With the holiday season right around the corner, it’s easy for thoughts of health, nutrition, and wellbeing to fall to the wayside. But the holidays can be one of the most stressful times of year for people, with 62% of people reporting higher stress levels and 79% admitting they overlook their health needs during this season. Keeping your physical and mental health in mind over the next few months will help you enjoy the season without feeling depleted, so you can enter 2026 feeling strong, relaxed, and confident.
While the holidays can be synonymous with overindulgence, it’s completely possible to enjoy gatherings, large meals, and your favorite foods without depriving yourself or feeling uncomfortably full. One of the simplest ways to avoid overeating is to stay hydrated, according to dietitians at the Mayo clinic. Many people reach for alcoholic or sugary beverages instead of water, but staying hydrated can help manage hunger and prevent over consumption.
Another tip is to eat and drink mindfully. This means slowing down, savoring your food, and paying attention to your body’s cues around hunger and fullness. If you’re tempted to go back for a third serving of stuffing at Thanksgiving, pause and notice how your body feels —are you truly hungry, or just wrapped up in the moment? Mindful eating enhances your enjoyment of each bite and helps prevent binging, allowing you to stay connected to your body without restriction.
With travel, disrupted routines, and extra social gatherings, sleep may seem like the last priority. But sleep, like nutrition and stress management, is a foundational component of good health. Consistently poor sleep disrupts mood, triggers unhealthy food cravings, and affects both mental and physical wellbeing.
To get more rest this season, create a relaxing bedtime routine, maintain a consistent schedule, and allow time for short naps when needed. A familiar nighttime routine, especially one that can be recreated when you’re not at home, signals to your body that it’s time to wind down. As difficult as it may be, try to stick to your normal sleep and wake times. Staying up or sleeping in much later than usual can make it harder to adjust once the holidays end. Finally, enjoy a midday or post-meal nap! Researchers at NASA found that pilots who napped between 20-30 minutes were over 30% more proficient and more than 50% more alert than pilots who didn't nap. Short naps can boost energy, improve mood, and help you stay rested when routines are off balance.
While the holidays can be joyful, social, and merry, they also come with their fair share of stress. Family gatherings, extra expenses, hosting, travel can all contribute to overwhelm come November and December. The good news is that simple habits like regular exercise and mindfulness can make a big difference
Exercise is one of the most effective ways to reduce stress and boost mood. A brisk neighborhood walk or friendly football game with family can help regulate mood, alleviate tension and enjoy the moment.
Pressing pause in stressful moments can also prevent frustration and improve patience. This might mean excusing yourself during dinner to take a few deep breaths, carving out quiet time in the morning for coffee, or turning on music for a two-minute dance break.
If you’re someone who feels socially drained during gatherings, combine these strategies by planning a short workout or solo walk to plan some non-negotiable “alone time.” You’ll return feeling brighter, calmer, and ready to connect.
For those experiencing extra stress, trouble sleeping, or challenges maintaining healthy habits this holiday season, you’re not alone. Be kind to yourself, and remember that one off day doesn’t define you. Many of these wellness strategies are simple, but not always easy. Even one small action can improve your health and well-being, helping you navigate the season with grace and start your New Year feeling refreshed, healthy, and optimistic.
References:
American Heart Association. New survey: 79% of survey respondents overlook their health needs during the holidays; find the holidays more stressful than tax season. (2023, December 18). https://newsroom.heart.org/news/new-survey-79-of-survey-respondents-overlook-their-health-needs-during-the-holidays-find-the-holidays-more-stressful-than-tax-season
Balzer, D. (2023, December 5). Mayo Clinic Minute: 3 tips from a dietitian on managing holiday indulgences - mayo clinic news network. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-3-tips-from-a-dietitian-on-managing-holiday-indulgences/
Harvard Medical School. Holiday Stress and the Brain. (2016). https://hms.harvard.edu/news-events/publications-archive/brain/holiday-stress-brain
Restivo, J. (2024, December 4). Can a quick snooze help with energy and focus? the science behind Power Naps. Harvard Health. https://www.health.harvard.edu/staying-healthy/can-a-quick-snooze-help-with-energy-and-focus-the-science-behind-power-naps