Stress-Proof Your Holidays: 7 Evidence-Based Ways to Stay Calm and Centered

Stress isn’t just in your head—it has real effects on your body. When stress hormones like cortisol rise, you may notice:

• Higher blood pressure
• Tense muscles and headaches
• Trouble sleeping
• Lowered immunity (making you more prone to colds and flu)
• Mood swings or irritability

During the holidays, stress often comes in layers: financial strain, family dynamics, disrupted routines, and endless to-do lists. Knowing the physical toll is the first step toward taking it seriously—and addressing it.

Research shows these strategies work to lower stress and improve resilience. You don’t have to do them all—just pick a few that fit into your life:

1. Deep Breathing: Even 5 minutes of slow, intentional breathing lowers heart rate and calms the nervous system.
2. Exercise (Even a Walk): Movement boosts endorphins and reduces tension.
3. Mindfulness & Meditation: Apps or short guided sessions can help train your brain to stay present.
4. Set Realistic Boundaries: It’s okay to say no to events or commitments that stretch you too thin.
5. Prioritize Sleep: Lack of rest magnifies stress. Aim for 7–8 hours even during busy weeks.
6. Limit Alcohol & Sugar: These may feel comforting in the moment but actually increase anxiety and disrupt sleep.
7. Stay Connected: Supportive relationships buffer stress—reach out to friends or loved ones when you feel overwhelmed.

The holidays can’t be completely stress-free—but you can design a routine that makes them more manageable. Try:

• Scheduling downtime: Treat rest like an appointment, not an afterthought.
• Pairing habits: Take a walk after big meals or do a few stretches before bed.
• Checking in with yourself: Notice early signs of stress before they spiral—like irritability or poor sleep.
• Seeking help when needed: If anxiety or stress feels unmanageable, professional support can make a huge difference.

If holiday stress is taking a toll on your sleep, mood, or physical health, you don’t have to navigate it alone. At CallOnDoc, our providers can help with anxiety, depression, and sleep concerns—giving you fast access to treatment plans and support, all from home.

👉 Because care should be as mobile as you are.