The 12 Ways of Calm: How to Reduce Holiday Stress and Enjoy the Season

The holidays are meant to be joyful, filled with traditions, connection, and celebration. But let’s be honest: they can also bring full calendars, stretched budgets, and high expectations. 

If you have ever felt a little worn down during the holidays, you are not alone. In fact, the American Psychological Association reports that nearly 9 in 10 U.S. adults feel stressed during this time of year.

As a health coach at PartnerMD, I work with patients every day to manage stress, build sustainable routines, and find balance. The holiday season is often when those skills matter most.

The good news? With a few intentional choices, you can enjoy more of what matters and let go of what does not.

To make it simple, we have pulled together 12 practical tips across 4 key areas. We call them The 12 Ways of Calm. Think of it as your holiday guide to feeling rested, connected, and joyful.

Fuel Your Body

1. Protect Your Sleep Routine. It is easy to stay up late wrapping gifts or scrolling through holiday sales, but rest is one of the best stress fighters you have. Aim for a consistent bedtime and treat sleep like a non-negotiable appointment on your calendar.

2. Keep Moving Your Way. You do not have to hit every workout perfectly, but try to stick with your normal rhythm of activity. Even if your schedule shifts, find small ways to move: a quick walk after dinner, a morning stretch, or dancing while you decorate. Think of it as staying in motion rather than chasing perfection.

3. Stay Nourished and Enjoy the Food. Holiday meals and treats are part of the joy of the season, and you do not need to deprive yourself to stay healthy. Stick to your usual eating patterns most of the time, and balance them with the foods you love. Planning a few nourishing meals around big celebrations can help you feel healthy without missing out on the flavors of the holidays.

Protect Your Peace

4. Set Realistic Expectations. Forget the “perfect holiday” you see in movies or online. Traditions evolve, families change, and sometimes the best memories come from moments that do not go according to plan.

5. Make Room for Emotions. Holidays can highlight grief, loneliness, or big life changes. Instead of pushing those feelings aside, acknowledge them. Light a candle, share a story, or create a small ritual to honor someone you miss.

6. Try Simple Coping Activities. Stress does not always disappear on its own. Sometimes you need tools in the moment. A few quick options include:

• Deep breathing: Try inhaling for 4 counts, holding for 4, exhaling for 6.

• Progressive muscle relaxation: Tense one muscle group for a few seconds, then release, moving through your body.

• Mindful pauses: Notice your surroundings with all five senses, even if only for a minute.

• Movement resets: Step outside for fresh air or stretch for five minutes to shift your energy.

Strengthen Your Connections

7. Communicate Clearly and Kindly. Let loved ones know what you can and cannot take on. Ask for help instead of carrying the full load. Small conversations early can prevent bigger stress later.

8. Manage Family Dynamics. If gatherings get tense, permit yourself to take a break. Step outside for a walk, change the subject to something lighter, or set a boundary if needed. You cannot control how others behave, but you can control your own response.

9. Create Connection on Your Terms. Not every gathering has to be attended. Choose the ones that feel meaningful. Share a handwritten note, a favorite recipe, or a quick phone call instead of feeling pressure to do it all. Volunteering or reaching out to someone who might be alone can also shift your focus back to what really matters.

Simplify the Season

10. Budget with Intention. Nearly half of Americans say financial worries are their biggest holiday stressor. Talk openly with family about setting limits, drawing names, or focusing on homemade or shared experiences. Remember: presence often matters more than presents.

11. Streamline Your Schedule. Say yes to what fills you up and no to what drains you. Batch errands, plan menus, and delegate tasks when possible. Leave extra cushion for travel, and accept that a little imperfection is part of the journey.

12. Build in Pause Zones. Block off time in your calendar where nothing is planned. Even 15 minutes to sip tea, listen to music, or sit quietly can recharge your energy for the busier moments.

The 12 Ways of Calm: Quick Stress-Busters

• Take a 10-minute walk outside.

• Write down three things you are grateful for before bed.

• Say “no” to one obligation that does not bring joy.

• Share a holiday task with a family member.

• Play your favorite festive playlist while you cook or clean.

• Block off one evening just for yourself.

The Bottom Line

The holidays do not have to be perfect to be meaningful. They are about connection, presence, and joy, not about doing everything on the list.

By fueling your body, protecting your peace, strengthening your connections, and simplifying the season, you can create a holiday that feels lighter, brighter, and more fulfilling.

Give yourself permission to slow down. Savor the moments that matter. And if you ever feel the stress creeping in, return to The 12 Ways of Calm as your guide to making the most of this season.

For more resources to help you live well in every season, from healthy recipes and wellness tips to expert advice from our physicians and health coaches, follow PartnerMD on Facebook, Instagram, LinkedIn, and YouTube. You’ll find inspiration, practical guidance, and a supportive community ready to help you feel your best year-round.