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holidays are a time to pauseReflect and enjoy the company of family and friends – But they can also be stress-fests.
cost of gift shoppingTravel Headache – no more Every interaction with family members is sure to be peaceful.
more than half of Americans Insurers were more stressed around the holidays than at the beginning of 2025, according to a recent report from Allianz Global. And the American Psychological Association found at least that Half of US adults feel lonely or isolated At this time of year.
it Extra stress can take a toll on us physical healthStress is known to be a risk factor for high blood pressure, diabetes and various cardiovascular events, Known as “holiday heart syndrome”.
But, experts have several ways to reduce festive anxiety.
just say no’
Saying no can be hard — especially for people who are pleasant and who avoid conflict — and it becomes even harder to do as you get flooded with invitations to holiday cocktail parties, office gift exchanges, Santa-Con bar crawls or drinks with your in-laws.
But in some cases a polite decline is necessary to protect your mental health. “People feel pressure to please others during the holidays, but overcommitment only increases stress,” said Dr. Kimberly Sen. A psychologist at Hartford Healthcare’s Anxiety Disorders Center“It’s okay to set boundaries and say no when needed,”
This is easy to say but not easy to do. But, saying “no” clearly and simply with grace can help avoid any awkward situations.
According to a mental health company, using “I” statements can help ensure the other person doesn’t feel guilty. CalmYour message can be as simple as: “Thank you so much for thinking of me, Unfortunately, I am not available to attend this event,”
“A polite ‘no’ is really about sincerity delivered with warmth,” explains etiquette expert and coach Myka Meier. marthastewart.com,
If you’re looking for other options, there are plenty of etiquette guides online that can help you decline without the guilt.
money Matters
Between gifts, travel, food and tickets nutcrackerHolidays may result in lower future credit card bills.
Spending wisely can be the difference between feeling good at the end of the season and skimping on groceries in the weeks to come. Creating a budget and keeping gifts within a price range can help reduce any unnecessary financial stress and expense.
Plan what you have to spend and take into account any future expenses using a finance planner. Be sure to add up all your charges as they come in to make sure you’re on track and save any receipts.
“Experts agree that before you go to the stores or turn on the computer, it helps to write down a list of all the people you plan to shop for. Next to each name, write what you want to buy for that person and how much you want to spend.” American Bankers Association advises,
And although Black Friday is over, there are still plenty of end-of-year deals online and in stores. Many websites also share promo codes to apply at checkout that can help you save at least some of your spending – even without holiday sales. However, making your own gift is always an option and is often considered more heartfelt.
“It’s important to spend money on your loved ones, but it’s also important to pay your energy bill,” Mayo Clinic Note“Don’t buy gifts you’ll have to pay for for the rest of the year,”
Make space from your screen
There is no dearth of holiday-related content. the grinch, elf, christmas with cranks, Holiday and 24 hours a christmas story The series is an annual must-see on TBS, as well as sports coverage.
But watching screens for too long can cause stress to the brain, According to Maris LoefflerA family and marriage therapist with the Stanford Lifestyle Medicine team.
“Passive screen time is like eating sugar for your brain. It ‘tastes’ good, and you want it now, but you’re not actually feeding yourself. You’re not giving your brain any nutrition,” she explained.
Instead, replace screen time with healthy and energizing habits, like exercise, time in nature, sleep, and social connections. Taking a short walk outside can reduce stress and help mental health, reducing levels of a hormone called cortisol. which increases when we are stressedAnd staying active — even if it’s just taking a walk or dancing to your favorite holiday pop song — can strengthen our physical health, too,
“Doing moderate exercise like walking can improve our mood, while also strengthening our heart and reducing the risk of diabetes, cancer and many other health problems,” said Julie Garden-Robinson. Food and Nutrition Specialist at North Dakota State UniversitySaid.
access
As the Grinch finds out, the reason for the season comes without tags, packages, boxes or bags. Spending real, quality time with loved ones has been shown to biologically reduce stress.
It helps reduce any bad feelings And helps promote hormones proven to make us feel happy, like oxytocin , serotonin and dopamine,
“Physical touch is a great way to increase oxytocin levels,” says Priscilla Riley, a licensed clinical professional counselor at Geisinger Health. “But exercising and singing with other people seems to work, too.”
However, if you can’t be close to your loved ones this season, there are still ways to find social connection.
Faith or community-based groups can help, as well as FaceTimes or calls with family and friends. The Substance Abuse and Mental Health Services Administration says,
Heart to Heart
Holiday stress can affect more than just mental health. This can have physical effects – especially on the heart.
“Prolonged – or chronic – stress can cause high levels of inflammation in the body which contributes to increased plaque buildup in the arteries – and this can lead to problems like coronary artery disease,” Yale Medicine cardiologist Dr. Rachel Lampert said,
Coronary artery disease can lead to heart attack, abnormal heart rhythm, and heart failure. Situation Affects more than 20 million American adults And is a leading cause of death.
Doctors have also issued warnings about so-called “holiday heart syndrome,” which includes heart failure, heart attacks and the irregular and rapid heartbeat known as atrial fibrillation.
More than 10.5 million American adults are living with atrial fibrillation, according to University of California at San FranciscoHoliday heart syndrome is usually caused by increased alcohol consumption, but high blood pressure is caused by stress, there is also a trigger,
“The ‘Christmas coronary effect’ is a real and worrying phenomenon,” Dr. Marcus St. John, interventional cardiologist at Baptist Health Miami Cardiac & Vascular Institute, said“The combination of stress, overindulgence and delayed care creates a perfect storm for heart attacks during the holidays,”