The holidays are often painted as joyful, restorative and full of connection. But behind the twinkling lights and busy calendars, this season can quietly place a heavy load on your nervous system — and your hormones feel it first.

From end-of-year deadlines and financial pressure to family dynamics, travel chaos and disrupted routines, holiday stress doesn’t just live in your mind. It triggers a cascade of hormonal responses in your body that can affect your mood, sleep, digestion, skin, energy levels and even your cycle.

Here’s what’s actually happening inside your body during holiday stress — and how to support your hormones gently through it.

The Stress Hormone: Cortisol takes centre stage

When you’re under pressure, your body releases cortisol. In short bursts, cortisol is helpful — it keeps you alert and responsive. But during prolonged stress (like a hectic festive season), cortisol can remain elevated for too long.

High cortisol can:

• Disrupt sleep and circadian rhythm
• Increase cravings for sugar and refined carbs
• Promote fat storage, especially around the abdomen
• Suppress immune function
• Interfere with reproductive hormones like progesterone and oestrogen

For many women, this shows up as feeling “wired but tired,” more anxious than usual, or completely depleted once the adrenaline wears off.

Create moments of intentional calm daily — even 10 minutes of slow walking, deep breathing, journaling or stretching signals safety to your nervous system and helps lower cortisol.

Blood sugar swings and Insulin stress

Holiday eating often means irregular meals, more sugar, alcohol and refined carbs — all of which can destabilise blood sugar. When blood sugar spikes and crashes, insulin works harder to regulate it, which can worsen fatigue, irritability and cravings.

Blood sugar dysregulation also places extra strain on cortisol, creating a feedback loop where stress hormones and metabolic hormones amplify each other.

Eating protein with every meal and snack, not skipping meals – especially breakfast and having balanced festive treats with fibre, fats and ample hydration is what will help. This isn’t about restriction — it’s about stability

Oestrogen, Progesterone and Emotional Sensitivity

Chronic stress can reduce progesterone production because your body prioritises cortisol synthesis using the same building blocks. This can lead to a relative oestrogen dominance, even if oestrogen levels aren’t technically high.

Symptoms may include:

• Heightened anxiety or irritability
• PMS that feels more intense than usual
• Breast tenderness or bloating
• Trouble sleeping

This is especially noticeable in women with conditions like PCOS, endometriosis or those approaching perimenopause.

Prioritise rest as much as productivity. Gentle movement, magnesium-rich foods, reducing evening screen time and saying no to overstimulation all support progesterone balance.

Sleep hormones take a hit

Late nights, travel, alcohol and overstimulation can suppress melatonin — the hormone responsible for deep, restorative sleep. Poor sleep then increases cortisol the next day, creating a cycle that’s hard to break.

What helps:

• Maintain a consistent sleep and wake time where possible
• Get morning sunlight to reset your circadian rhythm
• Wind down at night with low light, minimal screens and calming rituals

Good sleep is one of the most powerful hormonal regulators you have.

The Gut–Hormone Connection

Stress affects digestion by slowing gut motility and altering the gut microbiome. Since hormones like oestrogen are metabolised through the gut, this can contribute to bloating, inflammation and hormonal imbalance.

Stay hydrated, chew slowly, include fermented foods if tolerated and avoid eating in a rushed or stressed state whenever possible.

Your hormones don’t need perfection — they need consistency, safety and compassion. The holidays are not the time to overhaul your routine or punish your body for reacting to stress. They’re an invitation to soften expectations, honour your limits and focus on regulation over optimisation.

Support your hormones by:

• Protecting your energy
• Eating regularly and nourishingly
• Choosing rest without guilt
• Letting “good enough” be enough

When you work with your hormones instead of against them, your body becomes more resilient — not just during the holidays, but well into the year ahead.

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