Finding Your Version of Joy: Navigating Holiday Stress at Work and at Home

By: Lana Loken, Senior Education & Policy Specialist

‘Tis the season to be jolly—or so the music in every store reminds us. The holidays are often portrayed as joyful and bright, but for many people, the season brings more stress than cheer. A 2023 American Psychological Association study found that 89% of adults feel stressed during the holidays, and 41% report higher-than-usual stress levels. Add workplace pressures to an already demanding time of year, and it’s no wonder so many people feel overwhelmed.

Between year-end reports, inventory, fundraising deadlines, and personal commitments like family gatherings, school concerts, and holiday parties, the season can leave even the most prepared person feeling stretched thin. Common stressors include juggling personal and professional demands, loneliness, grief, financial pressure, and worsening symptoms of existing mental health conditions.

The good news: with awareness and intentional support—both in the workplace and in our own routines—we can make this season more manageable.

How Workplaces Can Support Employees During the Holiday Season

• Check in with each other
  Year-end busyness can make us rush from task to task without noticing how others are doing. A simple check-in with coworkers or supervisees can prevent burnout from building quietly under the surface.
• Recognize that the season isn’t joyful for everyone
  People may be struggling with loss, financial strain, distance from loved ones, or simply not celebrating the holiday. Acknowledging different experiences helps create a more inclusive, compassionate work environment.
• Offer financial planning resources
  Holiday spending often increases financial anxiety. If your organization provides financial wellness tools or workshops, highlight them now. Even basic budgeting guidance can offer reassurance.
• Limit “required” holiday events
  Office celebrations can be fun, but they can also add stress or time pressure for some employees. Keeping events optional gives individuals more control over how they spend their time and supports those who may find social gatherings draining.
• Encourage the use of PTO
  Many employees avoid taking time off due to workload or guilt. Yet stepping away helps prevent burnout and increases productivity. Support your staff in using their PTO, especially during a season full of personal obligations.
• Remind employees of mental health benefits
  For some, holiday stress requires professional support. A reminder about available mental health resources—such as EAP services or therapy coverage—can help employees access the care they need.
• Celebrate your employees
  Recognition doesn’t have to come from large events. A thoughtful acknowledgment during a meeting or a simple thank-you note can significantly boost morale and remind people that their efforts are valued.

What You Can Do Personally to Reduce Holiday Stress

• Set boundaries
  Holiday obligations can pile up quickly. It’s okay to say no. Prioritize the gatherings and commitments that truly matter to you and allow yourself the space to rest.
• Maintain healthy habits
  Holiday schedules often disrupt routines. While some flexibility is natural, maintaining core habits—regular sleep, movement, and balanced eating—helps stabilize stress and energy levels.
• Acknowledge your emotions
  Your feelings during the holidays may not match the enthusiasm around you. Whether you’re grieving, exhausted, or simply not in the holiday spirit, your emotions are valid. Recognizing them is essential to understanding your limits and knowing when to seek support.
• Plan for peace
  If your calendar looks overwhelming, intentionally block out downtime. Even brief moments of calm—a walk, quiet reading time, or a break from social demands—can replenish your emotional energy.
• Stay connected
  Even in busy gatherings, it’s possible to feel isolated. If you’re overwhelmed or grieving, connection with someone you trust can help. Reach out by phone or video if you can’t be with loved ones; if you are with family, carve out a few moments of meaningful conversation.

Embracing Your Own Version of Joy

The holiday season brings a mix of joy, excitement, grief, loneliness, and everything in between. Whatever you’re feeling, your emotions are real and valid. By supporting one another at work and caring for ourselves at home, we can move through the season with more balance, compassion, and authenticity.

This year, give yourself permission to seek—and define—your own version of joy.

Sources:

American Psychological Association

International Critical Incident Stress Foundation

Society for Human Resource Management