The arrival of the holidays can mean connection, celebration, and traditions to look forward to. They can also bring packed schedules, family expectations, disrupted routines, and pressure to do more than usual.

For people diagnosed with obesity, the added stress and changes in routine can make it harder to stay on track with treatment plans and everyday habits that support their health. Missed medications, poor sleep, less physical activity, and ongoing stress can affect both physical and emotional well-being. Over time, these disruptions may make it harder to manage existing health conditions and stay on track with health goals.

Finding ways to manage holiday stress can help you protect your health without missing out on the parts of the season that matter most to you. From setting boundaries to making time for rest, small adjustments can make a difference.

Here are five strategies MyObesityTeam members have shared for making the holidays feel more manageable.

Holiday calendars can fill up quickly. There may be parties, family gatherings, shopping, travel, cooking, decorating, and other responsibilities on top of everyday tasks.

Some MyObesityTeam members cope by being selective about what they take on. One member shared, “I keep my obligations to a minimum. Try to only meet family needs, but let them help when they can.”

“I keep my obligations to a minimum. Try to only meet family needs, but let them help when they can.”

 

— A MyObesityTeam member

For some people, doing less may mean turning down an invitation, shortening a visit, or simplifying a tradition. For others, it may help to keep plans but build in more downtime.

There is no single right way to handle holiday obligations. Paying attention to your energy and deciding what feels realistic can help you decide how you want to spend your time.

Holiday traditions can be meaningful, but preparing for them can also take a lot of time and energy. If you’re usually responsible for hosting, shopping, or organizing gatherings, getting an early start may help ease some of the last-minute pressure.

One MyObesityTeam member explained how planning ahead helps them make time to enjoy the holiday: “I start a couple days earlier to get things done. I prefer to be sitting down along with guests to enjoy myself too.”

“I start a couple days earlier to get things done. I prefer to be sitting down along with guests to enjoy myself too.”

 

— A MyObesityTeam member

Preparing ahead could mean spreading tasks across several days, simplifying your plans, or asking others to help. You might also decide that some traditions don’t need to happen exactly the same way every year.

The goal isn’t to get everything done perfectly. It’s to leave yourself enough time and energy to take part in the celebration, rather than spending the whole day working.

Holiday schedules often look different from everyday life. Travel, visitors, late nights, and special events can make normal routines harder to follow.

Some MyObesityTeam members find it helpful to hold on to at least one familiar habit. One member said: “Since I do my exercises right when I get up, the holidays really don’t affect that.”

That exact routine will not work for everyone, and exercise is only one example. Other familiar anchors could be:

• Sticking to a regular bedtime
• Enjoying some quiet time in the morning
• Taking medications as prescribed
• Making space for rest

Keeping even one part of your usual routine may help the season feel a little less disruptive. It can also make it easier to stay consistent with the treatments and habits that support your health.

Food is often a big part of holiday gatherings, and people may feel pressure to eat differently than usual. Some members prefer to plan ahead, while others take a more flexible approach.

One MyObesityTeam member described how they approached a holiday meal without putting too much pressure on themselves: “For me, I didn’t even think about what I was going to eat or not. I just had a little of everything over time, but not overdo it. I paid attention to my stomach … and then made sure that none was left in my house, so I wouldn’t be tempted to eat. Then I went back to my regular routine.”

Another member shared a different approach to preparing for holiday snacks: “I plan on making a fruit and veggie tray with all my favorites, then when I want to munch, I will have something good that I like.”

“I plan on making a fruit and veggie tray with all my favorites, then when I want to munch, I will have something good that I like.”

 

— A MyObesityTeam member

These comments show that people approach holiday meals in different ways. What feels helpful for one person may feel restrictive or stressful to someone else.

If your healthcare provider has recommended changes to your eating habits, consider how those goals can realistically fit into the season. Holiday meals do not need to become a test of willpower or perfection.

Even with careful planning, the holidays don’t always go as expected. Busy schedules, family obligations, and unexpected changes can make it difficult to follow your usual routines.

Some MyObesityTeam members acknowledge that keeping up with their health goals can be challenging. One member described struggling with holiday treats but also expressed a willingness to keep working toward their goals: “I’m diabetic and need to stay away from sweets, but they always call my name. All I can do is keep trying.”

That willingness to keep trying can apply to more than holiday meals. If you find yourself overwhelmed by obligations, you don’t have to give up on the routines that support your health.