Stress during the holidays? A hormone therapist explains how to find relaxation

The combination of social commitments, sensory overload, and often less healthy eating habits can feel overwhelming. It’s hardly surprising, as the holidays bring plenty to contend with. These factors are common triggers:

• Your sleep routine gets disrupted. During the festive season, your usual sleep schedule often goes out the window. You may stay up later, drink more alcohol, and indulge in heavier meals. On top of that, stress and overthinking can make it harder to drift off. Unfortunately, poor sleep creates a vicious cycle: it leaves you feeling irritable, drains your energy, and reduces your ability to cope with stress.
• You feel pressure to make everything perfect. Whether it’s planning Christmas dinner, finding the ideal gifts, or reuniting with family, the pressure to get everything just right can be a major source of stress.
• You’re exposed to a lot of stimuli. Being surrounded by large groups of people, constantly being "on," and navigating numerous social interactions can lead to overstimulation. This can make the holidays particularly challenging if you’re already sensitive to busy environments.

As a hormone therapist, I focus on how nutrition, exercise, sleep, and stress management can support your health during menopause. In short, how does your lifestyle impact your menopause symptoms?

I believe the role of stress is often underestimated. We spend so much of our time in "doing mode" and rarely allow ourselves moments of rest. This leads to elevated cortisol levels in the body, which can disrupt your hormonal balance. And yes, during menopause, this can result in a variety of (sometimes unexpected) symptoms.

Read more: How stress affects your menopause

So, how can you minimise tension and stress during the festive season? Balance is key. It’s not about striving for perfection but about making choices that help you maintain your energy and well-being. These practical tips can help:

• Take a moment to breathe. Deep breathing can help calm your nervous system. Try the 4-7-8 breathing technique: inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Repeat this for a few minutes, several times a day.
• Create an evening ritual. Even if your evenings look different during the holidays, you can still create a smooth transition to bedtime. For instance, when you return home (or after your guests leave), have a cup of herbal tea and spend some time reading a book or magazine. Dim the lights and light a few candles; this encourages your body to produce melatonin, which is essential for a good night’s sleep. An evening walk can also help you digest your food and unwind after a busy evening.
• Avoid alcohol and sugar. Especially right before bedtime, as both can negatively impact your sleep. If you’re feeling peckish before bed, opt for something light and nutritious, like a small bowl of yoghurt or a handful of nuts. If you do decide to enjoy a festive treat or a glass of wine, that’s perfectly fine too. Savour it and simply return to your healthy habits the next day.
• Delegate tasks. Don’t hesitate to let go and delegate. Ask family members or friends to lend a hand. For example, they could help with the shopping, bring a dish, or assist with the washing up. When everyone pitches in, the workload is shared, making things much easier for you.
• Consider a magnesium supplement. Magnesium can help relax your body and improve your sleep. It soothes your muscles, regulates the stress hormone cortisol, and plays a role in melatonin production.

The holidays can feel like a marathon, which is why it’s so important to carve out time for yourself. No matter how packed your schedule is, try to find a moment each day to recharge. Even a few minutes of breathing exercises can make a difference.

But remember, everything doesn’t have to be perfect. The holidays are meant to be enjoyed, not to leave you feeling drained or overly critical of yourself. It’s about the time spent together. And often, the most beautiful moments are the ones that don’t go exactly as planned.

Wishing you a wonderful, and above all, relaxing holiday season!