6 Science-Backed Ways to Beat Holiday Stress

Heading into the holidays is usually a whirlwind of activity. Between cooking, cleaning, shopping, and getting ready for guests, the demands of the holiday season can leave you feeling stressed out.

And sometimes, finding the time to follow common advice for managing stress– like carving out an hour for meditation or getting more shuteye– during the holiday season can feel impossible.

Before the most wonderful time of the year kicks into high gear, try these six surprising, science-backed tips to help keep your mood positive and your stress levels low. 

While a sink full of dishes might not be the first image that comes to mind when thinking of how to unwind, you may be surprised to learn washing them can help you decompress. It turns out that washing dishes can promote a positive state of mindfulness, serving as a form of meditation and helping you stay present in the moment.

According to a study published in the scientific journal Mindfulness, focusing on the smell of the soap, the warmth of the water, and the feel of the dishes can help decrease nervousness by 27% and increase mental inspiration by 25%. It’s like a bubble bath for your hands and your mind.¹

So at your next holiday meal, why not take care of the dishes? It could do wonders to help relieve your stress, and your host is sure to be grateful.

Coloring isn’t just for kids anymore. If you’re feeling stressed, try joining the kids for a coloring session or picking up an adult coloring book. 

An Australian study found that coloring has noticeable physical effects, affecting heart rate and brain waves in a positive way thanks to the repetition, patterns, and detail; they help you to switch off what’s going on around you and focus on the moment. Coloring may also help replace your negative thoughts with positive images, since the part of your brain related to anxiety-related imagery is the same part you need to use to focus on what you’re coloring.²

A 2022 study found that coloring can also have a positive impact on anxiety and depression, noting that it helped to improve mood and reduce anxiety.³  

Look no further than your favorite local book seller to find your favorite new way to relax. Opt for a coloring book that helps you tap into your hobbies, interests, and artistic talents, and keep in mind they make excellent gifts for your stressed-out family and friends, too. Just don’t forget your coloring pencils (or markers) and a sharpener. 

The best part: It’s an activity you can do with the whole family to keep the little (or big) ones focused and calm, too. And don’t be afraid to color outside the lines!

Because the bacteria in your gut can influence your mood, balancing your gut microbiome with a daily probiotic supplement like Daily Balance Probiotic-8 can go a long way toward easing stress and supporting a more positive mood. 

A French study found that people given probiotic supplements for a month felt less angry and depressed and were able to solve problems better.⁴ Another study in Ireland found that mice given probiotics were more relaxed when going through a stressful maze, and they had lower levels of the stress hormone cortisol than mice who did not receive probiotics.⁵

Numerous other studies have detailed the power of probiotics for relieving stress and anxiety.⁶ 

Since gut bacteria produce half our dopamine and 90% of the serotonin, two neurotransmitters that have a profound impact on mood, taking probiotic or synbiotic (a combination of prebiotics and probiotics) supplements with a variety of bacteria strains may help to modify our bacterial makeup to have more beneficial, mood-boosting (and health-promoting) bacteria. Think of it as a daily defense against bad bacteria and bad moods.

A scheduled mid-day break to drink tea and snack? The British have had that right for some time. 

Studies have shown that drinking black tea four times a day for six weeks can reduce cortisol levels by up to 47%, and L-Theanine, a substance found in green tea leaves, may also help change brain wave activity to help you become more relaxed.^7,8

Herbal teas like chamomile have also been long-used to promote a feeling of calm. 

So while you might not have time to prepare perfectly tiny tea sandwiches and scones, if you want to be stress-free, try sipping tea.

If the holidays have you feeling stressed, maybe it’s time to take a break and unwind with your pets or watch some funny cat videos online.

It’s been proven that pets are good for our mental and physical health, especially when it comes to stress, because human-animal interactions activate oxytocin– the love hormone– in our bodies. So if you’ve got a pet of your own, cuddle up with your furry companion and let the love flow and the stress go.⁹

Research shows that looking at cute images helps promote positive feelings and even results in improved performance in tasks afterward. Laughing at those silly felines can also cut cortisol levels by nearly half and activate the part of the brain that makes you feel calmer and more relaxed.¹⁰

Omega-3 fatty acids are well-established for their role in supporting overall well-being, from promoting cardiovascular health to helping ease joint discomfort.¹¹

One recent study found that adults who supplemented with omega-3s for four months experienced greater resilience to stress, including lower levels of cortisol and inflammation during stress.¹²

Research also suggests marine-derived omega-3s (like fish oil or algae-based alternatives) may be beneficial for helping to improve low mood, anxiety, and cognitive function.¹³

Try adding an ultra-purified fish oil supplement like Super EPA DHA Fish Oil to your routine, or opt for adding more omega-3 rich foods to your diet like salmon, mackerel, walnuts, and flaxseeds.

If the holiday rush has you feeling frazzled, don’t be afraid to take a break from your usual routine and try one of these science-backed ways to beat holiday stress this year. You just might discover your favorite new way to stay present and stress-free through the holiday season and into the new year.

Published 2015; Edited by Ashley Collier, last updated November 18, 2025.