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.*
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.*
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.
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
- American Psychological Association. Stress in America 2024 Report. Washington, DC: APA; 2024.
- Meerlo P, Sgoifo A, Suchecki D. Chronic sleep restriction and stress: A review. Sleep Med Rev. 2008;12(5):357-371.
- Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on stress and mood: A systematic review. Nutrients. 2017;9(5):429.
- Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review. Front Hum Neurosci. 2018;12:353.
- 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.
- 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.
- 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.
