While the holiday season is often celebrated as a joyful time, it can also bring significant stress, anxiety, and grief for many. According to a 2023 survey by the American Psychological Association (APA), nearly 90% of adults report experiencing stress during the holidays, driven by financial pressures, personal loss, or the weight of meeting expectations.
"The holidays come with a lot of expectations and memories, which can be difficult for people, especially if they have experienced a loss or life change," explained Dr. Marta Lynn Pardo, lead psychologist at Parkland Health. "Navigating these emotions while meeting financial and emotional expectations and attending various gatherings can be very stressful."
Stress isn't just an emotional strain—it has real physical consequences. Prolonged stress can elevate cortisol, the body’s stress hormone, leading to high blood pressure, a weakened immune system, sleep disturbances, and even heart disease. Physical symptoms such as headaches, digestive problems, and muscle tension are also common, Dr. Pardo noted.
Stress affects people across all ages, from children experiencing anxiety or difficulty concentrating to older adults facing worsened health conditions such as diabetes or heart disease. "Managing stress is essential for everyone to stay healthy, no matter your age," Dr. Pardo emphasized.
To manage holiday stress, Dr. Pardo suggests incorporating mindfulness techniques such as deep breathing exercises, meditation, and listening to calming music. "When overwhelmed, pause and take deep breaths," she advised. "Focusing on your inhale and exhale can lower your heart rate and help you feel calmer."
For additional stress relief, she recommends:
- Breaking holiday tasks into smaller steps.
- Setting boundaries by declining overwhelming responsibilities.
- Writing thoughts down to release and organize them.
- Engaging in physical activity like walking or dancing.
- Limiting stimulants such as caffeine and alcohol, which can increase anxiety.
Dr. Pardo also advises taking short breaks during tense family gatherings to regain focus and composure.
For those finding stress unmanageable, professional help may be necessary. Parkland Health's Behavioral Health Services department offers comprehensive mental health support, including services from psychiatrists, psychologists, clinical social workers, and more.
Anyone facing a mental health crisis can call or text 988 for confidential, 24/7 support. Additional information about services is available at www.parklandhealth.org.
