Signs of Holiday Stress
- Lisett Figueroa M.S., LPC, NCC
- 6 days ago
- 3 min read
You’re not imagining it — your body feels the season.
As the holidays approach, many people expect to feel joy, connection, and celebration. Yet, year after year, I see the same thing in clients, families, and even in myself: stress, overwhelm, and emotional fatigue quietly rise as the season gets closer.
Holiday stress is real — and it doesn’t always show up as “feeling stressed.”More often, it shows up in the body, in the way we think, in our emotional bandwidth, and in how we interact with others. Recognizing these signs early is one of the most powerful ways to support your well-being during a demanding time of year.
Below is a deeper look at how holiday stress can show up.
Physical Signs of Holiday Stress
Your body often gives the earliest signals — even when your mind feels like it’s “handling everything.”
1. Fatigue that feels hard to shake
This isn’t just feeling tired. It’s the kind of heaviness that lingers even after rest because your nervous system is staying activated for too long.
2. Headaches or muscle tension
The jaw, shoulders, and neck are especially vulnerable. Many people grind their teeth at night or clench unconsciously during the day.
3. Changes in appetite or sleep
Stress can disrupt natural rhythms:
craving comfort foods
skipping meals
waking up at 3 a.m. with a racing mind
sleeping more but feeling less rested
4. Stomach discomfort or nausea
The gut is often called the “second brain.” When cortisol rises, digestion becomes less efficient, leading to bloating, nausea, or unpredictability.
5. A sense of restlessness or increased heart rate
Even when you’re sitting still, your body might feel like it’s buzzing.
6. Feeling “wired but tired”
You want to relax, but your body won’t fully let down. It’s a classic sign of being in a prolonged stress response.
Emotional Signs of Holiday Stress
Emotions tend to feel bigger, sharper, and more complex this time of year.
1. Irritability or a low frustration threshold
You may find yourself snapping at things that normally wouldn’t bother you — not because you’re “being dramatic,” but because your emotional capacity is stretched thin.
2. Feeling overwhelmed
The combination of planning, family expectations, financial strain, and disrupted routines creates a perfect storm for emotional overload.
3. Heightened anxiety
This can look like:
worrying about gatherings
anticipation about family dynamics
pressure to create a perfect holiday
anxiety around gift-giving or finances
4. Unexpected sadness or grief
The holidays can highlight losses — loved ones who aren’t present, relationships that have changed, or traditions that don’t exist anymore.
5. Mood swings
You might move from excitement to sadness to irritation quickly. Emotional whiplash is common when stress hormones are high.
6. Feeling emotionally drained
Even positive events can feel taxing because your system has fewer emotional reserves.
Cognitive Signs of Holiday Stress
When life becomes mentally crowded, your thinking patterns shift.
1. Difficulty focusing or staying organized
Even simple tasks can feel like a lot, and your productivity may dip.
2. Racing thoughts
The mind jumps from one responsibility to the next, making it hard to feel present.
3. Forgetfulness
Missing appointments, misplacing things, or forgetting small details happens more often when your brain is in survival mode.
4. Decision fatigue
Holiday choices — gifts, plans, schedules, boundaries — add to your mental load.
5. Feeling mentally scattered
It can feel like your brain has too many tabs open, all competing for attention.
Relational Signs of Holiday Stress
Stress impacts how we show up with the people we love.
1. Wanting more space or withdrawal
Needing quiet is not a sign of disconnect — often, it’s your system seeking regulation.
2. Increased conflict with family or partner
Shorter tempers and reduced emotional capacity make communication harder.
3. Avoiding social gatherings
You may find yourself pulling back, not from lack of caring, but because your system needs rest.
4. Feeling misunderstood or unsupported
When communication is strained, it’s easy to feel alone in what you’re carrying.
5. Difficulty expressing needs
You may not know what you need, or it may feel too exhausting to explain.
A Compassionate Reminder
Holiday stress does not mean you’re failing or “not handling things well.”
It means your mind and body are carrying a lot — expectations, memories, responsibilities, emotions, and the weight of past holidays. Awareness allows you to respond with intention rather than push through on autopilot.
This season, pay attention to your signals. Your body is speaking to you.And it deserves care, gentleness, and space to reset.
Comments