6 Simple Stress-Busting Tips for a Healthier Holiday Season
The holidays are here, and while it’s the most wonderful time of the year, it’s also one of the busiest. Between juggling gift shopping, holiday parties, and family gatherings, it’s no wonder many of us feel stretched thin. As a women’s health dietitian, I see how stress can sneak in and derail your health goals, but I’m here to tell you—it doesn’t have to!
Let’s make this holiday season a little easier (and healthier) with some simple strategies to keep you feeling calm, energized, and in control.
1. Get Moving—Even for Just 10 Minutes at a Time!
Making time for a full workout might feel impossible right now. But the good news is, that short bursts of movement can work wonders for your mood and energy.
Take 10 minutes for a brisk walk, stretch between gift wrapping, or even dance around the kitchen while baking cookies (yes, that counts!). Movement helps reduce stress hormones and gives you that feel-good endorphin boost we all need this time of year. So, don’t overthink it—just find a way to sneak in a bit of activity wherever you can.
2. Eat Fiber and Protein First
Holiday treats are everywhere—and these are meant to be enjoyed! But before diving into cookies and pie, focus on filling up with fiber and protein. This simple habit keeps your blood sugar steady, so you’re not on that energy rollercoaster of sugar highs and crashes. Plus, fiber and protein help keep you full longer, making paying attention to your hunger and fullness cues easier.
3. Try Box Breathing to De-Stress
We’ve all had those moments—too much to do, too many people, or just feeling overstimulated. When stress creeps in, try box breathing. It’s my go-to for calming down fast, and it’s so easy:
Breathe in through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold again for 4 seconds.
Do this for a few rounds whenever you need to hit reset. It’s like a mini timeout for your nervous system—and trust me, it works.
4. Keep Your Gut Happy with Fermented Foods
Here’s a little secret: your gut health greatly impacts your stress levels. Thanks to the gut-brain connection, a happy gut means better digestion, improved immunity (hello, flu season), and even better mood regulation.
Try to include one fermented food a day—yogurt, kimchi, sauerkraut, or even kombucha. These foods are packed with probiotics that balance your microbiome and help you handle stress like a champ.
5. Stay Hydrated (Even When You’re on the Go)
With all the running around we do during the holidays, it’s easy to forget about water. Dehydration can leave you feeling tired, foggy, and way more stressed than you need to be.
Keep a water bottle handy (bonus points if it’s a cute one you actually like using), and aim for 8-10 cups a day. If you’re not into plain water, try herbal teas or infuse your water with things like lemon, cucumber, or berries. Electrolyte packets are also excellent for travel! Staying hydrated is one of the simplest ways to keep your energy up and your mood steady, especially if you’re traveling.
6. Alternate Mocktails and Cocktails
Let’s talk holiday parties. It’s easy to lose track of how many cocktails you’ve had, leading to feeling sluggish and dehydrated the next day. Here’s a trick I swear by: alternate your cocktails with mocktails.
For every boozy drink, follow it up with a festive non-alcoholic option, like sparkling water with a splash of cranberry juice or a fun mocktail made with non-alcoholic spirits. This will keep you hydrated and help you pace yourself so you can enjoy the party without overdoing it.
The holidays are meant to be joyful, not overwhelming. These simple tips are here to help you feel your best, no matter how hectic the season gets. And remember, perfection isn’t the goal—balance is.
Take care of yourself, make space for the moments that matter, and give yourself a little grace when things don’t go perfectly. You deserve to enjoy this time of year without stress taking over.
Wishing you a happy, healthy holiday season!
