How can young adults manage stress during the holidays?

Young adults can manage stress by prioritizing self-care, setting boundaries, practicing mindfulness, and budgeting their time and money wisely.

What are some tips for managing holiday stress on a budget?

Plan a budget, opt for affordable gifts, and explore free activities like hiking or volunteering. Homemade gifts can be just as meaningful.

How do I balance school or work during the holidays?

Break tasks into small steps, plan your schedule ahead of time, and reward yourself after completing goals.

What are the best mindfulness techniques for young adults?

Try guided meditation apps like Calm, journaling, deep breathing exercises, or light yoga for stress relief.

How can I deal with family stress during the holidays?

Set clear boundaries, take breaks when needed, and communicate calmly about your needs.

Holiday Stress-Management Tips for Young Adults

December 7, 2023
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Clinically Reviewed by Stephanie Behrens

The holiday season can be overwhelming for young adults balancing school, work, friendships, and family expectations. This guide shares tailored strategies to help young people navigate seasonal stress and enjoy a more peaceful, fulfilling holiday.

Why the Holidays Can Be Stressful for Young Adults

Holiday stress among young adults often stems from unique life situations, such as:

Academic Deadlines: Managing final exams, projects, or grades before the holidays.
Social Pressures: Reconnecting with friends, attending events, and dealing with FOMO (fear of missing out).
Financial Worries: Limited budgets for gifts, travel, and holiday activities.
Family Dynamics: Navigating complex relationships with parents or relatives.

Stress Relief Strategies for Students and Young Professionals

1. Manage Your Time Effectively

Use planners or apps like Todoist or Google Calendar to balance commitments.
Prioritize tasks with a focus on manageable goals.
Schedule downtime to recharge mentally and emotionally.

2. Budget Smartly for the Holidays

Set a realistic spending limit for gifts, travel, and activities.
Opt for homemade or meaningful gifts instead of overspending.
Explore free or low-cost activities like movie marathons, hiking, or volunteering.

3. Practice Mindfulness and Relaxation Techniques

Use meditation apps like Calm or Headspace to reduce anxiety.
Try deep breathing exercises before social events or exams.
Journal daily to reflect on gratitude and process stress.

4. Set Boundaries for Social and Family Interactions

Politely decline invitations to events that feel overwhelming.
Be open with friends and family about your need for personal time or space.
Plan “safe zones” or short breaks during family gatherings if conflicts arise.

5. Prioritize Self-Care

Make sleep a priority—aim for 7-8 hours a night.
Eat nourishing meals and exercise regularly to boost mood and energy.
Engage in hobbies that bring joy, like painting, reading, or listening to music.

Navigating Holiday Social Pressures

The holidays can bring social challenges like FOMO, comparisons, or reconnecting with old friends.

Here’s how to manage:

Social Media Detox: Take breaks to avoid comparing yourself to others’ highlight reels.
Choose Your Events Wisely: Focus on gatherings that bring joy and connection.
Practice Saying “No”: It’s okay to decline events or interactions that feel stressful.

Balancing Academic and Work Stress

For students and young professionals, the holidays don’t always mean a break.

Here are tips to manage work and school stress:

Plan Ahead: Break tasks into small steps and set deadlines before the holidays.
Communicate Needs: Let professors, employers, or family know when you need time to focus.
Reward Yourself: After completing a task, treat yourself to something you enjoy.

Fun and Healthy Holiday Activities for Young Adults

Host a movie or game night with friends.
Volunteer for a local charity or community event.
Take a solo day trip to recharge and explore nature.
Organize a low-stress gift exchange with close friends.

Tip: Focus on creating meaningful memories rather than perfection.

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Clinically Reviewed by the Clinical Director & Clinical Outreach

Stephanie Behrens is a Licensed Marriage and Family Therapist and Licensed Professional Clinical Counselor, who earned her Masters in Clinical Psychology at Pepperdine University. She received her Bachelor’s degree in Psychology from the University of California, Santa Barbara. Stephanie has been working in the treatment industry since 2014 and joined the Anchored Tides Recovery team as Clinical Director and Clinical Supervisor in 2024. She also enjoys working as a therapist and specializes in substance abuse, complex trauma, co-dependency, and anxiety/depressive disorders. Stephanie also has an interest in animal-assisted psychotherapy where she and her dog are certified as an official therapy dog team. When she is not working, she enjoys spending time with family and friends and her Golden Retriever.