Andy Williams sang about “the most wonderful time of the year,” but stress can cause the holidays to be less than merry for many people.

A 2023 poll from the American Psychological Association found that nearly half of adults in the U.S. describe their stress levels during the holidays as moderate. While stress is common at this time of the year, 43% of respondents said that holiday stress interferes with their ability to enjoy the season.

“The holiday season can be both a happy and stressful time of year in part due to expectations to spend time with family and friends, navigate family conflicts and uphold important traditions,” said Arthur C. Evans Jr., APA’s chief executive officer. “At this hectic time of year, it is important that people take care of their mental health, especially in communities whose members feel disproportionately burdened or excluded from what is traditionally considered the holiday season.”

So what can you do to cope?

• Create a list of what you need to accomplish before the holidays. Make a timeline for completion and check items off when you accomplish your goal. And remember to give yourself some grace. If you don’t get it all done, that’s okay.

• Be realistic. No celebration is perfect.

• Share your time and talents. Volunteer at a local charity or church. Participate in an adopt-a-family program or a giving tree.

• Encourage healthy conversations. It can be hard, especially in a charged environment, not to discuss politics or other hot-button issues. Conversations can spiral or lead to frustration. Try these steps for effective communication:

• Establish ground rules, which include avoiding personal attacks.

• Choose the right moment. It might be more appropriate to have a discussion after dinner, and not while getting ready to carve the holiday turkey.

• Practice active listening. Focus and listen to understand, instead of working on your rebuttal while someone else is speaking.

• Know when to walk away. If a conversation becomes too heated, it’s okay to take a step back.

• Remember that it’s okay to say no. Prioritize what brings you joy and simplify things where you can. You don’t have to attend every holiday party or work function. It’s okay to take time for yourself.

• Pay attention to the basics — sleep, diet and exercise. Don’t let your health take a backseat during the holidays. Aim to get 7-9 hours of sleep each night, eat a healthy diet at least 80% of the time, and get a minimum of 30 minutes of exercise each day.

• Ask for help. Try not to take on too much, which can be easier said than done. If there are too many items on your list, be specific about the type of help you need. If it isn’t available, it’s okay to just take that item off your plate.

• • •

If you’re overwhelmed, share the load. Sandra Dixon, behavioral health integration director at LMH Health, shared some tips for doing this:

• Reach out to a trusted friend or family member

• Lean on your current support systems, such as a faith community or support group

• Use a free app focused on meditation or deep breathing to give yourself time to be still

• Remember there’s an end in sight. The holidays don’t last forever.

In the hustle and bustle of the holiday season, it can be easy to feel overwhelmed, but it’s important to prioritize what really matters. Set realistic expectations, embrace self-care, stay connected and remember, the holidays don’t have to be perfect to be memorable.

— Autumn Bishop is the marketing manager and content strategist at LMH Health, which is a sponsor of the Lawrence Journal-World health section.