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Holiday stress

12 Tips to Reduce Stress During the Holidays

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The holiday season is often portrayed as joyful and restorative. However, for many adults, it brings more pressure than peace. In fact, according to a recent survey, nearly 70% of Americans report elevated stress during this time. As a result, emotional strain, disrupted sleep, and tense schedules can quickly overshadow meaningful moments. Fortunately, understanding why stress spikes during the holidays creates an opportunity to support both balance and well-being.*

Stressed woman, at home for Christmas, sitting on sofa in front of Christmas tree.

Holiday demands can overwhelm even the calmest routines, making stress management essential for emotional balance.

How Stress Affects the Body

When stress becomes chronic, it activates the body’s fight-or-flight system far more often than intended. Consequently, cortisol remains elevated, which can influence sleep, digestion, and emotional balance. Prolonged stress may reduce magnesium levels through increased urinary loss, creating a cycle of heightened tension. Because of this, supporting the body with consistent stress-relief habits becomes essential for long-term well-being. Below are 12 science-backed strategies to help you move through the season with more calm, clarity, and resilience.*

1. Prioritize Consistent Sleep

Sleep is one of the strongest regulators of the stress response. Inadequate sleep can elevate cortisol and disrupt the balance of calming neurotransmitters like GABA.
Aim for a consistent bedtime and limit bright light exposure in the evening to support natural melatonin rhythms.

2. Support Your Nervous System With Magnesium

Magnesium helps regulate neural excitability and supports the pathways involved in stress adaptation. Low magnesium levels are associated with heightened stress reactivity. Research suggests that magnesium L-threonate (Magtein®) – a scientifically studied form – may help support calm, cognitive clarity, and overall stress resilience by increasing magnesium levels in brain tissue.*

Woman holding supplements that support calm and cognitive balance during stressful seasons.

Nutritional support, including magnesium, can help maintain balance during busy holiday months.

3. Use Breathwork to Reduce Acute Stress

Slow, diaphragmatic breathing activates the parasympathetic (“rest-and-digest”) system. Studies show that paced breathing around 5-6 breaths per minute can lower perceived stress and support emotional balance.

4. Maintain Balanced Blood Sugar

Large swings in glucose can increase irritability, fatigue, and stress sensitivity. Eating balanced meals – containing protein, fiber, and healthy fats – helps stabilize energy and mood throughout the day.

5. Move Daily (Even Briefly)

Physical activity increases endorphins and supports neurotransmitter balance. Even 10-20 minutes of brisk walking or resistance training can ease muscle tension and promote calm.

6. Set Boundaries Around Obligations

Holiday commitments can escalate quickly. Politely limiting overextended schedules supports emotional clarity and prevents burnout. Consider setting a maximum number of weekly events or creating designated downtime windows.

7. Lean on Omega-3 and Antioxidant-Rich Foods

Omega-3 fatty acids help support inflammatory balance and cellular resilience. Similarly, vitamin C – rich foods (like citrus, bell peppers, berries) support antioxidant capacity, which may help buffer the effects of chronic stress.*

8. Keep Hydration Steady

Dehydration increases cortisol levels and can impair cognitive performance. Drinking water throughout the day supports energy, mood, and metabolic stability.⁶

9. Practice “Micro-Recovery Moments”

Short stress-relief breaks – such as stretching for 60 seconds, walking outside for two minutes, or closing your eyes for five slow breaths – help reset the nervous system and reduce accumulated tension.

10. Incorporate Mindfulness or Meditation

Mindfulness practices can reduce rumination and support emotional balance by enhancing prefrontal cortex activity. Apps, guided meditations, or simple present-moment awareness are effective tools during busy periods.

Woman practicing mindfulness to support emotional resilience during the holiday season.
Mindfulness and intentional habits help strengthen resilience and promote a calmer holiday experience.

11. Support Cognitive Calm With Research-Backed Nutrients

Magnesium L-threonate has been studied for its ability to elevate brain magnesium levels, which support cognitive processes involved in mood, focus, and stress adaptation.*
Some individuals find that consistent daily intake helps maintain calm neural activity during high-pressure seasons.*

12. Create a Personalized Holiday Routine

Choosing one to three stress-reduction habits and practicing them daily can create meaningful improvement. Whether it’s an evening wind-down routine, morning stretching, intentional meal planning, or consistent supplementation, structure supports emotional stability across the season.

