How to Manage Holiday Stress and Enjoy the Season More

Category: News, Educational, Primary Care
Posted On: Nov 24, 2025

The holiday season is meant to be joyful, but for many people, it also brings stress. You’re likely facing a number of stressors such as financial pressure, busy schedules, family obligations, travel headaches, and even emotional challenges like grief. The good news? With the right tools and a little planning, you can reduce holiday stress and stay more grounded, present and connected.

To help you navigate the holiday season, Johnathan Mitchell, DO, an internal medicine doctor at Norman Regional Health System’s Primary Care - Moore, shares the signs of stress, how it affects your health, and practical ways to manage it.

Understanding Common Sources of Holiday Stress

According to Dr. Mitchell, several factors can make this season feel overwhelming. “Some common sources of stress during the holidays are the financial burden that comes with the holidays, over scheduling, travel during the holidays, and grief is also a big thing that affects people, especially people that have lost loved ones around the holidays,” said Dr. Mitchell.

Financial Pressure

Overspending is one of the biggest holiday stressors. “Overspending is a big thing that causes stress, especially during the Christmas season,” said Dr. Mitchell “You want to make sure to budget and not go over that budget so you don't have any lasting financial impacts that causes more stress.”

Setting a realistic holiday budget—and sticking to it—can prevent financial worry from carrying into the New Year.

Overscheduling and Exhaustion

Between events, gatherings, work parties, and family commitments, it’s easy to spread yourself too thin. “Some people feel the need to go see everyone, and you need to make sure that you leave time for yourself to relax and enjoy this season,” said Dr. Mitchell.

Give yourself permission to say no. Protecting downtime is key to managing holiday stress.

Travel Strain

Travel is another major holiday stressor, especially with how inconsistent airlines can be. Flight delays and cancellations only add to your already full plate.

If possible, Dr. Mitchell recommends opting for direct flights, planning ahead, or breaking long drives into manageable stretches.

“My family lives all the way back in Alabama, which is a ten-hour drive from Norman, Oklahoma,” said Dr. Mitchell. “So one thing my wife and I are doing to help with the stress is each drive half of the trip— where she's driving five hours, and I'm driving five hours.”

Grief and Emotional Stress

For many, this season also brings emotional heaviness, especially after losing a loved one.

Dr. Mitchell encourages taking time to feel and process those emotions. “Just setting time aside to be able to grieve for those lost loved ones, and be able to remember them in your own special way, is a good way to help alleviate those different stressors in your life,” said Dr. Mitchell.

Recognizing the Signs of Stress

Stress doesn’t just affect your mood—it affects your whole body. Dr. Mitchell says you can recognize early signs of stress as it plays out in your life. Stress can be either physical, emotional or behavioral.

Physical Signs: muscle aches, pains, headaches and fatigue. Dr. Mitchell says the fatigue could even make you don't feel like you can’t get up out of bed and do anything for that day.
Emotional Signs: anxiety, depression and irritability.
Behavioral Signs: lack of sleep, not working out as much as you used to and overeating. Dr. Mitchell also warns you to watch the amount you're drinking during the holidays.

How Stress Affects Your Health

Short-term stress is normal, but long-term stress can impact your physical health more than you may realize. Long term stress can affect your immune system by weakening it, so it might not respond as effectively to different viruses or bacteria. Chronic stress also contributes to inflammation and high blood pressure. Dr. Mitchell says it causes your blood vessels to constrict which can cause you to have persistent hypertension.

If stress is affecting your blood pressure, sleep, or overall health, Dr. Mitchell encourages you to reach out. “If you do develop this hypertension, please reach out to your primary care doctor so we can help you manage your blood pressure,” said Dr. Mitchell.

When to Seek Help for Stress

Everyone experiences stress, but when it begins to interfere with daily life, that’s a sign to reach out. That may include therapy, support groups, or guidance from a primary care provider.

“When you're not able to manage that stress without it affecting your activities of daily living, that's when you should seek help with a medical provider or reach out to someone that you trust… so it doesn't progress long term,” said Dr. Mitchell.

Dr. Mitchell says therapy can help you come up with ways to cope with those different daily stressors in your life that are sometimes made worse by the holiday season.

Practical Tips to Reduce Holiday Stress

Dr. Mitchell offers simple ways to feel more grounded during the season:

Stay active and get fresh air.
Eat balanced meals and watch alcohol intake.
Prioritize rest and sleep.
Set boundaries around social commitments.
Ask for help when you need it.

“Make sure you're doing the things that you love,” said Dr. Mitchell. “Whether that's going out for a walk or going to exercise, watching an OU football game or just making sure you're taking time for yourself.”

Above all, Dr. Mitchell reminds us to not forget the reason of the season!

Enjoying the Season With Less Stress

Taking small steps to manage holiday stress can improve both your mental and physical well-being in order to help you enjoy the season instead of simply getting through it.

If stress, anxiety, or physical symptoms are affecting your daily life, Norman Regional’s primary care team is here to help. Please call 405-515-5000 or book your appointment online and PCPs such as Dr. Mitchell would be happy to help you manage those stressors in your life.