Although the holidays are a time meant to celebrate joy, good cheer, and overall feelings of positivity, we can’t deny that the holidays are also a source of great stress. Stress during the holidays is especially prevalent for women to experience, and while feeling overwhelmed is perfectly understandable, that high stress can have a harmful impact on women’s health. For women going through menopause, this is especially important. Stress impacts everything from our immune systems to our brains. Stress hormones can actually act like toxins in the body if they remain high enough for long periods of time. Finding ways to manage stress and reduce stressors in your environment is key to helping preserve your overall health and can even help alleviate menopausal symptoms. These small steps can also support better mental health during the holidays, when many women feel pulled in too many directions at once. Holiday Stress & Mental Health The holiday season often brings a whirlwind of obligations—family expectations, financial pressure, packed schedules, and constant multitasking. While these demands can take a toll on anyone, they tend to disproportionately affect women, who are often managing both emotional and logistical responsibilities at home and at work. This is why conversations around holiday stress and mental health are so important. When stress levels stay elevated, the body releases large amounts of cortisol, which can throw off sleep, increase anxiety, and worsen mood imbalances. For women in perimenopause or menopause, this stress can intensify hot flashes, irritability, and fatigue. In some cases, prolonged stress may even mimic menopause symptoms or make women wonder “can stress cause menopause symptoms?” or “can stress bring on early menopause?” While stress alone doesn’t cause menopause, it can absolutely heighten existing symptoms and make the transition feel more overwhelming. Prioritizing mental well-being and following practical mental health tips for the holidays can make the season feel more manageable and balanced. What Causes Holiday Stress? So, what are the most commonly shared sources of holiday stress? More importantly, what can you do to help manage that stress? Money Money is always tight around the holidays. With so many gifts, decorations, and food supplies to buy, it’s hard to take any joy come New Years’ when the wallet is looking a bit strapped for cash. Managing finances during the holidays can feel like a second job, but there is a way to manage your money during the holidays without feeling overwhelmed, anxious, or incredibly stressed. Economize where you can. That $200 tree skirt in the holiday catalog may look beautiful on paper, but do you really think it will work well with the other decorations in your house? Maybe you haven’t even bought those yet? Finding ways where you can spend less and still get the style or quality you want is a very valuable skill. Look for cheaper alternatives to decorations and gifts. Look for deals and savings on high-quality items where you can. Make some homemade gifts or decorations instead of purchasing all new ones. Create a full budget. Sometimes it helps to have a visual aid to help you keep track of money coming in vs money going out during the holiday season. Creating a full budget can help you determine whether or not you’re overspending. It may seem like a daunting task, especially if you’re not someone who likes to look at figures. But it’s simple enough once you get the hang of things. If you’re not sure where to start in creating your holiday budget, check out some of these tutorials for some extra help. Career Balancing career and family life can be tricky, especially now since many people are working remotely. There are very few boundaries between work and home life when you work from home, and sometimes those boundaries can be helpful. Work stress is one of the biggest sources of stress among women, and it can be difficult to manage the frustration and anxiety one can feel about a workload piling up, but it’s not impossible. Use your time wisely. Time management is your friend, and unfortunately, many of us forget to prioritize our time when our heads are overwhelmed by the volumes of work on our desks. The trick is not to let yourself try to multitask to the nth degree. Focus on one task at a time and determine which tasks need to be taken care of as soon as possible and which ones you can put on the backburner for tomorrow. Always refer to your company’s schedule and if you don’t have to work on something until the next week, then save it for then. Don’t take on other people’s responsibilities unnecessarily. Nothing is worse than having to do someone else’s job on top of yours. It’s nice to be able to help out your colleagues, especially when a tight deadline is approaching, but it can add even more stress to an already stressful atmosphere. It doesn’t just impact your ability to do your job; it also drains you of energy. Setting boundaries with colleagues