Summary: A More Balanced Holiday Season

Stress may be common during the holidays, yet it does not have to overshadow your well-being. With intentional habits, mindful planning, and targeted nutritional support, it becomes easier to maintain emotional balance. Ultimately, by incorporating small, consistent practices – including adequate magnesium intake – you can move through the season with greater calm, clarity, and resilience.*

References

  1. American Psychological Association. Stress in America 2024 Report. Washington, DC: APA; 2024.
  2. Meerlo P, Sgoifo A, Suchecki D. Chronic sleep restriction and stress: A review. Sleep Med Rev. 2008;12(5):357-371.
  3. Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on stress and mood: A systematic review. Nutrients. 2017;9(5):429.
  4. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review. Front Hum Neurosci. 2018;12:353.
  5. Grosso G, Pajak A, Marventano S, et al. Role of omega-3 fatty acids in the treatment of depressive disorders. Int J Mol Sci. 2014;15(12):21905-21928.
  6. Pross N, Demazières A, Girard N, et al. Influence of progressive fluid restriction on mood and physiological markers. Br J Nutr. 2013;109(2):313–321.
  7. Creswell JD. Mindfulness interventions. Annu Rev Psychol. 2017;68:491–516.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

How Magtein® Helps You Manage Holiday Stress

 612 406 Riley Forbes
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The Holiday Paradox: Joy and Overload

The holiday season brings together celebration, connection, and reflection – but it can also introduce stress. Between travel, social obligations, disrupted routines, and irregular sleep, it’s easy for the body and mind to feel overstimulated. Heightened stress levels can affect mood, focus, and even sleep quality.

During these periods, supporting the brain’s stress-regulating systems becomes essential. Magnesium plays a key role in this process, helping maintain calm neural activity and balanced mood under pressure. Magtein (magnesium L-threonate), a specialized form of magnesium that targets brain health, offers a science-backed way to promote relaxation and mental clarity through the holidays.*

Holiday gatherings bring joy and connection, but Magtein helps support calm focus when stress builds.

Magnesium and the Stress Response

When stress levels rise, the body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol and adrenaline to help you adapt. While this system is protective in the short term, chronic or repeated stress can deplete magnesium stores, making it harder to regulate mood and energy.

Magnesium supports the body’s ability to “reset” after stress by:

  • Regulating the HPA Axis: Magnesium helps modulate the stress response, balancing cortisol output and promoting recovery after acute stress.*
  • Supporting GABA Pathways: By enhancing GABA (gamma-aminobutyric acid) activity – the brain’s main calming neurotransmitter – magnesium reduces neural excitability and promotes relaxation.*
  • Reducing Excitatory Overload: It acts as a natural calcium blocker, preventing overstimulation of NMDA receptors and supporting mental balance during demanding periods.*

However, not all magnesium forms effectively reach the brain. That’s where Magtein stands apart.

Magtein: Supporting Calm and Clarity

Magtein (magnesium L-threonate) is a patented compound developed by MIT researchers to elevate magnesium concentrations in the brain. Unlike other magnesium salts that primarily act in the digestive tract, Magtein crosses the blood–brain barrier, where it supports neuronal stability and communication.*

Research published in Sleep Medicine X (2024) and the Journal of the American College of Nutrition (2022) shows that magnesium L-threonate can help:

  • Support relaxation before bed and improve sleep quality*
  • Promote calm focus during the day by balancing excitatory and inhibitory neurotransmitters*
  • Enhance resilience and mood balance during stressful situations*

By maintaining optimal brain magnesium, Magtein supports mental clarity and composure – two qualities that are invaluable when life becomes fast-paced or emotionally demanding.

Magtein helps maintain relaxation and balance, promoting calm clarity even during the busiest holiday season.

How Stress Impacts the Brain and Sleep

Prolonged stress affects multiple pathways in the brain, especially those responsible for energy metabolism, focus, and rest. Elevated cortisol levels can interfere with deep sleep and REM cycles, which are essential for emotional regulation.

Magnesium contributes to balanced circadian rhythm function and helps transition the nervous system from “fight-or-flight” to “rest-and-digest.” This is particularly important during the holidays, when disrupted schedules or late-night events can interfere with normal recovery patterns.*

Practical Tips: Using Magtein for Holiday Resilience

To get the most from Magtein during busy or stressful periods, consistency and timing matter.

Taking Magtein before bed supports relaxation and restorative sleep for better mood and energy balance.

Calm Energy for a Joyful Season

While the holidays can test emotional resilience, they also offer an opportunity to strengthen it. Supporting your nervous system with brain-focused nutrients like Magtein helps sustain calm, focus, and clear thinking – even when schedules are demanding.

By combining Magtein with consistent routines, mindful relaxation, and nourishing foods, you can stay grounded and enjoy the season with presence and vitality.*

Summary: Balance Over Burnout

Holiday stress doesn’t have to mean exhaustion or overwhelm. Magtein offers targeted support for the brain’s stress-response system, promoting calm energy, focus, and restorative sleep when you need it most.* 

By nourishing your brain magnesium levels and maintaining balance through mindful daily practices, you can transform seasonal stress into sustained energy and calm resilience – carrying that clarity well beyond the holidays.*

References

  1. Hausenblas H, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. “Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial.” Sleep Medicine: X. August 17, 2024
  2. Hewlings SJ, Kalman DS. “A Randomized, Double-Blind, Placebo-Controlled, Comparator Trial Evaluating Magtein Magnesium Supplement on Quality of Life as Related to Levels of Stress, Anxiety, Fear and Other Indicators.” EC Nutrition 17.3 (2022): 07-14.
  3. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177.
  4. National Institutes of Health. Magnesium – Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 2025.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.