How to reduce holiday stress in 2025: Mindful travel, eating and sleep tips

During November, the holiday season begins to take center stage and we start preparing for gatherings with family and friends—a mix of excitement and challenges. While the holidays can be joyous, they can also be stressful with increased travel and potential for losing track of our normal eating and fitness routines. 

Holiday travel safety tips

According to the American Automobile Association (AAA), in November 2024, 79 million Americans planned to travel 50 miles or more away from their homes, with much of this travel taking place during Thanksgiving. With the surge in travelers on the roads this month, it's prudent to be prepared for any situation that may arise during your journey. 

Whether you're delayed due to traffic, encounter an accident or experience a breakdown, having essential items on hand is a sign of being prepared and considerate. You might even be able to assist someone else in need.

Equipping your vehicle with an emergency car kit is a thoughtful step that can provide peace of mind. The American Red Cross recommends an emergency car kit include:

• A first aid kit
• A flashlight with extra batteries
• A tire repair kit with an inflator (portable air compressor)
• Water (1 gallon per person)
• Non-perishable food items
• Jumper cables
• Reflective triangles or road flares

For winter travel, consider adding:

• Socks
• Gloves
• Blankets
• Hand warmers

You can purchase an emergency car kit that includes all of the recommended items, minus the food and water, if you prefer. 

Tips for frequent travelers

For those who travel frequently, maintaining wellness routines can be particularly challenging. Here are some additional tips:

• Stay hydrated: Drink plenty of water throughout your journey to stay hydrated, especially on long flights or car rides
• Pack healthy snacks: Bringing your own healthy snacks can help you avoid relying on less healthy options available during travel
• Stay active: Look for opportunities to be active during your travels, such as taking a walk during layovers or doing some stretching exercises in your hotel room
• Adjust to local time: When traveling across time zones, try to adjust your sleep schedule to the local time as quickly as possible to minimize jet lag
• Plan ahead: Check the weather forecast for your destination and plan your route accordingly
• Stay informed: Keep an eye on traffic updates and road conditions to avoid unexpected delays
• Keep valuables secure: Be mindful of your belongings, especially in crowded areas or tourist hot spots
• Stay connected: Make sure your phone is fully charged and consider packing a portable charger for extra power on the go

How to eat well during the holidays

Upon arriving at your destination, you're likely to be greeted by a variety of delicious foods. Here are two healthy tips to keep in mind:

Be mindful. Savor your meal by taking your time to enjoy the flavors and textures. Pay attention to your hunger cues, eat slowly and stop when you're satisfied. 

Be selective about the foods you choose, and don't feel obligated to try a bit of everything—especially if it’s unhealthy. However, allow yourself to enjoy your favorite dishes without guilt.

As always, remember to stay hydrated.

Be proactive. In the run-up to the main event, keep up with healthy eating on non-holiday days. Maintain good eating habits on the day of the gathering by choosing plenty of colorful produce and lean protein. 

Avoid arriving at the holiday meal famished. Consider exercising before the celebration to help manage your appetite and energy levels. 

If you're attending a gathering, bring a healthy dish to share. If you're hosting, think about modifying traditional recipes to include lighter ingredients.

Manage stress

The holiday season can be a stressful time for many, with packed schedules, high expectations and sometimes tense family and friend interactions. That’s why it's essential to be vigilant about managing stress in advance.

Four stress management techniques

1. Mindfulness and meditation. Regular mindfulness practice can help reduce stress and improve your overall sense of well-being. Even a few minutes a day can make a significant difference.
2. Physical activity. Regular exercise is a powerful stress reliever. Whether it's a brisk walk, a yoga session or a more intense workout, find an activity you enjoy and incorporate it into your daily routine. Aiming to work out three to five times per week is a flexible goal that can help you de-stress and maintain your overall physical and mental health.
3. Time management. Prioritize your tasks and break them down into manageable chunks. Focus on what's truly important and don't be afraid to say no to commitments that feel overwhelming.
4. Connect with loved ones. Focus on the pleasure of being with loved ones. The holiday season is a great opportunity to strengthen bonds with family and friends. Make time for meaningful connections, whether it's a phone call, visit or shared activity. And always remember, be present in the moment by giving them your undivided attention.

Achieving quality sleep during the holidays

Quality sleep is crucial for both physical and mental health, yet it can be challenging to maintain during the holiday season. Here are four strategies to help you achieve restful sleep:

1. Stick to a schedule. Try to maintain your regular sleep schedule as much as possible, even on weekends or during travel. Be flexible, but aim for 7-8 hours of sleep most nights of the week to optimize your well-being.
2. Create a bedtime routine. Develop a calming pre-sleep routine to signal to your body it's time to wind down. This could include reading, a warm bath or relaxation techniques.
3. Optimize your sleep environment. Ensure your sleeping space is dark, quiet and at a comfortable temperature. Consider using earplugs, an eye mask or blackout curtains if necessary.
4. Limit exposure to screens. Smartphones, tablets and computers emit blue light that can interfere with your body's production of melatonin, a hormone that regulates sleep. Try to avoid screens for at least an hour before bedtime.