The holidays are supposed to be “the most wonderful time of the year,” right?
Yet every December, I see the same thing across communities, teams, and employees: stress spikes, sleep tanks, nutrition goes sideways, and people feel guilty for not being “festive enough.”
Here’s the truth—holiday stress isn’t a personal failure. It’s a predictable physiological and psychological response to overload: more social obligations, more financial pressure, broken routines, and fewer opportunities for real recovery. When you understand the mechanics of stress, you stop taking it personally… and you regain control.
This isn’t theory—I’ve seen this play out for 20 years working with everyone from high-level athletes to caregivers juggling shifts and family life. Human physiology doesn’t care whether you’re preparing for the CrossFit Games or working a double before Christmas dinner. Stress is stress. And systems beat stress every single time.
1. Normalize the Chaos — Don’t Personalize It
One of the fastest ways to fall into a negative mindset is believing you’re the only one overwhelmed.
You’re not.
The holidays disrupt everyone’s routines. Schedules get erratic, food availability changes, sleep quality dips, and emotional demands increase. When the brain senses a lack of structure, it defaults to survival mode—more worry, more rumination, and more self-criticism.
The fix:
Treat the holidays like a temporary season, not a referendum on your willpower.
You didn’t “fall off.” You hit a predictable high-stress window. And just like athletes taper before a big event, you can adjust expectations and prioritize the basics instead of pushing perfection.
2. Anchor Yourself to Small, Repeatable Behaviors
When stress rises, motivation drops. That’s biology.
So instead of trying to “power through” with discipline (which fades quickly), rely on anchors—behaviors so small they survive even the busiest days.
Here are the three I teach across corporate teams:
• Hydrate Before You Walk Into Work
8–16 oz in the morning sets your brain chemistry up for better focus, fewer cravings, and more stable mood.
• Protect One 10-Minute Break Per Day
Use it for breathing, walking, stretching, or simply getting quiet.
This isn’t “self-care.” It’s nervous-system maintenance.
• Get 5 Minutes of Light or Movement After Your Shift
This helps your brain transition out of work mode and reduces evening anxiety—one of the biggest drivers of holiday burnout.
Small wins build momentum. Momentum builds confidence. Confidence destroys the negative mindset before it spirals.
3. Reframe Food: Fuel First, Emotion Second
Holiday meals aren’t the enemy.
All-or-nothing thinking is.
When people get stressed, their decision-making narrows. They think:
“I blew it at lunch, so my whole day is ruined.”
That mental trap creates shame, which fuels more overeating, which reinforces the belief that you “can’t stay on track.”
What I teach athletes and employees is the same:
One choice is just one choice.
You can always reset at the next opportunity.
Instead of trying to “be good,” use this framework:
Add → Before you restrict.
Add protein.
Add water.
Add a vegetable.
These additions naturally regulate appetite and stabilize blood sugar—physiology becomes your ally, not a fight.
4. Set Boundaries Without Guilt
Stress skyrockets when you try to please everyone except yourself.
During the holidays, that instinct multiplies.
But here’s the leadership lesson I’ve learned coaching thousands of people:
Boundaries don’t take from others—they protect the best version of you.
Say “I can do 30 minutes, not 2 hours.”
Say “I won’t discuss that topic tonight.”
Say “I’m stepping away for a breather.”
You’re not weak.
You’re self-regulated.
And when you regulate yourself, you model healthier behavior for your coworkers, family, and kids.
5. Use Science to Your Advantage: Stress Physiology 101
When you’re stressed, cortisol increases. Cortisol isn’t bad—it keeps you alert.
But when it stays elevated, you see:
- Poor sleep
- Irritability
- Sugar/carb cravings
- Muscle tension
- Racing thoughts
You cannot “mindset” your way out of a biochemical response.
But you can influence that response with small, evidence-backed actions:
- Slow nasal breathing for 60 seconds
- Light movement (walk the hallway, stretch your hips/back)
- Hydration to support blood pressure and cognitive function
- Daylight exposure to stabilize circadian rhythm
- Structured routines (even simple ones)
This is where corporate wellness matters—when employees have tools, systems, and support, the stress response becomes manageable instead of overwhelming.
6. Remember: Your Worth Is Not Measured by Holiday Output
You’re not required to be cheerful 24/7.
You’re not required to attend every event.
You’re not required to make everything perfect for everyone else.
You are required to show up as a human—imperfect, tired, doing your best.
The holidays don’t define you.
Your systems do.
Your habits do.
Your consistency does.
And you can protect all three, even in December.
Choose Presence Over Pressure
Holiday stress is real—but it doesn’t have to define your season.
Shift your expectations from perfect to realistic. Anchor yourself to simple daily systems. Protect your mindset with boundaries, nourishment, and recovery.
And remind yourself:
This time of year is about connection, not perfection.
When you control what’s controllable and release what isn’t, you don’t just survive the holidays—you move through them with more resilience, more clarity, and more energy to bring into the new year.
