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A majority of Americans believe that the holidays are the most stressful time of the year. In addition to the usual stress of work and personal responsibilities, holidays often bring reminders of past trauma, loneliness, financial strain, over-indulging, disrupted sleep, and social anxieties. The Office of Team Wellbeing and the UVA Health Wellbeing Collaborative have gathered tips for reducing stress during the holidays. If you feel that you cannot manage on your own, reach out to UVA’s Faculty Employee Assistance Program for confidential one-on-one services.

Embrace Boundaries

• Set realistic expectations. Let “good enough” be good enough — aim for connection, not perfection.
• Say no when you need to. Protect your time and energy by declining extra commitments that drain you.
• Hold healthy boundaries. Decide ahead of time what topics are off-limits or how long you’ll stay at events.
• Create a simple plan for money. Set a realistic budget for gifts and gatherings to reduce financial stress.
• Have an exit strategy. Drive yourself, have a ride, or set a time you’ll leave gatherings to prevent burnout.

Acknowledge Your Feelings

• Name your feelings. “I feel sad/lonely/overwhelmed right now” — labeling emotions can reduce their intensity.
• Honor grief and mixed emotions. It’s OK if the holidays bring up sadness — make space for it with kindness.
• Take short “reset” breaks. Step outside, stretch, or splash cool water on your face when you feel overwhelmed.
• Complete your stress cycle with physical movement, laughter, social connection, or creative expression. 
• Focus on what you can control and make choices that support your well-being.

Take Care of You

• Remember to breathe. Restorative breathing can help you move from “reacting” to feeling calmer and more capable.
• Eat healthfully and mindfully.
• Schedule some quiet, uninterrupted time in each day. Even if it’s just a few minutes.
• Have a mantra. (“I did my best today.”)

Practice Gratitude

• Journal to clear your mind.
• Treat yourself to something that restores your well-being.
• Limit alcohol and substances. They can temporarily numb stress but often make mood and sleep worse.
• Prioritize sleep. Protect your bedtime like a doctor’s appointment — everything feels harder when you’re exhausted.
• Use grounding skills. Develop an awareness of your feet (or other part of your body) in contact with the ground (or a chair). This quickly settles your nervous system and provides a shortcut to a sense of safety.

It’s OK to Ask for Help

• Ask for help. Let trusted people know what you need — practical help, company, or simply someone to listen.
• If you have a Team Wellbeing Advocate on your unit, let them know you’re feeling “crispy orange” or very stressed and let them help you with coping strategies. A sympathetic manager might be able to help, too.
• Reach out to our Faculty Employee Assistance Program (FEAP) for confidential one-on-one counseling.

We wish you a safe, healthy, and happy holiday season!