How Holiday Stress Impacts Your Health

How Holiday Stress Impacts Your Health (and What to Do About It)

Practical ways to stay grounded, healthy, and present this holiday season

The holidays are meant to be joyful, but between shopping lists, social events, family dynamics, and financial pressure, they can quickly become overwhelming.

At Stellis Health, we see it every year: stress levels climb in November and December, and that stress doesn’t just affect your mood—it impacts your entire body. From sleep disruptions and digestive issues to weakened immunity and elevated blood pressure, holiday stress can take a real toll on your health.

Here’s how stress affects your body during the holiday season, and what you can do to protect your well-being.

1. Stress and Sleep: The Vicious Cycle

When you’re stressed, your brain produces more cortisol, the body’s stress hormone. That spike makes it harder to fall asleep and stay asleep, and fatigue makes stress even harder to manage.

Try this: Create a consistent evening routine. Try five minutes of deep breathing, a warm shower, or journaling before bed. Avoid screens and bright lights at least 30 minutes before you sleep.

Pro tip: Don’t eat too close to bedtime. Your body needs time to digest before resting. Late-night eating can cause heartburn, raise blood sugar, and disrupt your sleep cycle, leaving you groggy and irritable the next day.

2. Stress and Digestion: Why Your Stomach Feels It First

Your gut and brain are constantly communicating through a network of nerves and hormones.

When stress rises, digestion slows, and symptoms like bloating, nausea, or stomach discomfort can follow.

Try this: Eat slowly, chew thoroughly, and avoid multitasking while eating. Taking a few mindful breaths before a meal signals your body to shift out of “fight or flight” mode, making digestion smoother.

A short walk after meals can also help regulate digestion and reduce tension. And if you’re eating late, keep it light. Heavy meals close to bedtime make it harder for your digestive system to rest, which can lead to poor sleep and next-day fatigue.

3. Stress and Your Immune System

When your body stays in a stressed state for too long, it produces fewer infection-fighting white blood cells. This makes you more susceptible to colds, flu, and fatigue—just when you need your energy most.

Try this: Focus on small daily habits that strengthen your immunity: balanced meals, enough rest, and gentle movement. Even a few minutes outdoors can raise vitamin D levels and boost your mood naturally.

4. Stress and Travel: Staying Grounded Wherever You’re Headed

Whether you’re traveling across town or across the country, the logistics of the holidays—packing, traffic, flights, or weather—can trigger stress before you even arrive.

Try this:

• Make a checklist ahead of time so you’re not rushing to remember what to pack.
• Plan buffer time before and after travel days to rest and reset.
• Stay hydrated and keep healthy snacks handy to avoid energy crashes.
• Bring a small comfort item (a playlist, journal, or cozy sweatshirt) that helps you stay calm when things get hectic.

Travel stress is often unavoidable, but your mindset makes all the difference. That’s where grounding techniques can help.