The holidays are supposed to be the most wonderful time of the year. But if you're feeling more frazzled than festive, it’s possible to find relief from the stress.
The pressure to meet expectations, juggle multiple responsibilities, and navigate busy schedules can leave us feeling overwhelmed, making it difficult to enjoy the season. But holiday cheer doesn’t have to come with a side of stress. Discover how to keep calm, stay grounded, and truly enjoy this special time of year.
1. Keep Your Diet in Check
During the holiday season, it’s easy to fall into the trap of overindulging in sugary, acidic foods that leave you feeling sluggish and stressed. That’s why Dr. Sebi advocated for an alkaline, plant-based diet.
Focus on nourishing your body with fresh fruits, vegetables, and whole grains, which support energy levels and emotional well-being. Foods like leafy greens (kale and lettuce), berries, avocados, and chickpeas not only provide essential nutrients but also help stabilize your mood, improve digestion, and detoxify your body.
Tip: Try our Dr. Sebi-approved healthy holiday recipes!
2. Limit or Avoid Alcohol
While it’s tempting to indulge in holiday cocktails, alcohol increases stress levels, disrupts sleep, and can lead to mood swings. Alcohol, being acidic, interferes with the body’s natural healing processes and can deplete vital nutrients, leaving you feeling depleted and stressed.
Instead of reaching for a glass of wine or spiked eggnog, opt for one of our Dr. Sebi-approved mocktails, herbal teas like our Stress Relief Tea, or fruit-infused spring water to keep your mind clear and your body detoxified.
3. Practice Mindfulness
During the busy holiday season, it's easy to get caught up in the whirlwind of tasks, shopping, and social events. Practicing mindfulness can help you stay grounded and reduce stress by focusing on the present moment.
Instead of letting your mind race ahead to everything you need to do, take time to fully experience what’s happening right in front of you. Whether you're enjoying a meal, having a conversation, or taking a walk, try to immerse yourself in the sensations, sounds, and feelings of the present moment.
You can also try the 5-4-3-2-1 grounding technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
4. Do Some Deep Breathing Exercises
Deep breathing exercises are a powerful tool for managing holiday stress and calming the mind.
Try the 4-7-8 breathing method: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. This technique helps activate the parasympathetic nervous system, reducing stress and promoting relaxation.
You can also practice box breathing: inhale for 4 seconds, hold for 4, exhale for 4, and pause for another 4 before repeating. Taking just a few minutes to practice these exercises can bring your mind and body back into balance, allowing you to approach the holiday season with a calm and clear perspective.
5. Schedule Alone Time
The holiday season means lots of time spent with friends and family, but it’s important to carve out time for yourself to recharge. Scheduling regular alone time, even if it’s just a few minutes each day, can help you reset and prevent burnout.
Use this time to enjoy a quiet moment, read, go for a walk, or simply sit in stillness—whatever helps you feel centered. By giving yourself space to relax and reflect, you’ll be better equipped to handle the demands of the season and approach each day with a clearer, calmer mind.
Remember: Alone time isn’t selfish; it’s a necessary practice for maintaining your mental well-being during the busy holiday season.
6. Set Boundaries With Family
The holidays bring family together, but it’s essential to set boundaries to protect your energy. While it’s tempting to try to please everyone, recognizing your limits is key to maintaining peace and avoiding overwhelm.
Establishing clear limits on how long you’ll stay at gatherings, what topics you’re comfortable discussing, or when you need personal space can help maintain harmony and protect your mental well-being. For example, you might let family know that you’ll need some quiet time after a long day or decide to step away if the conversation turns stressful.
7. Learn to Say ‘No’
Saying “no” can be one of the most powerful ways to protect your time and energy during the busy holiday season. It’s easy to feel obligated to say yes to every invitation or request, but overcommitting can lead to burnout and stress.
Whether it’s declining a social event or politely passing on an extra responsibility, saying no helps you prioritize your needs and prevents you from overextending yourself. Remember: Saying “no” isn’t about being unkind—it’s about creating space for what truly matters.
8. Set Realistic Expectations
The holidays don’t have to be perfect, and neither do you. Setting realistic expectations for yourself and others helps prevent unnecessary stress and disappointment.
Instead of aiming for an idealized version of the season, focus on what’s truly important to you—whether it's spending quality time with loved ones, enjoying a quiet moment, or simply embracing the imperfections.
By letting go of perfectionism and accepting that things may not go exactly as planned, you can create a more relaxed and enjoyable holiday experience. The goal is connection and joy, not a flawless holiday season.
8. Stay Physically Active
Staying physically active during the holidays helps release endorphins, the body’s natural mood boosters, which can reduce anxiety and improve your overall mood. Whether it’s a morning workout, a yoga session, or dancing to holiday music, moving your body helps you stay balanced, both physically and mentally.
Even moderate physical activity, like brisk walking or stretching, can lower cortisol levels—the hormone responsible for stress, according to a September 2021 study in Psychoneuroendocrinology. Regular exercise also improves sleep, boosts energy, and enhances focus, all of which are essential during the busy holiday season.
9. Prioritize Restful Sleep
Prioritizing restful sleep is essential for managing stress, regardless of the time of year. Ensuring you get 7 to 9 hours of quality sleep a night helps restore your energy, improve mood, and promote overall health, according to the National Heart, Lung, and Blood Institute.
To promote restful sleep, establish a calming bedtime routine, avoid heavy meals or caffeine before bed, and create a peaceful, clutter-free environment. Or try drinking a cup of Dr. Sebi’s Stress Relief Tea, known for its calming properties, to unwind before sleep.
10. Take a Walk Outside
Taking a walk outside, especially in nature, is a simple yet powerful way to alleviate holiday stress. March 2023, research in the American Journal of Lifestyle Medicine found that spending time outdoors can lower blood pressure, reduce stress, and improve overall mental clarity.
Nature walks, in particular, have been linked to improved mood and lower levels of anxiety. The combination of fresh air, physical movement, and natural surroundings can help clear your mind and restore energy. Even a short walk around the block can provide a mental reset, giving you a moment to breathe and recharge during hectic holiday days.
