Your DOSE of Holiday Stress Relief

Discover how to bring joy, calm, and connection into your holiday season with the DOSE chemicals: Dopamine, Oxytocin, Serotonin, and Endorphins. In this episode, we explore festive, stress-relieving activities that naturally boost these happy hormones, from cozy traditions to playful winter adventures. Learn how to create meaningful moments that nurture your well-being and make the holidays truly special.

Get your DOSE of Holiday Inspiration sheet that accompanies this episode right here: https://www.psychope.com/dose

And, there is still plenty of time to sign up and hear all of the interviews from the 2nd Annual 12 Days of Holiday Stress Relief right here: https://www.psychope.com/12days

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Keep scrolling for the full transcript in case you want to dive into the details!

Earlier this holiday season, the PsycHope Self-Help Podcast hosted the 12 Days of Holiday Stress Relief audio summit. For 12 days straight I had the honor of interviewing compassionate women, all thought leaders, with the goal of understanding how they see holiday stress impact the women they serve. And, I’ was sure to ask for all their tips on how to navigate the many forms that holiday stress can take. If you weren’t able to join us live, then I have some good news for you. All the talks from the summit are waiting for you in our private podcast. Just head on over to psychope.com/12days to get access to the 12 Days of Holiday Stress Relief Audio Summit private podcast. There’s still plenty of time to listen to the interviews and benefit from the insights and tips that were shared. Let us guide you through a transformative journey, helping you navigate the holiday hustle, and reclaim the joy of the season! Again, please visit psychope.com/12days for access to the summit or just click the link in the show notes!

Hello and welcome! You’re listening to the PsycHope Self-Help Podcast: A space for women where psychology illuminates paths to healing, hope, and personal growth. I’m Dr. Jennifer McManus, a clinical psychologist and I’ll be your host. Each episode, we’ll explore a different way to use psychology to enhance emotional wellness. Hope you enjoy the show!

It’s episode 45! This episode is going live the Monday before many religions celebrate their winter high holidays. That’s right, we’re coming up on holidays like Christmas and Hanukkah. Now while these holidays and others have rich traditions and can be truly meaningful, they can also feel heavy and be super stressful for a lot of people. If you feel burdened by holiday stress this year, then I want to share a couple free resources that are available to you.

First, I want to remind you that you can still sign up to hear all the interviews from the 2nd Annual 12 days of Holiday Stress Relief Audio Summit held earlier this month. The PsycHope Self Help Podcast sponsored this event. And, I brought together compassionate women all thought leaders, from fields like psychology, health and wellness, and spirituality. You can check out the last episode right here on the PsycHope Self Help Podcast where I highlighted themes that emerged during the summit, but was very careful so I didn’t spoil anything for you. Each summit speaker addressed different types of holiday stress along with deep insights and actionable tips to help you reclaim your peace.  If you’d like to listen to one of the interviews, some of the interviews from the summit or just binge all the interviews from the summit, then head to psychope.com/12days to get your access to the private podcast. You can also just click the link in the show notes.

Now the focus of this episode is all about using our happy hormones or feel good chemicals to help us manage holiday stress. As a reminder, the happy hormones are Dopamine, Oxytocin, Serotonin, and Endorphins, which we shorten these to the acronym, DOSE. So, to support you with harnessing your happy hormones for holiday stress relief, we have a new resource for you: your DOSE of Holiday Inspiration download. This is the perfect addition to the DOSE checklist I introduced on episode 42, which helps you plan activities that can increase your happy hormones. You can get your DOSE downloads by heading to psychope.com/dose. As always, you can find a link in the show notes to take you right there.

In this episode, I’ll share specific, holiday-themed activities that naturally boost your DOSE chemicals. Plus, we’ll explore how engaging with these activities can lead to greater emotional balance and stress relief. Alright, then let’s dive in and start with dopamine.

This feel-good chemical is all about motivation, reward, and satisfaction. During the holidays, dopamine can help us stay energized and positive, even amidst the chaos. Here are some ways to give your dopamine levels a festive boost:

Consider Setting Festive Goals by creating a holiday bucket list. Write down activities like decorating your tree, attending a holiday concert, or baking cookies. Each time you check off  something, your brain rewards you with a hit of dopamine. This sense of accomplishment keeps you motivated and inspired throughout the season.

Another way to increase dopamine is to Decorate Your Space. Think turning your home into a winter wonderland! Or if turning the whole home into a winter wonderland sounds overwhelming, maybe pick one room, or one corner or one area like a mantle. The creative process of hanging lights, arranging ornaments, and setting up holiday decor engages your brain’s reward system. When you’re done, you’ll feel a satisfying sense of achievement.

You can also Make Personalized Gifts to get a dopamine boost. Whether you’re baking cookies or crafting a homemade ornament, creating thoughtful gifts taps into your creativity and rewards you with dopamine. Knowing your effort will bring joy to someone else makes it even more rewarding.

Next is oxytocin, often called the “love or bonding hormone.” It’s all about connection, trust, and bonding. The holidays are a perfect time to cultivate oxytocin by fostering meaningful relationships.

