10 Relaxation Tips for High-Achieving Adults to Reduce Holiday Stress
| Amority Health
By: Rachel Cooper, MS, LPC-Associate
Supervised by Amber Quaranta Leech, PHD, LPC-S
For: Amority Health - Blog - Shifting Perceptions
The holidays can feel overwhelming, even for those used to managing everything with precision. If you’re a high-achieving adult, it’s easy to get caught in the cycle of “I have to do it all” or “I can’t let anyone down.” Small, intentional relaxation strategies can help you stay grounded, present, and more at ease during the season.
Here are 10 practical relaxation tips designed to fit busy schedules:
1. Mindful Breathing
Take 3–5 deep breaths, noticing the inhale and exhale. Even a minute or two can calm your nervous system and interrupt racing thoughts.
2. Progressive Muscle Relaxation
Gently tense and release muscle groups like shoulders, jaw, or hands. This helps release physical tension that builds up during stressful moments.
3. Mini Mindfulness Breaks
Step outside for 5 minutes or focus on one sensory detail like the scent of pine or the sound of holiday music. These small breaks can anchor you in the present.
4. Digital Boundaries
Limit email, social media, or news scrolling during peak stress times. Short blocks of disconnection can reduce mental clutter and anxiety.
5. Gratitude Pauses
Each day, jot down 1–3 things you’re grateful for. This simple practice shifts focus from pressure to presence and reinforces positive mental patterns.
6. Gentle Movement
Yoga, stretching, or a brief walk releases stress hormones and boosts energy. Even 10 minutes can improve mood and focus.
7. Savor a Ritual
Engage in a calming activity like lighting a candle, enjoying a cup of tea, or taking a warm bath. Mindful rituals create a sense of calm and routine.
8. Delegate or Let Go
Release one less important task or ask for help with responsibilities. High-achievers often feel they must do it all but letting go can be surprisingly liberating.
9. Mindful Eating
Slow down and notice flavors, textures, and aromas during meals. Eating mindfully reduces stress eating and increases enjoyment.
10. Set Realistic Expectations
Remind yourself that “good enough” is often more than enough. Adjusting expectations can reduce guilt and create space for joy.
Even small changes can make the holidays calmer, more enjoyable, and more intentional. Try a few tips at a time and notice what works best for you.
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Explore our other blog posts for more strategies to manage stress, maintain balance, and thrive as a high-achieving adult.
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Written by Rachel Cooper, a therapist specializing in burnout, perfectionism, and life transitions. Learn more about therapy for high achievers at Amority Health.
References
American Psychological Association. (2023). Stress in America 2023: Stress and well-being across the lifespan. https://www.apa.org/news/press/releases/stress/2023
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy/bpg016
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2018). Mindfulness-based cognitive therapy for depression (2nd ed.). Guilford Press.
Selye, H. (1976). The stress of life (Rev. ed.). McGraw-Hill.
Shapiro, S. L., Astin, J. A., Bishop, S. R., & Cordova, M. (2005). Mindfulness-based stress reduction for health care professionals: Results from a randomized trial. International Journal of Stress Management, 12(2), 164–176. https://doi.org/10.1037/1072-5245.12.2.164
