The festive season, while a time for celebration, can also bring significant stress, with financial pressures, travel disruptions, and family tensions taking a toll. According to a recent report from insurer Allianz Global, more than half of Americans felt more stressed around the holidays than at the start of 2025. The American Psychological Association also found that at least half of US adults report feeling lonely or left out during this period.
This added stress can have physical consequences, including high blood pressure, diabetes, and cardiac events collectively known as 'holiday heart syndrome'. Experts advise setting boundaries to protect mental health. Dr Kimberly Sain, a psychologist at Hartford HealthCare’s Anxiety Disorders Center, said: 'People feel pressure to please others during the holidays, but overcommitting only adds stress. It’s okay to set boundaries and decline when you need to.'
Learning to say no gracefully is key. Using 'I' statements, such as 'Thank you so much for thinking of me. Unfortunately, I am not available to attend this event,' can help avoid awkwardness. Etiquette expert Myka Meier told marthastewart.com: 'A graceful no is really about honesty delivered with warmth.'
Financial strain is another common source of festive stress. The American Bankers Association recommends writing a list of recipients and planned gifts with spending limits before shopping. The Mayo Clinic warns: 'Spending money on your loved ones is important, but it's also important to pay your energy bill. Don't buy gifts that you'll be paying off for the rest of the year.'
Excessive screen time, whether from holiday films or sports coverage, can also exacerbate stress. Maris Loeffler, a family and marriage therapist with Stanford Lifestyle Medicine, described passive screen time as 'like eating sugar but for your brain'. She recommends replacing it with healthier habits such as exercise, time outdoors, and social connection. Even a brief walk can lower cortisol levels and improve mood.
