6 EI Tips To Get You Through The Holiday Stress

Tis the Season... to Not Be Stressed!

The holiday season is often seen as a time to get together and experience cheer and joy. But for many, it’s also a season filled with hidden challenges. According to the American Psychological Association, people frequently experience heightened stress related to finances, family pressures, and the overall hustle and bustle of the holidays. These emotions can make the holidays feel anything but merry.

Fortunately, you don't have to be swept away by the seasonal stress. By using a few Emotional Intelligence (EI) strategies, you can manage your emotions, protect your mental well-being, and enjoy the holidays with greater peace of mind. Here are some practical ways to navigate holiday stress using some core principles of EI.

1. Look Inward: Practice Self-Awareness
A foundational principle of Emotional Intelligence is self-awareness — understanding your emotions and how they impact your behavior. During the holidays, it’s easy to get swept away by obligations and expectations.

Pro Tip: "Name it to tame it." Take a moment to check in with yourself as soon as you wake up and before any planned activities. Say out loud how you’re feeling. Are you feeling overwhelmed, disappointed, or anxious? Acknowledging your mood helps you identify triggers and approach your day with greater clarity. This simple exercise allows you to be proactive, rather than reactive, in how you manage your emotions.

2. Regulate Your Reactions
When emotions are high, it’s easy to overreact — especially during tense family gatherings or crowded shopping trips. Self-regulation is about maintaining control over your emotional responses.

Pro Tip: Incorporate breathing exercises into your daily routine. One effective method is box breathing: inhale for four seconds, hold for four seconds, and exhale for four seconds. This technique calms your nervous system and helps you stay composed in moments of stress. Pausing before you respond to difficult situations can prevent small conflicts from turning into major ones.

3. Identify Your Core Values
During the holiday season, it’s easy to get caught up in "what’s expected" rather than "what matters most." Taking time to reflect on your core values will help you prioritize where to focus your energy.

Pro Tip: Ask yourself, "What’s most important to me this holiday season?" Is it quality time with loved ones, personal rest, or giving back to the community? Once you’ve identified your values, make intentional choices that align with them. For example, if spending time with family matters more than buying gifts, focus on experiences rather than material items.

4. Set Boundaries and Stick to Them
Boundaries protect your time, energy, and mental well-being. Without them, you’re at risk of burnout and resentment. Setting boundaries doesn’t mean you’re being selfish — it’s actually an act of self-care.

Pro Tip: Be assertive but kind when communicating your needs. If you’re feeling drained or overstimulated, it’s okay to excuse yourself for a mental health break. Here’s an example: “I’ve loved catching up, but I’m feeling a little overwhelmed and need to step away for a bit.” Setting healthy boundaries allows you to show up as your best self.

5. Practice Empathy for Others
The holiday season can be emotionally taxing for everyone. If you're feeling the struggle, chances are, others are too. Family and friends may be navigating financial stress, grief, or personal challenges that aren't always visible. Empathy allows us to understand and support others, even when their behavior is less than ideal.

Pro Tip: During conversations, listen more than you speak. Resist the urge to "fix" others’ problems or jump to conclusions. Empathy is about holding space for others to feel seen and heard. When you’re patient with others, you’re also more likely to receive patience in return.

6. Shift Your Mindset Toward Gratitude
When stress is high, it’s easy to focus on what’s wrong — the long to-do lists, the endless crowds, or the holiday bills. But intentionally shifting your mindset toward gratitude can make all the difference.

Pro Tip: End your day with a "3 Good Things" exercise. Write down three positive things that happened during the day. They don’t have to be big moments; small wins count, too. Gratitude has been shown to improve mental health, reduce anxiety, and foster a greater sense of happiness. Celebrate the wins — big and small — to cultivate a more positive holiday experience.

Wrap-Up: Celebrate with Intention
The holiday season’s stressors will come and go, but how you respond to them is up to you. By focusing on self-awareness, self-regulation, empathy, and gratitude, you’ll not only survive the holiday season but thrive in it. You may even inspire those around you to do the same!

So, cheers to well-being, low stress, and great times! If you know someone facing a tough time this holiday season, share these tips with them — you never know who might need them most. Let’s make this season one of peace and presence, not pressure.