and being blunt about the workload that you have to prioritize that day is a good thing. This doesn’t mean to suggest that you can’t offer some help and insight into a particular problem, especially for a team project, but it does mean that you have to remind yourself and of your colleagues that your work is just as important as theirs and needs to be taken just as seriously. Family As much as we love our family, they can be a bit much. While we may not be able to spend time with extended relatives this holiday season, many of us are spending time with our kids, our spouses, our partners, and that can be a challenge on its own. With so much to adjust to at home, it’s important to find balance. Have a space for alone time. Whether it’s outside in the garden, in the bedroom with a good book, or in the kitchen cooking up a storm, having a space for alone time can have its benefits. Taking time away to rest and to recharge can help you feel energized when it comes to the more social moments in the house. You can find ways to relieve stress in moments of downtime, like engaging in your favorite hobbies, and sometimes the best way to relax is to find a place that’s quiet and peaceful. Take pleasure in quality family time. Now hang on, didn’t we just say that alone time was a good stress reliever? Well, it is, but spending time with the family that you can spend time with is also a good stress reliever. When dopamine increases, cortisol decreases. Spending quality, fun-filled time with your kids or your partner can increase dopamine and help you forget about life’s other stresses for a little while. Weight Weight gain during the holidays is not a rare occurrence. In fact, almost everyone struggles with gaining a few pounds when the holiday feasts make their dinner table debut. Yet, for women going through the menopausal transition, weight management is a little more tricky to navigate. The changes to sex hormones impact how your body stores and distributes fat, as well as how quickly you burn it off. Women can gain up to 3 percent of body fat every year during the menopausal transition, increasing the risk of obesity, diabetes, and certain cardiovascular diseases. So how can you better manage your weight and the stress that can often be coupled with it? Symptoms of Holiday Stress Heightened anxiety or constant worrying, especially around family gatherings, finances, or responsibilities Irritability or mood swings, which may feel more intense during perimenopause or menopause Difficulty sleeping, including trouble falling asleep or staying asleep Increased hot flashes or night sweats, as stress can amplify menopause symptoms Changes in appetite, such as overeating, undereating, or craving comfort foods Trouble concentrating or feeling mentally foggy, often described as “holiday brain” Physical tension, including headaches, muscle tightness, or stomach discomfort Feeling overwhelmed or emotionally drained, even during activities that are normally enjoyable Low motivation or withdrawal from social interactions, despite holiday expectations How to Deal with Stress? These are some of the most effective mental health tips for the holidays, especially when your routine is disrupted: Practice Mindful Eating Oftentimes the holidays open up a lot of spare time for us, and with spare free time comes occasional boredom. One of the most common things we do when we’re bored is to eat. We may not even be that hungry but we’ll still search through the fridge or pantry for something delicious to munch on. Instead of eating when you’re bored. Eat only when you’re hungry and eat slowly to savor your food. You’d be surprised at how quickly you feel full just by taking the time to eat. Holiday Hobbies Nothing is more relaxing than doing an activity that you enjoy. Giving yourself time to escape from work can be extremely therapeutic. It gives you time to focus your attention on something else, something that your brain perceives as simple and enjoyable. So whether you’re an avid baker, a painter, or a yoga enthusiast, finding a hobby that you can do during the holidays can help lower stress. Make sure to engage in your hobbies frequently. You don’t have to do it every day, sometimes our lives don’t allow for that. However, if you can engage in your hobbies once or twice a week, you’ll be surprised at how much better you feel in the long-run Get Up and Move When you do find you’re feeling too sedentary with boredom, the best thing to do is to get the blood pumping. Whether it’s taking a quick walk outside, stretching the muscles, or lifting a few weights, exercise is the best thing to do to reduce stress and help maintain your body’s metabolism. Exercise releases endorphins, which can help lower levels of stress hormones. Up to 30 minutes of exercise a day can help you lower stress levels and help steady your body’s metabolism. So, try to get up and move for a little bit throughout the day during the holiday season. Have a Regular Sleep Schedule Stress and sleep