How to Actually Enjoy Christmas (Without the Stress Spiral)
It’s meant to be “the most wonderful time of the year.”
So why does it feel like you’re one burnt mince pie away from a complete meltdown?
Last week, I found myself standing in the middle of M&S on a Saturday afternoon, surrounded by panic-buying Christmas shoppers, feeling my chest tighten and my patience evaporate.
Over wrapping paper.
This is ridiculous, I thought. It’s just Christmas. Why am I so stressed?
But here’s the thing: I’m not alone. Research shows that a third of women feel more stressed in December than any other month of the year.
The endless to-do lists. The family tensions. The financial pressure. The social obligations. The sugar-fuelled children bouncing off the walls. The expectation that everything should be perfect. Not to mention that damn elf….
It’s exhausting.
And if you’re in perimenopause? The stress hits even harder because your stress tolerance is already compromised by fluctuating hormones.
Why Christmas Stress Actually Matters
I know what you’re thinking: “It’s just a few weeks. I can cope.”
And maybe you can. But the drip-drip-drip of everyday stress - even “normal” Christmas stress - has real consequences:
Long-term health impacts:
Increased risk of heart disease
Higher risk of type 2 diabetes
Worse mental health (anxiety, depression)
Digestive problems (IBS, reflux)
Weakened immune system (hello, Christmas cold)
Accelerated cognitive decline
Immediate impacts you’re probably already feeling:
Weight gain (especially around your middle)
Terrible sleep
Constant sugar cravings
Snapping at people you love
Zero energy
Brain fog
Here’s why stress makes weight management so difficult: your body hasn’t evolved much since caveman times. When stressed, cortisol tells your body to store energy as fat, specifically around your middle, where it’s most easily accessed to run away from danger.
Except you’re not running from a sabre-toothed tiger. You’re standing in John Lewis trying to find a gift for your mother-in-law and a Secret Santa present for Helen at work.
Your body doesn’t know the difference.
The Signs You’re More Stressed Than You Think
Before we get to solutions, let’s be honest about how stress is actually showing up:
You’re constantly exhausted but can’t sleep properly
You’re eating standing up at the kitchen counter because there’s no time to sit
You’ve snapped at your partner/kids over something trivial
You’re craving sugar and carbs constantly
You’re drinking more wine than usual “just to relax”
Your digestion is a mess (bloating, constipation, or both)
You’re getting frequent headaches
You feel tearful or overwhelmed over nothing
Sound familiar?
You’re not failing. You’re just human. And Christmas is genuinely overwhelming.
What Actually Helps (6 Evidence-Based Strategies)
I’m not going to tell you to “just relax” or “practice self-care” without explaining how. Here are six strategies that actually work:
1. The 10-Minute Mind Reset
I resisted meditation for years. It felt too “woo-woo” and I was convinced I was “bad at it.”
But the evidence is overwhelming: just 10 minutes of daily meditation genuinely reduces cortisol levels and helps regulate your nervous system.
How to do it:
Find a quiet spot where you won’t be disturbed
Sit comfortably with your back supported
Close your eyes
Focus on your breath
When thoughts pop up (they will!), don’t fight them - just notice them and return to your breath
Set a timer for 10 minutes
Don’t like silence? Use a guided meditation app (Calm, Headspace, Insight Timer all have free options).
Can’t find 10 minutes? Start with 5. Or even 3. Something is better than nothing.
I do this first thing in the morning before anyone else is awake. It’s become my non-negotiable.
2. Eat Regularly (Yes, Even During Christmas Chaos)
When your routine goes out the window, eating becomes erratic. You skip breakfast, grab a mince pie at 11am, eat lunch at 3pm, then overeat at dinner because you’re starving.
The problem: Irregular eating causes blood sugar crashes, which trigger cortisol release. You’re literally creating more stress hormones by not eating properly.
The solution:
Three meals a day minimum
Optional snacks if genuinely hungry
Every meal needs protein + vegetables + healthy fat
Don’t “save calories” for the big Christmas dinner - this backfires spectacularly
Quick stress-busting meals:
Scrambled eggs with vegetables and toast
Greek yoghurt with berries and nuts
Chicken salad with avocado
Soup with protein (lentils, chicken)
Leftovers (batch cook when you can!)
Your blood sugar stability directly affects your stress levels. This isn’t optional.
3. Rethink Alcohol and Caffeine
I know. This is the worst timing to suggest cutting back on wine and coffee.
But hear me out.
Caffeine: Stimulates your adrenal glands to release stress hormones. If you’re already stressed, caffeine is like pouring petrol on a fire.
