Stress Less During the Holidays: Tips from BHA’s Behavioral Health Team 

 

The holidays are meant to be a joyful time of year — but for many, they can also bring stress, long to-do lists, and pressure to make everything perfect.
Dr. Ryan Barnett, Clinical Psychologist at Brevard Health Alliance, shares a few simple mindset shifts and practical strategies to help you enjoy the season a little more — and stress a little less. 

 

1. Remember What Makes the Holidays Special

Before diving into shopping lists or travel plans, take a moment to reflect on your favorite holiday memories. Whether it’s decorating cookies, seeing Santa on a fire truck, or spending quiet time with loved ones, these moments remind us what really matters.
Reflecting on what brings you joy helps set the tone for a more meaningful and less hectic season. 

2. Be Honest About Your Mindset

Are you more like Buddy the Elf — full of enthusiasm — or a little more like Scrooge this time of year? Knowing how you typically feel about the holidays can help you prepare. If you tend to get overwhelmed, plan ahead and look for ways to simplify. Awareness is the first step toward reducing stress. 

 

3. Set Boundaries Early

The holidays often come with competing invitations and family expectations. Setting boundaries — and setting them early — can help you manage your time and energy. 

“Setting boundaries isn’t selfish — it’s how you protect your peace so you can actually enjoy the season,” encourages Dr. Ryan Barnett. 

If you know your limits, be upfront about them. For example, decide which events you can attend and which days you’ll keep for yourself or your immediate family. You may not please everyone, but you’ll avoid burnout and preserve your peace of mind. 

 

4. Maintain Healthy Habits

During the holidays, it’s easy to let your usual healthy habits slip. Try to balance indulgence with intention — make time for nutritious meals, regular movement, and adequate rest. Even a short walk after a big meal can improve your mood and energy levels. 

 

5. Go with the Flow

Sometimes, plans change — and that’s okay. The cookies might burn, the gifts might arrive late, or the kids might open presents earlier than expected. Taking a flexible, “go with the flow” approach helps you focus on connection rather than perfection. 

6. Schedule Downtime

Between gatherings, errands, and school performances, free time can disappear quickly. Block out at least one day to recharge — even if that means doing absolutely nothing. A quiet day at home can help reset your mind and body after a busy stretch. 

 

7. Reach Out and Connect

If you’re spending the holidays away from family or feeling alone, don’t isolate yourself. Call a friend, check in with a coworker, or look for local community events. Small acts of connection — even a short conversation — can boost your sense of belonging and lift your spirits. 

8. Practice Gratitude and Giving

Focusing on gratitude can shift your mindset from what’s missing to what’s meaningful. Take time to notice what’s going right — health, friendship, laughter, or even small wins. 

Dr. Barnett shares this bit of advice: “Gratitude and stress can’t exist in the same moment. When you focus on what’s good, it changes how you experience the season.” 

And when possible, find ways to give — whether it’s donating, volunteering, or simply dropping off a plate of cookies for a neighbor. 

 

9. Create New Traditions

The holidays don’t have to look the same every year. Start a new tradition that brings joy — visit holiday lights, bake something special, or host a “pajamas and movie” night at home. Creating your own traditions gives you something positive to look forward to each year. 

“The holidays are about people, not perfection. Let go of the idea of getting everything right and focus on feeling present,” Dr. Barnett reminds us. 

 

10. Find Joy in Others

Sometimes, seeing the season through someone else’s eyes — a child’s excitement or a friend’s smile — can rekindle your own holiday spirit. Lean into those shared moments. Joy is contagious. 

 

The Bottom Line 

You can’t control the holiday season — but you can control how you respond to it. By setting boundaries, maintaining your health, practicing gratitude, and finding joy in simple moments, you can create a season that feels more peaceful and fulfilling. 

Brevard Health Alliance wishes you and your family a healthy, happy, and stress-free holiday season. 

 

 

Ryan Barnett, Psy.D.
Behavioral Health Specialist, Brevard Health Alliance 

Dr. Barnett serves as Director of Integrated Care and Psychological Services at Brevard Health Alliance. He is a licensed Doctor of Psychology and holds degrees from Florida State University and the Florida Institute of Technology.