The holidays are magical, but the season’s demands can sometimes leave you feeling like navigating an obstacle course while juggling a dozen breakable ornaments — particularly if you’re a parent of one or a couple of under-5s.

Between planning, hosting, tantrums, endless gift lists, and trying to make everything memorable for your family, stress can quickly creep into your winter wonderland, turning it into winter worry-land. Before you resign to fate, here’s your survival toolkit for keeping cool when things heat up during the most wonderful — and wild — time of the year.

1. Plan Ahead

Nothing dampens the season’s cheer like last-minute scrambling. Avoid this by preparing before the holiday rush rings your doorbell. If you didn’t know, people who practice proactive planning are said to experience higher life satisfaction because they achieve better outcomes. Taking care of things ahead of time makes the season feel more organized and enjoyable so there’s nothing to stress about.

You can begin by making a list of what needs to be done — shopping, wrapping, meal prep — and break it into manageable tasks. Set deadlines and stick to them, such as “finish gift shopping by mid-December to avoid crowded stores or delayed shipping.”

2. Focus on What Matters Most

You don’t have to do it all. Let go of the pressure to have Pinterest-perfect festivities so you won’t be among the 89% of Americans who report higher stress levels at this hectic time of year.

Instead, reflect on what traditions bring the most joy to your family and focus on those. For instance, if your kids love decorating cookies, make that the highlight of your holiday activities. If they’re less interested in caroling, let it go without guilt. Streamlining your customs creates space for what truly brings joy and meaning.

3. It’s OK to Say No

It’s tempting to say yes to every holiday party, school event or cookie swap. However, overcommitting can turn joy into exhaustion. Saying no doesn’t mean you’re a bad parent, partner or friend — it makes you mindful. This is because when you decline, you’re freeing up precious time for the things that matter most.

Trying to do too much can negatively affect mental health, bringing on the holiday blues in the name of seasonal affective disorder (SAD), which affects 5% of adults in the U.S. Overscheduling, on the other hand, makes you susceptible to stress-related disorders like anxiety and burnout. Allow yourself to skip events that don’t align with your family’s priorities or energy levels.

4. Prioritize Your Sleep

Even when the to-do list feels like it’s never-ending, running on empty will only add to your stress. Make sleep nonnegotiable during the festivities. Aim for the seven to nine hours recommended for healthy adults.

Inadequate sleep impairs your ability to manage stress, weakens your immune system and even impacts your mood. A well-rested parent is a patient and happy parent.

Stick to a consistent bedtime, even during busy days or nights. If your little ones wake at odd hours, try to compensate by taking naps when you can to recharge. Avoid eating very close to bed or drinking insomnia-inducing stimulants like coffee and alcohol. There is a lot you can do instead of watching screens close to shuteye time, such as taking a long bath or completing a DIY project you’d put on hold.

5. Schedule Daily “Me Time”

Even a few minutes of self-care can work wonders. Whether sipping a cup of tea in peace, meditating, journaling, or taking a quick walk, carve out personal time to recharge your mental and emotional batteries.

Prioritizing your needs during the holidays isn’t selfish. It ensures you can show up for your family with patience and energy. If you think you may forget, set a timer to remind yourself to pause and breathe throughout the day.

6. Get Outside and Move

Fresh air and physical activity are great stress relievers, especially if done outside. Even 30 minutes in nature can significantly lower cortisol — the stress hormone. When the weather allows it, bundle up the kids in warm layers and go for a walk, take a trip to the park, or hold a playful snowball fight.

Engaging in moderate physical activities at least an hour before bedtime helps you and the kids burn off energy, making bedtime smoother. Physical movement releases endorphins, boosts your mood and can turn a stressful day into one filled with laughter.

7. Ask for and Accept Help

You don’t have to be a holiday superhero. Lean on your significant other, family, or friends to share the load. Delegating tasks isn’t a sign of weakness — it’s a smart strategy that works against stress-induced burnout. 

You could ask your partner to do the grocery shopping and have family members bring dishes for joint holiday feasts. Your young children can pitch in by helping with simple, age-appropriate tasks like decorating cookies or tidying their play area. Introducing them early to chores helps them develop life skills that will help them become valuable members of society.

Have a Stress-Free Holiday

By simplifying your schedule, planning ahead, prioritizing your well-being, and focusing on what truly matters, you’ll find more peace and less stress this holiday season. Just don’t forget to extend some grace to yourself — you’re doing an incredible job as a parent.