety by shifting negative thought patterns into more positive ones.

Sleep matters more during holidays

Approximately 25% of Canadian workers

However, getting sufficient, quality sleep can promote heart health and help with

memory and cognitive functioning

. It can also

lower cortisol levels

(a key stress hormone).

Practice good sleep hygiene, defined as a set of habits that promote sound sleep, such as maintaining a consistent sleep schedule and an environment free of distractions.

It can be challenging, but it’s essential to reducing irritability and helping you remember the items on your to-do list.

Eating mindfully amid indulgence

Decadent desserts and specialty treats are usually found in abundance during family gatherings and holiday work parties. Although it may be difficult to always make healthier choices during the holidays,

try engaging in mindful eating

Mindful eating

can decrease stress hormones

as well as promote self-compassion by reducing the

negative judgment around food choices

Be aware of what you are consuming (and how much) to help you make decisions that are consistent with your longer-term goals.

Disrupted routines and staying active

Physical activity

can increase energy levels. Engaging in some activity most days can also support mental health.

Exercise can have a significant impact on your well-being by increasing serotonin and dopamine, two neurotransmitters that are

important for a positive mood

. It

can also improve self-esteem

, helping you tackle stressful situations as well as lowering your anxiety levels.

The holidays, however, can disrupt exercise routines, with fewer opportunities for longer workouts. Opt for brief (10-minute) and more frequent workouts (twice a day) to maintain the benefits that physical activity can have.

The restorative effect of solitude

Burnout from childcare and eldercare is

reported by almost 50 per cent

of working mothers.

Finding some time for yourself can seem impossible, even though research demonstrates that spending some time on your own

can help recharge your emotional and cognitive batteries

. When preparing for busy holiday gatherings, spend some time away from everyone to feel refreshed and revitalized.

This can help calm your nervous system and

recharge your mental capacity for the challenges ahead

Although the optimal amount of alone time each person needs will vary, 15 minutes a day can be restorative. During this “me time,” choose activities that

you look forward to, find meaning in and find satisfying

(such as reading, knitting or going on a walk.)

Strengthening family and social ties

Approximately two million Canadian seniors aged 65 and older live alone, with

almost 20 percent experiencing loneliness

Good relationships

can increase our happiness, health and longevity, which makes the holidays a great opportunity to reconnect with loved ones.

Spending time with others can foster belonging and purpose, which in turn

can reduce the body’s inflammation and illness risk

Family dynamics, however, can be complex.

Approximately 34 per cent of Canadians

report some sort of family dispute. If relationships are strained, consider keeping the interactions brief.

If connecting with others isn’t possible,

short conversations with strangers

can also improve well-being. Striking up a conversation while waiting for your coffee order can help decrease loneliness and improve your mood.

Be flexible and manage expectations

Holiday traditions and rituals

can be important for our happiness and wellness. They provide a sense of

belonging, comfort and joy

Rituals can also provide a sense of control

through predictable actions and behaviour which in turn can help strengthen social bonds.

Consider creating new traditions that are consistent with your current situation. Be sure to manage your expectations for the holidays, however, as others may have different priorities.

having a flexible mindset

— the ability to adapt thinking and behaviour to new information or circumstances — you can reduce stress and decrease disappointment, allowing you to maintain a positive outlook.

For more evidence-based books and strategies for the new year, join my

Reading for Well-Being Community Book Club

. Have a happy and healthy holiday!

Joanna Pozzulo

, Chancellor’s Professor, Psychology,

Carleton University.

The Conversation

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