10 Powerful Coaching Tips to Stay Stress-Free This Holiday Season

If you find the holidays stressful, you’re not alone. According to the American Psychological Association, more than 40% of Americans say their stress increases over the holidays, with 90% saying they stress over concerns such as money, family conflicts, and missing loved ones. Nearly half said they feel holiday stress impedes their ability to enjoy the holidays.

Whether your holiday stress arises from finalizing year-end work, searching for the ideal gifts, or juggling numerous social events, there are effective strategies you can employ to alleviate that stress.

Here are ten tips recommended by Arootah coaches for reducing stress throughout the holiday season.

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. However, your schedule can quickly become too packed, and the activities you’ve been looking forward to all year can become a source of stress.

Counteract this issue before it happens by creating a “no list,” filled with things you intentionally will not do, such as over-committing to social gatherings or saving all your shopping until the last minute. Base your list on your priorities and defend your boundaries this holiday season.

2. Establish Seasonal Sensory Rituals

Sensory rituals act as a form of mindfulness and allow you to slow down and be present. Approach your sensory rituals with a seasonal slant this year, using holiday scents and sounds to create a soothing environment or experience. For example, use non-toxic candles or essential oils in scents like pine or cinnamon and a playlist of calming holiday music to make your space more relaxing as you go about your day.

3. Delegate Holiday Tasks

You don’t have to do it all, even if you’re hosting! Ask friends and family members to help with the cooking, decorating, planning games, and more. Maybe you even complete some tasks together, like cooking or decorating, creating a memorable ritual that you complete year after year.

If you’re overwhelmed at work, make sure you’re delegating holiday tasks as well. Maybe you delegate end-of-year reports to another team member or ask another to plan the holiday party you typically oversee.

4. Try Holiday Micro–Meditations

You don’t need to set aside large chunks of time to enjoy the benefits of meditation. Just take one to two minutes throughout your day for a micro meditation. Focus on being present and concentrate on what you can hear, smell, and feel in the moment.

Adopting short meditation practices will help you reduce stress, increase self-awareness, improve your attention span and memory, reduce your blood pressure, and help you get a better night’s sleep.

5. Practice Social Boundary Scripts

For some, it can be tough to say “no” or set boundaries during the holidays. Prepare easy-to-remember phrases for setting boundaries. These “social scripts” help you gracefully decline invitations or leave events early while maintaining relationships.

6. Spend Time with Animals

Studies have shown that petting a furry friend can help reduce stress hormones while increasing positive ones. If you have a pet, consider spending a little extra time with them this holiday season, whether going on an extra walk or cuddling on the couch. Regularly spending time with pets has also been shown to increase overall physical activity, lower blood pressure, boost heart health, and ease loneliness and depression.

7. Start and End the Day with Gratitude

While it can be easy to wake up each day with stressful anticipation of a busy workload or to end each evening running through the day’s stressors in your head, try to shift your mindset at the start and end of each day with gratitude. Run through a mental list of what you’re grateful for that day, and watch your mindset gradually change.

Studies have found that gratitude can reduce cortisol levels in our bodies by more than 20%. According to the Anxiety & Depression Association of America, a gratitude practice can retrain your brain to notice the good in your life rather than automatically latching onto the bad.

8. Take a Holiday Walk

Bundle up, take a stroll outside, and enjoy the seasonal decorations. Your body will appreciate a short walk’s mental and physical health benefits, while your soul will appreciate the festive environment. Studies have shown that even just taking a short, 20 or 30-minute walk outside can reduce your cortisol levels, diminishing feelings of stress.

9. Laugh and Have Fun

Make sure that you’re planning activities that you truly enjoy during the holiday season. Laughter and fun activities can relieve stress and improve your mood. Share funny holiday stories with friends and family, or pop in a favorite holiday comedy and have a movie night.

10. Indulge in Seasonal Self–Care

Similarly, put yourself first and remember to practice self-care during the holiday season. Treat yourself to holiday-themed self-care activities, like a peppermint-scented bath or a cozy evening by the fireplace with a book and herbal tea.

The Bottom Line

The holidays can be stressful, but you can lessen that stress by making small changes to your routine and enforcing boundaries that ensure you have enough time for yourself and not too much on your plate.

Seeking additional support to maintain a healthy lifestyle this holiday season and beyond? Get started with a complimentary call with an Arootah Health Coach to discover how we can assist you in achieving your wellness goals!