3 Ways to Manage Holiday Stress and Keep Your Hormones in Check

 The holidays may be merry and bright, but they’re also stressful. Between packed schedules, disrupted routines, rich foods, and financial pressure, it’s no surprise your hormones can spiral. Cortisol rises, blood sugar becomes erratic, sleep gets messy, and suddenly you feel exhausted, irritable, and overwhelmed. 

The good news? Christopher Joseph Riegel, MD, at The Riegel Center in Plano, Texas, recognizes that with a few intentional habits, you can protect your body, support your hormones, and actually enjoy the season. Here are three effective ways to stay balanced. 

1. Protect your sleep 

When sleep suffers, your hormones feel it first — especially cortisol, melatonin, and insulin. Poor sleep can increase stress, cravings, and inflammation, making everything else during the holidays feel harder to handle. To stay balanced: 

• Keep a consistent sleep schedule
• Avoid screens before bed
• Create a relaxing wind-down ritual 

A well-rested body handles sugar better, thinks more clearly, and produces fewer stress hormones, helping you start each day anchored instead of overwhelmed. 

2. Be intentional with food 

You don’t need a “perfect” holiday diet to support your hormones. All you need is consistent, stable choices that help regulate blood sugar and stress hormones. Easy ways to stay grounded: 

Don’t skip meals 

Fasting all day for a big dinner spikes cortisol and leads to cravings. 

Prioritize protein and fiber 

These slow digestion and prevent blood sugar crashes that trigger irritability and fatigue. 

Stay hydrated 

Dehydration stresses your kidneys, raises cortisol, and mimics hunger signals. 

Indulge mindfully 

Enjoy your favorite treats, but pair sweets with protein to reduce insulin spikes. 

3. Learn to say “no” 

Holiday burnout often comes from trying to do too much. When your schedule is overloaded, cortisol rises, your immune system weakens, and your mood shifts quickly. Setting boundaries isn’t just emotional self-care; it’s hormonal self-care. Practice simple boundary-setting by: 

• Choosing quality over quantity 
• Building in downtime
• Asking for support
• Letting go of perfection 

When you protect your energy, your hormones stay steadier, and you can be present for the moments that matter. 

With a bit of structure and a lot of compassion for yourself, you can navigate the holidays with balanced hormones, steady energy, and far less stress. These small shifts add up, helping you feel grounded through the busiest month of the year. 

If you’re struggling with a hormonal imbalance, call us at 972-612-9977 or use our online booking tool to schedule an appointment with Dr. Riegel today!