You don’t have to quit completely, but:
Limit to 1-2 cups daily
None after 2pm (it affects sleep even if you don’t notice)
Switch to herbal tea in the afternoon
Alcohol: Yes, it relaxes you initially (by promoting GABA, your calming neurotransmitter). But then:
It’s rapidly metabolized to sugar
Blood sugar crashes overnight
You wake at 2-3am, anxious and unable to sleep
Next day you’re exhausted and irritable
You reach for more wine to “relax”
The cycle makes stress worse, not better.
I’m not saying don’t drink at Christmas. Just be strategic:
Alternate with water
Eat before drinking
Set a limit before you start
Maybe skip the weeknight wine if you’re already struggling
4. Protect Your Sleep (Even More Important Than Usual)
When you’re stressed, sleep is usually the first thing to suffer. And poor sleep makes stress worse. Vicious cycle.
Create a wind-down routine:
Stop eating 2-3 hours before bed
Warm bath with Epsom salts (magnesium absorbs through skin)
Gentle stretching or restorative yoga
Reading (physical book, not phone)
Journaling - brain dump your worries onto paper
Digital detox: No phones, TV, laptops, or tablets for at least 1 hour before bed. The blue light disrupts melatonin production.
Put your phone in another room. Charge it there overnight. Use an actual alarm clock.
Bedtime snack (optional): If you tend to wake at 2-3am, try a small protein + fat snack before bed:
Oatcake with almond butter
Small handful of nuts
Banana with nut butter
This prevents blood sugar crashes overnight.
Aim for 7-9 hours. Non-negotiable. Sleep is your foundation.
5. Eat Magnesium-Rich Foods
Magnesium is often called “nature’s tranquilizer” because it relaxes your nervous system and muscles.
Most of us are deficient, especially when stressed (because stress depletes magnesium, creating a vicious cycle).
Magnesium-rich foods to eat daily:
Leafy greens (spinach, kale)
Avocados
Dark chocolate (70%+ cocoa)
Nuts (especially almonds and cashews)
Seeds (pumpkin, sunflower, sesame)
Legumes (chickpeas, black beans)
Whole grains
Consider supplementing: Magnesium glycinate, 200-400mg before bed. It helps with sleep, stress, muscle tension, and anxiety.
Check with your GP if you’re on medication.
6. Get to the Root Cause
This is the big one.
All the strategies above will help manage symptoms. But what’s actually causing your stress?
Common culprits:
Saying yes to everything (because you don’t want to disappoint people)
Perfectionism (everything must be just so)
Financial pressure (overspending to make everyone happy)
Family dynamics (old tensions resurface)
Comparison (everyone else’s Christmas looks perfect on Instagram)
Lack of boundaries (you’re doing everything for everyone)
Questions to ask yourself:
What could I say no to?
What could I simplify?
What actually matters vs. what I think I “should” do?
Who could I ask for help?
What traditions could we skip this year?
What would make me happy, not just everyone else?
Permission to:
Buy mince pies instead of making them
Skip events you don’t want to attend
Set a realistic budget and stick to it
Serve a simple Christmas dinner
Say “we’re keeping it small this year”
Prioritise your own wellbeing
Your family would rather have a calm, present you than a stressed, exhausted you who’s done everything “perfectly.”
What I’m Doing This Year
Full transparency: I’m implementing all of this.
My non-negotiables:
10-minute meditation every morning
No caffeine after 1pm
Minimal alcohol (1-2 drinks maximum at parties, none during the week)
In bed by 10pm
Daily walk, even if it’s just 15 minutes
Saying no to at least 3 things I would normally say yes to
What I’m letting go:
Homemade everything (shop-bought is fine!)
Seeing absolutely everyone (we’ll catch up in January)
Elaborate decorations (simple is beautiful)
Guilt about any of the above
I’m prioritizing feeling good over looking perfect.
The Bottom Line
Christmas stress isn’t inevitable.
But managing it requires making choices that might feel uncomfortable:
Saying no
Simplifying
Prioritising your own needs
Letting go of perfection
The strategies above aren’t optional “nice-to-haves.” They’re essential for getting through December without completely depleting yourself.
You deserve to actually enjoy Christmas.
Not just survive it.
Need Support?
If stress, overwhelm, or just general busyness is getting in the way of feeling good in your body - and you’re tired of just “coping” - I can help.
As a Registered Nutritional Therapist, I work with women to:
Identify the root causes of stress and how it’s affecting your health
Create sustainable strategies for managing stress long-term
Address the physical symptoms (weight gain, poor sleep, digestive issues)
Build resilience so everyday stress doesn’t knock you sideways
Book a free 20-minute discovery call: catherinescottnutrition.co.uk
No pressure, just a conversation about whether personalized support could help you feel better.
Wishing you a calmer, more peaceful Christmas.
Catherine x
What’s your biggest source of Christmas stress? I’d love to hear from you.