Managing Holiday Stress: Find Peace, Connection, and Joy

There’s a hum that begins this time of year, a subtle shift in the air. The trees let go. The nights grow long. And we, too, feel the pull inward... even as the world around us speeds up.

I feel it personally this year in a new way. My son is getting married just before Thanksgiving, adding travel and to do’s. It’s a beautiful milestone, filled with joy and anticipation. And yet, like so many of you, I find myself holding a long to-do list in one hand and a deep breath in the other.

The holidays carry weight. Not just the glitter and celebration, but the quiet expectations, the social obligations, the tug between what we hope for and what is. Whether it’s planning meals, navigating family dynamics, managing finances, or simply keeping up with the pace of it all, the season can leave us feeling more scattered than centered.

But it doesn’t have to.

Let’s take a moment now to pause. To soften and consider being fully present in each and every moment as we move forward. Remember that stress, while common, is not inevitable. We have the ability to choose, our thoughts, actions and reactions. How we prepare internally can be just as important as what we check off our lists.

Why the Holidays Can Feel So Overwhelming

In truth, the next two months are among the most stressful of the year for many people. It’s a season of contrast: joy and grief, connection and conflict, abundance and anxiety.

We juggle holiday shopping , travel plans , and budget constraints. We navigate family dynamics that aren’t always easy, or face the ache of absence where family should be. Loneliness is its own kind of holiday stress, one that’s often invisible.

And layered atop it all is something harder to name. The pressure of keeping up in a world that feels like it’s moving faster than ever. Social media, societal shifts, and the rapid pace of change can leave us feeling disconnected from ourselves and from one another.

The Physiology of Holiday Stress

When we experience prolonged stress, our entire system is affected, including the microbiome. I’ve written a number of blogs here on BiotiQuest and on my Martha’s Quest substack about the impact of stress on our health. If you are interested in digging deeper on the impact of stress, look read this post about stress and the gut-brain axis, as well as this one about gut health, stress and Parkinson's.

The science is showing us more each year how deeply connected the gut is to the brain. The gut-brain axis , that delicate communication network between our digestive system and our central nervous system, plays a profound role in how we feel.

Too many excitatory signals, like glutamate (often in processed foods for flavor), or too little serotonin and dopamine, can leave us feeling edgy, reactive, or emotionally fragile. During these times, many of us turn to comfort foods or sweet treats that offer a momentary lift but may lead to further imbalance.

And yes, desserts is stressed spelled backwards.

Simple Strategies to Cultivate Holiday Peace

If you’re feeling the holiday tension already, here are a few ways to gently support your mind, body, and spirit:

1. Create Space for Rhythm and Rest

Our natural rhythms are governed by the circadian clock , and the simplest way to support that system is to honor morning light. Each day, get outside and let sunlight hit your eyes within the first hour of waking. Take a few deep breaths or, better yet, spend five quiet minutes doing a breathing exercise while grounding barefoot on the earth.

Delay picking up your phone. Avoiding the phone can make a huge difference. That first hour is precious, and how we begin the day sets the tone for everything that follows.

2. Nourish the Inner Terrain

Holiday meals and parties can lead to overeating, especially when emotions run high. Before attending a gathering, consider eating a small, healthy snack to avoid arriving famished. Look for the healthier options at the table.

Instead of reaching for alcohol, try creating a lemon-ginger mocktail with sparkling water. It’s refreshing, festive, and won’t leave you feeling depleted the next day. Be mindful of overly processed foods or sugary dishes that might taste comforting but can throw your system off balance. Remember, nourishing yourself is an act of self-respect, not restriction.

3. Practice Conscious Communication

Often, our biggest emotional drains come from anticipated conflict. We rehearse arguments before we even arrive. We revisit old wounds. And we forget that we can choose a different path.

This season, consider forgiveness. Not for anyone else’s benefit, but for your own peace. Forgiveness creates space. It loosens the grip of stress and allows your heart to soften.

Our current book club selection, I Never Thought of It That Way , offers a powerful framework for approaching difficult conversations with curiosity, not combat. One of the most transformative lessons in the book is the reminder to listen more deeply and ask more meaningful questions. It’s okay not to agree. But it’s also okay to be open.

4. Know That “No” is a Complete Sentence

You don’t have to do it all. You don’t have to say yes to every invitation, every task, every request. Protecting your peace sometimes means limiting your list. It’s not selfish, it’s wise.

Check in with yourself regularly and ask: What do I really have energy for today? Then give yourself permission to choose accordingly.

5. Find True Connection

Loneliness during the holidays is real, and it doesn’t always look like being alone. It can happen in a crowded room, when we feel unseen or disconnected. The most healing remedy? Meaningful connection with others.

Volunteering is one of the most powerful ways to step into purpose and community. Food banks, shelters, outreach programs, and senior living centers are often looking for helping hands—and they are also places where empathy, shared purpose, and genuine bonds can flourish.

Explore tools like MeetUp to find local walking groups, coffee meetups, or wellness circles. Visit your neighborhood bookstore and ask about in-person book clubs. Sometimes, connection is just a conversation away, we just need to be willing to take the first step.

And if you’re looking for encouragement or a place to ask questions about your health journey, our Sugar Shift Challenge Bi-Weekly Community Calls offer an additional layer of support. While not a substitute for in-person connection, they’re a warm, welcoming space to be seen and heard by others who share your goals.

Navigating a Changing World, Together

The world around us may be shifting rapidly, but we can choose our internal pace. We can ground in what is timeless: rhythm, nourishment, nature, community.

Just like the microbiome, we thrive through connection, diversity, and a balanced terrain. We are more resilient when we remember that healing is rarely linear and support doesn’t have to be solitary.

One simple way to support yourself through a stressful season is with probiotics. Together our Sugar Shift and Perfect Peace formulas make a holiday stress relief toolkit! Sugar Shift helps curb sugar cravings and sugar metabolism, while Perfect Peace takes the edge off.

Coming Home to Yourself

As you move through this season, come home to yourself again and again.

Let your days be anchored by light and breath. Choose nourishing foods and mindful movement. Make space for real connection, and honor your right to say no when needed.

Above all, remind yourself that your presence—not your perfection—is what truly matters.

With Gratitude,

Martha