You could do this by Hosting a Holiday Movie Night. Invite friends or family over for a cozy evening with classic holiday films. The shared laughter and togetherness releases oxytocin, strengthening your bonds and creating lasting memories. I know a favorite holiday movie for me these days is Elf. Gotta remember those four food groups: candy, candy canes, candy corn, and syrup.

You could also Volunteer for a Good Cause. Giving back—whether it’s at a soup kitchen or donating toys or warm clothing—connects you with others and boosts oxytocin. Acts of kindness foster empathy and trust, reducing stress and increasing feelings of goodwill.

Exchanging Gratitude Notes is another way to boost oxytocin. Take a moment to write heartfelt cards to loved ones, sharing what you appreciate about them. Expressing gratitude deepens emotional connections and triggers oxytocin, creating warmth and joy for both the giver and the receiver.

Next we have Serotonin: The Mood Stabilizer. Serotonin is key for emotional stability, mood regulation, and resilience against stress. The holiday-themed activities I’m going to share with you can help naturally elevate your serotonin levels.

One way to do this is by taking a Morning Walk, in the Snow if the weather is cooperative in that way. Sunlight exposure, even in winter, helps your brain produce serotonin. A snowy walk provides fresh air and movement, enhancing your mood while connecting you to the beauty of the season.

Savoring Comforting Seasonal Foods is another way to boost serotonin.  You could prepare and enjoy healthy dishes with tryptophan-rich ingredients like turkey, nuts, and oats. Tryptophan is a precursor to serotonin, so these foods can help stabilize your mood and promote feelings of well-being.

Practicing Holiday Gratitude also helps with serotonin levels. You could reflect on the joys of the season in a winter-themed gratitude journal. Focusing on the positive increases serotonin, helping you stay grounded and uplifted even during stressful moments.

Finally, let’s explore endorphins, your body’s natural painkillers and mood enhancers. Here are some ways to get an endorphin boost during the holidays:

Dance to Holiday Music. Turn up your favorite holiday playlist and dance! This physical activity releases endorphins, while the upbeat music lifts your spirits. Even a quick kitchen dance break can be transformative.

Play in the Snow. Whether it’s building a snowman, having a snowball fight, or sledding, outdoor winter play combines physical activity and laughter—both of which release endorphins and reduce stress.

This is also the perfect time of year to go Ice Skating or do some Winter Hiking. Gliding on the ice or trekking through snowy trails not only gets your body moving but also immerses you in nature, amplifying the endorphin rush and leaving you feeling refreshed and energized.

Now, here are some bonus tips for you when it comes to using those DOSE neurotransmitters for holiday stress relief. You know that phrase, the more the merrier? Well, we see something similar with the DOSE hormones. Many holiday activities activate more than one happy hormone, giving you an even greater sense of joy and balance.

Take for example, Baking Holiday Treats Together. Baking with others combines dopamine (which is all about goal completion), oxytocin (connection), serotonin (comfort), and endorphins (for fun and sensory pleasure).

Another “the more the merrier” approach to holiday stress relief is planning a Cozy Evening by a Fire.  You could sip tea or cocoa by the fire while enjoying the moment. This supports serotonin (as it is calming) and oxytocin (because there’s opportunity for connection if this activity is shared with others).

Now, I go into more detail on how DOSE chemicals help with stress relief in general on episode 42, Harness Your Happy Hormones for Stress Relief: A DOSE Primer. But, as a quick summary for this episode, boosting your DOSE chemicals during the holidays can help counteract the effects of stress hormones like cortisol and adrenaline. By prioritizing activities that naturally elevate dopamine, oxytocin, serotonin, and endorphins, you create a buffer against stress, fostering resilience and happiness.

When we engage in these joyful, connecting, and calming practices, we’re not just enjoying the season—we’re actively supporting our mental and emotional health.

I hope these ideas inspire you to embrace the holiday season with a sense of peace and calm. Remember, you have the power to create meaningful moments that nurture your well-being. Also remember to visit psychope.com for the free resources mentioned on this episode. psychope.com/dose for more support and inspiration around harnessing happy hormones for stress relief and psychope.com/12days to hear the holiday stress relief audio summit interviews. As always, there are links in the show notes to make getting to these resources smooth and easy for you.

As we wind down here, I want to wish you a warm and peaceful holiday season, filled with plenty of DOSE-inspired activities!

Much peace until next time!

The information shared on the PsycHope Self-Help podcast is done so with the understanding that it does not constitute professional help nor is it a substitute for professional help. If you think you might benefit from more than self-help, there are resources listed in the show notes.

Show Notes

Episode 45, originally published on December 23, 2024.

Get your DOSE of Holiday Inspiration sheet that accompanies this episode right here: https://www.psychope.com/dose

2nd Annual 12 Days of Holiday Stress Relief Audio Summit

Ready to save your spot? You can do that right here: PsycHope.com/12Days

Disclaimer

The information shared on the PsycHope Self-Help podcast does not constitute professional help nor is it a substitute for professional help. If you think you might benefit from more than self-help, here are some helpful resources:

Find a therapist:

Psychology Today, directory for locating a psychotherapist. More details here: https://www.psychologytoday.com/

Mental health crisis resources:

Suicide Prevention Hotline: call or text 988

Crisis text line: text HOME to 741741 to connect with a Crisis Counselor for any emotional crisis