Holiday Stress: Natural Way to Banish Stress And Enjoy The Season

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Dr. Mehmet Oz, M.D. Posted on October 16, 2024

The holiday season is meant to be a joyful time, but for many, it comes with significant stress. A recent American Psychological Association poll found that 89% of adults in the United States experience holiday stress due to money worries, missing loved ones, and potential family conflicts. Nearly half say stress significantly interferes with their ability to enjoy the season.

To help you overcome these challenges, here are some natural ways to reduce holiday stress and fully embrace the joy of the season.

1. Find Time to Make Yourself – and the World – Happier

Holiday stress can lead to both emotional and physical problems, including mood swings, headaches, hair loss, issues with weight management, and elevated blood pressure. As the temperatures drop, it’s important for you to “chill out” too.

Start by shifting your perspective—understand that the holidays aren’t a competitive sport (40% of people in the poll reported feeling that way). Instead, focus on the true gifts of the season: generosity, connection with loved ones, and self-care. One powerful way to reduce holiday stress naturally is to volunteer. Organize an event with friends or family to give back to a local charity. This not only takes your focus away from the "gimme-gimme-gimme" attitude but also fosters gratitude and the joy of helping others.

2. Adopt Natural Stress-Reduction Techniques for the Holidays

Managing stress during the holidays can be challenging, but there are effective, natural ways to cope.

Moderate alcohol intake: Alternate a glass of water with any alcoholic beverages. Avoid drinking on an empty stomach, as alcohol can encourage overeating, which adds to holiday stress.
Get moving: Aim for at least 30 minutes of aerobic exercise most days. A brisk walk or a short yoga routine can reduce stress and improve your mood naturally.
Improve sleep quality: Holiday stress can disrupt sleep patterns. To combat this, aim for 7–8 hours of sleep each night. Create a restful environment—keep your room cool, dark, and free of blue light from digital devices.

These techniques help you manage family stress during the holidays and keep you calm throughout the season.

3. Upgrade Your Nutrition with Stress-Fighting Foods and Supplements

Nutrition plays a key role in reducing holiday stress. Stress can increase inflammation in the body, so incorporating anti-inflammatory foods into your diet is essential. Consider eating:

Fatty fish rich in omega-3s
Fruits and vegetables
Olive oil
Leafy greens and nuts

To further support your body, take stress-relief supplements during the holiday season. Vitamins B6 and B12 are essential for maintaining mental health, while vitamin C helps lower cortisol levels, which naturally rise with stress. Vitamin D is especially important during winter months to combat the effects of reduced sunlight, which can exacerbate holiday stress and winter blues. Additionally, magnesium and other key minerals can help counteract the damage stress does to your body. For convenience, consider a high-quality multivitamin and mineral supplement in veggie capsule form.

Bonus Tip: Prevent Stress-Related Hair Loss

Did you know holiday stress can contribute to hair loss? Studies show that stress can cause a condition called telogen effluvium, where stress hormones push hair follicles into a resting state, causing hair to fall out in clumps. Fortunately, this condition often resolves on its own. However, it can be treated by supplementing with a multivitamin, particularly one containing B-complex vitamins and biotin. Using a biotin-enriched shampoo may also help restore hair health.

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