The holidays are supposed to bring comfort and joy, but for many families, this year feels different. We’re closing out another long stretch marked by political friction, global conflicts, economic uncertainty, and nonstop news alerts that make it hard to unplug. Adults feel it—and kids think it just as much, often more intensely. In our work in public health and education, we see how stress seeps into homes, classrooms, and communities. And countless national polls show how stressed we are.

Recent national surveys show that many people say the current political climate is a major source of stress. Adults report feeling overwhelmed by rising prices, uncertainty about the future, safety concerns, and constant turmoil appearing on social and mass media outlets.  Meanwhile, teenagers are spending record hours online, absorbing unfiltered content full of aggression and conflict. When adults are tense, and the environment is noisy, children internalize that tension, especially when expectations for “perfect” gatherings collide with real-world pressures.

Studies (including our own) have found that depression and anxiety are widespread now with many people also feeling lonely or overwhelmed during the holidays, and teens also report spikes in anxiety, disrupted sleep, and struggles with mood and motivation. Many also worry about family financial strain, especially when gift-giving becomes a source of pressure instead of joy. Unfortunately, in the past few years, studies and public discourse have found that a sizeable group of adults dreads holiday interactions due to social or political disagreements. Combined with ongoing economic concerns, it’s clear why holiday stress is no longer just a seasonal inconvenience.

But the season doesn’t have to feel this way. With a few intentional steps, families can create calmer, healthier celebrations that leave everyone—especially children—feeling supported rather than stretched thin.

• Start by dialing down the digital noise. The average teen now spends nearly nine hours a day on entertainment media. Adults aren’t far behind. Creating tech-free windows during meals or family time gives everyone’s brain a break from the constant churn.

• Be honest about financial boundaries. This is not the year for overextending. A simple family conversation about spending limits can relieve enormous pressure. When adults set realistic expectations, children follow their lead.
• Make a connection with the core tradition. Shared activities—baking, volunteering, decorating, taking nightly walks—provide meaningful memories without a price tag. Research consistently shows that time together, not money spent, drives emotional well-being.

• Rebuild relationships where you can. Holidays offer a rare pause to reconnect with aging parents or grandparents who may be more isolated than they admit. And if there’s tension with a family member, distant relative, or even a neighbor, this season can be a gentle invitation to make peace before it’s too late. A small gesture—a phone call, a handwritten note—can shift years of distance.

• Create calm by modeling calm. Children look to adults to understand how to handle stress. When we acknowledge challenges without catastrophizing, we show them it’s possible to feel pressure without being consumed by it.

• Get healthier- habits and lifestyles that pose risk to family health need to be addressed and household members should support each other (including youth) in acquiring and practicing health promoting behaviors. These range from addressing diet, drugs, sleep, exercise, physical and mental health risk factors to avoid cost of preventable illnesses (added source of stress for all families).

• Check in on youth in the family. Really check in. Ask open-ended questions. Listen more than you speak. Make it clear the house is a safe place to talk about worry, frustration, or uncertainty—about friends, family, school, or the broader world.

The holidays won’t erase the tensions of the past year, but they can give families a chance to reset the tone. If we approach the season with more intention and less expectation, we can reclaim what makes this time meaningful. And at a moment when national stress levels remain high, that shift might be the gift we all need most. People deserve better and can achieve the best quality of life with little mindfulness and optimism!

Jagdish Khubchandani is a professor of Public Health at Las Cruces, New Mexico, USA. Marc Ransford is the founder of MR Public Relations, Indianapolis, USA.