If the holidays feel overwhelming, you’re in the majority. A 2024 Sleepopolis study found that 81% of adults experience heightened pressure this time of year, and the APA’s latest Healthy Minds Poll reveals that 41% expect even more stress this year than last.
Heightened stress isn’t just uncomfortable—it carries real consequences. Research shows chronic stress can weaken your immune system, trigger headaches and digestive issues, disrupt hormonal balance, and even increase your risk of developing type 2 diabetes.
Not only does this raise your chances of spending the holidays sick with the flu, but it also drains your focus and productivity at the very moment you’re pushing to meet year-end goals and work deadlines.
So, what’s a busy professional to do?
Here are ten strategies from Arootah coaches to help you navigate the holiday season with greater calm and resilience.
1. Create a “No List”
It can be easy to overload your work and social calendars during the holiday season, often with good things that you really want to do. Yet even positive obligations can crowd your schedule to the point where the experiences you’ve looked forward to all year become sources of stress.
One proactive way to prevent this is by creating a “no list”—a set of commitments you intentionally choose to avoid, such as postponing all your shopping until the last minute. Ground this list in your priorities and use it to reinforce healthy boundaries throughout the season.
2. Establish Seasonal Sensory Rituals
Sensory rituals can serve as effective mindfulness tools, helping you slow down and stay present in the face of high demands. This season, consider incorporating seasonal scents or sounds to create a more calming and focused environment. For example, use non-toxic candles or essential oils in pine or cinnamon, paired with a playlist of calming music, to bring a sense of ease and clarity to your workspace.
3. Delegate Holiday Tasks
You don’t have to manage everything yourself, even when you’re hosting. Studies show that effective delegation can reduce stress by 23%!
Invite friends and family to share responsibilities such as cooking, decorating, or planning activities. Completing some of these tasks together can even become a meaningful tradition over time.
The same principle applies to work. If your plate is full, delegate appropriately. Consider assigning year-end reports to capable team members or asking a colleague to take the lead on the holiday event you typically manage.
4. Try Holiday Micro–Meditations
Meditation supports several key performance drivers: lower stress and inflammation, improved attention, and greater mental clarity. And it’s accessible—micro-meditations of just one to two minutes can produce meaningful benefits. Simply pause and focus on a single sensory cue, such as a sound, a scent, or the sensation of your breath. These quick resets are ideal between meetings or before stepping into high-stakes conversations.
Over time, even short, consistent practices enhance memory, focus, and emotional regulation, reduce blood pressure, and improve sleep, fueling stronger performance both in and out of the workplace.
5. Practice Social Boundary Scripts
Research shows that individuals who set and maintain clear boundaries experience 47% lower stress levels compared to those with poor boundaries. Yet, this is often more challenging during the holiday season, as events intensify and expectations soar.
Equip yourself with a few “social scripts” that make it easier to decline commitments or exit events politely. In the workplace, similar scripts can help you communicate workload limits and reset expectations, preserving both your productivity and your relationships.
6. Spend Time with Animals
Studies indicate that spending as little as 10 minutes with pets can reduce cortisol levels and elevate positive neurotransmitters—supporting better emotional regulation and resilience. If you have a pet, build in a few intentional moments with them throughout the holiday season.
Even brief interactions, such as a quick walk or a few minutes of downtime, can enhance overall well-being, increase physical activity, and improve cardiovascular health.
7. Start and End the Day with Gratitude
Many professionals begin and end their days in a state of stress—projecting the day’s pressures ahead or mentally rehashing them at night. A short gratitude ritual can help reset that pattern. Take a moment to identify what you appreciated about the day; over time, this can significantly shift your perspective.
Studies show that gratitude can reduce cortisol by over 23%, and mental health experts report that it conditions the brain to recognize positive experiences instead of fixating on challenges.
8. Take a Holiday Walk
Set aside time for a brisk walk outdoors and enjoy the seasonal atmosphere. Even a 20–30 minute stroll has been shown to lower cortisol and reduce stress, helping you return to your day with more composure, clarity, and energy—critical advantages during high-demand periods.
9. Laugh and Have Fun
Joy isn’t just uplifting; it’s neurologically strategic. Studies show that laughter reduces cortisol, adrenaline, and noradrenaline while easing physical tension—an immediate reset for your nervous system. Prioritizing activities you genuinely enjoy helps recalibrate your mindset and strengthen emotional resilience.
Whether it’s swapping funny stories with colleagues or watching a lighthearted holiday film, small moments of humor can meaningfully enhance performance and well-being.
10. Indulge in Seasonal Self–Care
Under intense seasonal demands, self-care is a key performance strategy. With 75% of Americans reporting stress relief from self-care practices, these moments are far from a luxury— they’re a necessity.
Incorporating seasonal practices, such as hot baths or quiet reading time by the fireplace, can help restore your energy, sharpen your focus, and strengthen your emotional resilience during the holiday rush.
The Bottom Line
The holidays will always bring a certain level of chaos, but how you move through it is fully within your control. By intentionally slowing down, setting boundaries, and grounding yourself in high-performance habits, you can protect your well-being and show up as the leader, colleague, parent, or partner you want to be.
If you’re ready to go beyond surviving the holidays and learn how to navigate stressful seasons with greater resilience, clarity, and purpose, our coaches are here to support you.
Sign up for a complimentary health coaching call to start building the systems that help you thrive, no matter the season!