deprivation have a close relationship. Chronic stress can lead to chronic sleep deprivation and chronic sleep deprivation can cause stress levels to increase. They feed into each other, which can create a vicious cycle of extreme stress and little sleep, both of which can have detrimental health effects down the road. Maintaining a regular sleep schedule can do a lot to help lower stress and maintain your immune system. Sleep helps relax your muscles, reduce blood pressure, and maintain cognitive functions. Concentration and memory are greatly improved after a good night’s sleep. Get into a regular sleep schedule during the holidays. Decide what time to go to bed, set an alarm for the morning, invest in some quality blankets and pillows, and make your environment cozy. Don’t Let Stress Control You Finding ways to manage your stress puts you in control of your life again. Don’t let stress run the show during the holidays. Instead, take charge and find outlets to help reduce your stress levels so that you can stay healthy! Music Therapy As cheesy as it sounds, holiday music can be a great form of stress relief. Now, we’re not suggesting that you listen to “Jingle Bells” or “White Christmas” 100 times a day but listening to a nostalgic song occasionally, can cause your brain to release dopamine and serotonin. Dopamine and serotonin are often referred to as “happiness chemicals.” These neurotransmitters help lower levels of stress hormones, help your muscles relax, and lower your blood pressure. When all of these processes occur, stress hormone levels are lowered. So, if you’re feeling tightly wound, put on a good Christmas song. Remember to Breathe When you feel yourself becoming worried or stressed in response to merely thinking about the virus, close your eyes and take in a few deep breaths. Deep breathing exercises help lower stress levels by increasing oxygen to your brain. When this happens, your muscles start to relax and your heart rate starts to lower, helping you feel calmer. Setting aside 10 minutes of time to just take in a few deep breaths can not only help you feel calmer, but it can also help you feel more clear-headed and focused when it comes time for you to get down to business and solve a particular problem. Ask for Help As much as it may hurt our pride, asking for help should not be something to actively avoid. Everyone needs help from time to time and reaching out to people who can help you can help you feel more secure even in the shakiest circumstances. If you need help with finances, reach out to people who can help you find ways to make ends meet. If your mental health is taking a turn for the worst, reach out to a therapist to help you get on the right track. You don’t have to go through your stresses alone. In fact, having a solid support network can help you find ways to navigate stressful situations. Conclusion The holidays can be joyful, but they can also bring stress, especially for women navigating perimenopause or menopause. While stress can intensify symptoms like anxiety, hot flashes, and sleeplessness, small intentional habits can make a big difference. By setting boundaries, prioritizing rest, and leaning on support when needed, you can keep stress in check and protect your well-being. This season, give yourself permission to slow down, breathe, and enjoy the moments that truly matter. FAQs How to stop holiday anxiety? Holiday anxiety often improves when you slow down and create space for yourself. Practice deep breathing, take short breaks, reduce your to-do list, and avoid overscheduling. Setting boundaries with family or work and focusing on just a few meaningful activities can also calm your nervous system. How to deal with holiday stress? Start by identifying your biggest stress triggers—money, family dynamics, or time pressure. Then simplify where you can: plan ahead, delegate tasks, maintain regular sleep and eating habits, and build in moments of rest. Talking to someone you trust or asking for help can also relieve emotional load. Why is my anxiety so high on holiday? Anxiety often spikes because holidays disrupt your routine, increase social obligations, and bring financial or family-related pressure. The expectation to “feel happy” can also create inner tension. All of this overstimulates the body, raising stress hormones and making anxiety feel more intense. Why am I struggling to relax on holiday? You may be mentally carrying leftover work stress, trying too hard to make everything perfect, or juggling responsibilities even while “off.” Lack of personal downtime, constant socializing, or unfamiliar environments can also make it difficult to unwind and switch into relaxation mode. How long do holiday blues last? Holiday blues typically last from a few days up to two weeks after the holidays. They usually fade as your routine stabilizes, stress decreases, and your sleep schedule returns to normal. If symptoms linger longer or worsen, it may be worth speaking with a mental health professional.
