Online Reporter
Dr Mazvita Machinga
FOR many people, the holiday season is expected to be a time of joy, rest, and togetherness. Yet for others, it brings increased stress, emotional strain, financial pressure, grief, and exhaustion.
Expectations rise, routines change, and unresolved family dynamics often surface. Understanding that holiday stress is common, and manageable is the first step towards protecting your mental and emotional wellbeing.
Below are practical, evidence-informed tips to help you navigate the holidays with greater balance and compassion for yourself and others.
Holiday stress is manageable, but first, you need to understand your personal triggers. Do certain situations cause you to feel overwhelmed? When you feel stressed, stop and try to consider what may be causing your anxiety. Once you understand your triggers, the other times can help you limit holiday stressors.
Adjust expectations
Perfection is not the goal. Social media, cultural narratives, and family traditions can create unrealistic standards. Accept that not everything will go according to plan. Choose what is meaningful rather than what looks impressive. Be realistic. Do not just do things because everyone is doing it. Ask yourself, “What truly matters to me this season?” Let that guide your choices.
Plan ahead and prioritise
A lack of structure can increase anxiety. Create a simple plan for your time, finances, and commitments. Prioritise essential activities and give yourself permission to decline invitations that overwhelm you.
Use a short list of “must-dos” and “nice-to-dos” to reduce pressure. Write down all the things you need to do so you can prioritise those that are most important. A list also makes it harder for things to slip your mind.
Manage financial stress wisely
Financial strain is a major contributor to holiday stress. Keep your finances in check. Set a realistic budget and stick to it. Remember that generosity is not measured by the cost of gifts but by thoughtfulness and presence. Consider non-monetary gifts such as time, shared meals, or acts of service.
Honour grief and loss
Honour loved ones you have lost. The holidays can intensify feelings of grief, especially after the loss of a loved one, employment, health, or significant life roles. It is okay to feel sad during a season others call “happy.” And if you are unable to spend time with loved ones, volunteer your time to a local organisation where your smiling face could change someone’s day.
Set healthy boundaries, don’t be afraid to say no
Understand that it is okay to say no. Try to say “yes” to the events and things you know will bring you joy. Say “no” to obligations you know will cause you heartache and disappointment. Family gatherings can revive old conflicts or unhealthy patterns.
Decide in advance what conversations, behaviours, or expectations you will not engage in. Practice respectful phrases such as, “I am not comfortable discussing that today,” or “Let us talk about this another time.”
Take care of your body
Stress affects both mind and body. Maintain basic routines sleep, nutrition, hydration, and movement even during celebrations. Short walks, deep breathing, or stretching can significantly reduce tension.
Alcohol and substance abuse
Some people turn to alcohol or substances to cope with stress or social pressure, which can worsen anxiety and depression. So avoid substances and alcohol. Choose alternatives, pace yourself, and seek support if you are in recovery.
Stay connected and spent time with people you love
Connection is protective, but it does not mean being surrounded by many people. One meaningful conversation can be more nourishing than many superficial interactions. Reach out to someone you trust and share honestly how you are doing.
Practice self-compassion
Be kind to yourself. You are human, doing the best you can under complex circumstances. Rest is not laziness; it is a necessity. Speak to yourself the way you would speak to a loved one who is struggling.
Seek help when needed
If stress becomes overwhelming marked by persistent sadness, anxiety, irritability, substance use, or hopelessness professional support can help. Seeking help is a sign of strength, not failure. Early support prevents deeper distress and promotes long-term wellbeing. MERRY CHRISTMAS AND A HAPPY 2026!!
Dr Mazvita Machinga, PhD, is a psychotherapist and mental health consultant with over 25 years of experience in trauma care, counselling, and community mental health. Call 0771754519 for psychological help and more information
