Navigating Holiday Stress: Tips for Young Professionals During the Holiday Season

The holidays are a stressful time. You may find yourself juggling work, family expectations, social obligations, and personal goals. While this season brings the promise of joy and connection, it can also come with a significant amount of stress. With the right strategies, however, you can navigate the holiday season without feeling overwhelmed. Here are some effective approaches to make the most of the holidays with a bit more ease and joy.

Say No

Saying no can be one of the most powerful tools to help you manage holiday stress. Many people struggle with the pressure to please everyone—from family members who expect long visits, to friends planning holiday gatherings, to managers who need projects completed before the year ends. As hard as it may be, learning to say no allows you to protect your time, prioritize your mental health, and focus on what truly matters. A polite, clear response like, “I won’t be able to make it this time, but I’d love to catch up after the holidays” helps set boundaries without damaging relationships. Practicing saying no with your therapist or friends before the holidays can lead to better follow-through and more confidence. Remember: You only have so much time and energy. Trying to fulfill everyone’s expectations can lead to burnout and resentment. By choosing what to say no to, you make room for activities and people that bring you joy and reduce stress.

Set Goals

Goal-setting is an often overlooked way to handle holiday stress, but it can be incredibly effective. With so much happening, having specific, measurable, attainable, realistic, and time-bound (or SMART) goals can help you stay focused, reduce stress, and avoid feeling overwhelmed. Setting goals doesn’t mean turning the holidays into a checklist of tasks; instead, it means thinking about what will make this season meaningful for you and planning accordingly. Start by deciding the top three to five things you want to focus on during the holidays. These could be related to family, relaxation, or even work if there are end-of-year targets. Setting a few clear priorities helps you focus on what matters most and frees you from feeling obligated to say yes to everything. Large goals can feel overwhelming, but breaking them down into smaller, actionable steps can make them manageable, helping you feel accomplished without adding extra stress.

Don’t Be Too Hard on Yourself

Striving for perfection can make the holidays more stressful than enjoyable. The key to managing stress is learning to give yourself grace and accept that everything doesn’t have to go exactly as planned. It’s easy to get caught up in what you should be doing during the holidays, but this self-imposed pressure can make you feel inadequate. Instead, try to approach yourself with kindness and understanding. If things don’t go according to plan, remind yourself that you’re doing your best. Talk to yourself like you would a good friend—encouragingly and without judgment. Finally, schedule downtime to reflect on the positive moments of the season. If you start to feel overwhelmed, take a moment: go for a walk outside, practice a short meditation, or talk with a friend. If learning how to speak kindly to yourself feels overwhelming or unattainable, reach out to a therapist to begin your self-compassion journey.

Conclusion

Saying no, setting goals, and practicing self-compassion are valuable tools to navigate holiday stress. The season can be busy, but by setting boundaries, focusing on meaningful goals, and showing yourself kindness, you can find balance and enjoy the holidays in a way that works for you. Remember—the holidays don’t have to be perfect to be fulfilling. If you need more help in managing the stress of the holidays, reach out to a therapist or family and friends for support.

References

Bell, S. (n.d.). SMART goals: How to make your goals achievable. Mind Tools. https://www.mindtools.com/a4wo118/smart-goals

Edwards, S. (n.d.). Holiday stress and the brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/holiday-stress-brain

Moore, K. (2023, June 19). The power of saying no. Psychology Today. https://www.psychologytoday.com/us/blog/mind-matters-from-menninger/202111/the-power-of-saying-no