Strategies for Reducing Stress and Maintaining Wellness with Fibromyalgia
The holiday season often brings joy, connection, and celebration—but for those of us living with fibromyalgia, it can also bring added stress, fatigue, and flare-ups. Between shopping, social gatherings, travel, and the pressure to create “perfect” memories, the holidays can quickly overwhelm both mind and body. If you’re finding yourself dreading the season more than looking forward to it, you’re not alone.
The good news? With a little mindful planning and a few gentle strategies, you can reduce stress, protect your wellness, and make room for more peace and joy this holiday season.
Understanding Holiday Stress with Fibromyalgia
The holidays are busy for everyone, but fibromyalgia adds unique challenges. A packed calendar, changes in routine, late nights, and sensory overload can all trigger pain, brain fog, and fatigue. On top of that, stress itself can worsen symptoms, creating a frustrating cycle: the more stressed you feel, the worse your fibro symptoms become—and the harder it is to enjoy the season of joy.
Recognizing this pattern is the first step toward breaking it. By acknowledging your body’s limits and planning ahead, you can shift from just surviving the holidays to actually finding balance and calm within them.
Setting Realistic Expectations
Release the “perfect holiday” mindset. The most meaningful memories aren’t about flawless meals or perfectly wrapped gifts—they’re about connection. Looking back years from now, you’ll remember moments of laughter and togetherness, not how many pumpkins you carved or how long it took to cook the meal. The holidays are a collection of experiences over many years, not everything packed into one.
Prioritize what matters most. Choose two or three traditions or events that bring you genuine joy and let go of the rest. Be mindful of what truly nourishes you—and give yourself permission to say, “maybe next year” to the rest.
Say no without guilt. Your health comes first. Declining an invitation or simplifying plans isn’t selfish—it’s essential self-care. If your mind and body aren’t feeling good, you won’t be able to enjoy the moments you do say “yes” to. By simplifying, you’ll free up energy to focus on what matters most to you.
Creating a Self-Care Plan
- Think of self-care as your holiday toolkit. Planning ahead helps you stay consistent and grounded through the season.
- Schedule rest like an appointment. Protect your downtime and honor your body’s need for recovery. (Tip: it always takes longer to recover than you think it will!)
- Move gently. Gentle, purposeful movement—like stretching, walking, or yoga—can ease tension and boost energy. What that looks like will be different for each of us, so listen to your body and honor your inner voice.
- Nourish your body. Enjoy festive foods, but balance them with nutrient-rich meals that help you stay steady and energized. Avoid common flare triggers and remember, it’s okay to indulge a little—but not at the expense of your well-being. Avoiding foods that increase your pain will help you stay present and joyful throughout the season.
One of my favorite holiday traditions with my family is baking cookies together. Since going gluten-free and dairy-free, I can no longer enjoy the same traditional cookies we used to make—but instead of giving up the tradition, we got creative. We adapted a few of our old recipes with ingredients I can eat and discovered some new favorites along the way. I encourage you to do the same: find ways to keep the traditions that matter most while still honoring your health and your body’s needs.
- Protect your sleep. Sleep is directly linked to how you feel the next day, so try to maintain your routine even during holiday travel or late nights. Travel can be especially tough—long hours of sitting, unfamiliar beds, and limited food options can all take a toll. Communicate your needs with your host ahead of time, bring snacks that fit your dietary needs, and pack comfort items that help you get quality rest.
Managing Stress in the Moment
Even with preparation, stressful moments will still happen. Having quick tools ready can make all the difference.
- Practice calming breathwork. Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4. This simple rhythm helps settle your nervous system and bring your focus back to the present.
- Take mini relaxation breaks. A few minutes of progressive muscle relaxation, a warm bath, or a guided meditation can work wonders. Bring headphones if you’ll be in a loud or crowded space.
- Soothe your senses. Use noise-canceling headphones or earplugs, calming essential oils, or dimmed lighting to ease sensory overload.
- Ground yourself. Try the five senses grounding method or the “rainbow method” (find one object for each color of the rainbow).
These are a few examples of helpful strategies, but they’re not an exhaustive list. Explore and adapt the ones that feel right for you.
Building Support Systems
You don’t have to navigate the holidays alone.
- Communicate openly. Share your needs and limitations with friends and family so they understand how to support you. The key to feeling included is to let others in—being honest about your needs helps others show up for you in meaningful ways.
- Ask for help. Let others share responsibilities—whether that’s hosting, cooking, or gift shopping. When you allow others to help, you’re not just easing your load; you’re giving them the opportunity to connect and care.
- Connect with community. Online fibro groups and support networks can be a wonderful source of encouragement when you need it most. Consider working with a Certified Fibromyalgia Coach® for personalized support through the holidays. If you’re ready to deepen your own fibro knowledge and join a supportive network of warriors, check out the International Fibromyalgia Coaching Institute’s Certified Fibromyalgia Advisor® Training Program.
Mindset Shifts for a Joyful Season
Managing fibromyalgia during the holidays isn’t about doing everything—it’s about doing what matters most.
Focus on presence, not perfection.
Celebrate small victories, like attending one gathering or making time for rest.
Reframe the season as an opportunity to connect with loved ones in ways that honor your body and your needs.
Final Thoughts
The holidays don’t have to be defined by stress and flare-ups. By setting realistic expectations, building a self-care plan, and leaning on your support systems, you can create more space for peace and joy. Remember: your health and well-being matter more than meeting anyone else’s expectations.
Action Steps
This season, give yourself the gift of self-compassion. Choose one or two strategies from this article to try—and notice how they shift your holiday experience toward greater balance, comfort, and joy.
What’s one step you’ll take to make this season feel calmer and more nourishing for your fibro body?
Related Podcast Episodes:
Episode #128: The Power of Rest: Embarrassing Life’s Winter Season
Episode #136: The Truth About Doing Less to Heal More
Episode #169: Holiday Tips for Fibromyalgia: Less Pain and More Joy
Ready To Feel Better?
Fibromyalgia doesn’t have to define your story. With coaching, you can learn strategies to ease your symptoms, regain your energy, and move toward the life you want. Lauren, a Certified Fibromyalgia Coach®, is ready to help you write that next chapter.
Schedule your consultation with Lauren today — your future self will thank you.
Photos courtesy of Lauren Vazzano
About Lauren Vazzano
Lauren supports moms living with chronic illness while parenting neurodivergent children. Drawing from her own journey, she empowers women to find balance, build confidence, and nurture supportive, thriving families. With compassion and practical tools, Lauren creates a safe space for moms to honor their health, embrace their strengths, and navigate parenting with greater ease and confidence.
