The holiday season is often thought of as a time of joy and celebration, but for many women and teens, it can bring extra stress, anxiety, and even physical discomfort. On top of the emotional strain, some people also experience a condition called Holiday Heart, where stress and alcohol can lead to irregular heartbeats. While physicians often state that this condition is temporary for most, it’s a good reminder that the stress of the holidays can affect both our emotional and physical health. If you’re feeling the weight of the season, it’s important to take care of both your mind and your body. As a therapist specializing in anxiety, I often see anxiety and stress start to take a more intense toll on the body during the holiday season. And through my collaboration with physicians over the years on mutual clients, I have come to learn about this “holiday heart” condition and see it playing out with clients around this time of the year.

Let’s dive into what Holiday Heart is, why it happens, and how to manage stress, alcohol, and emotions so you can make it through the holidays feeling your best.

What is “Holiday Heart”?
While we’re all familiar with the term “Holiday Heart” as a way to describe the emotional toll of the season, there’s also a medical condition by the same name. Holiday Heart Syndrome refers to irregular heartbeats (or arrhythmias) that happen during the holiday season. This condition is often linked to increased stress and alcohol consumption—two things that tend to be at their peak during the holidays.

Why Does Holiday Heart Happen?
Stress
The holidays come with a lot of pressure. There’s shopping to do, family to see, events to attend, and a great deal of social expectations. All of this can lead to high stress levels, which in turn, affect your heart. When you’re stressed, your body releases stress hormones such as adrenaline, which can trigger irregular heartbeats, especially if your heart is already under strain from other factors.

Alcohol
During the holiday season, many of us indulge in alcohol more than usual. Whether it’s to unwind after a busy day or to celebrate with friends and family, drinking too much alcohol can trigger heart rhythm problems. Through consultation with medical providers over the years, I have learned that alcohol can have a direct impact on the electrical signals in the heart, and drinking in excess—especially if you’re already stressed or fatigued—can lead to a condition known as atrial fibrillation (AFib). AFib is a type of irregular heartbeat that can feel like your heart is racing or skipping beats.

Lack of Sleep
The holidays often throw off our usual routines, including sleep. Between late-night parties, travel, and the stress of the season, many people find themselves not getting enough rest. Sleep deprivation can also affect heart health, increasing the likelihood of experiencing arrhythmias during the holidays.

Symptoms of Holiday Heart: What to Look For
If you’re experiencing Holiday Heart, you might notice the following symptoms (that also can be anxiety symptoms):

Palpitations: A feeling that your heart is beating irregularly, too fast, or too hard
Fatigue or Weakness: Feeling unusually tired or weak, especially after physical activity or drinking alcohol
Dizziness or Lightheadedness: Feeling off-balance or faint, particularly when standing up quickly
Shortness of Breath: Difficulty catching your breath or feeling winded, even with light activity
Chest Pain or Discomfort: A tightness or heaviness in the chest, which can sometimes be confused with anxiety or stress

These symptoms can be alarming, but the good news is that for most people, Holiday Heart is temporary and doesn’t cause long-term damage. However, it’s still important to listen to your body and take action if you notice these signs.

How to Take Care of Your Holiday Heart
If you’re dealing with Holiday Heart or just trying to manage the stress of the season, here are some tips for protecting both your heart and your mental well-being:

Limit Alcohol Consumption
While having a drink with friends or family can be fun, try to be mindful of how much you’re drinking. Alcohol in moderation is less likely to trigger irregular heartbeats, but drinking large amounts, especially in a short period, can put a strain on your heart. If you’re prone to Holiday Heart, try to limit alcohol or alternate alcoholic drinks with water to keep your heart (and your body) balanced.

Manage Stress
Stress is one of the biggest contributors to both emotional and physical heart issues during the holidays. Try to find ways to reduce your stress levels by setting realistic expectations for yourself, taking breaks, and practicing relaxation techniques. Deep breathing, mindfulness, or gentle yoga can help lower stress hormones and calm both your mind and body.

Get Enough Sleep
Sleep is essential for your overall health, and it’s especially important when you’re feeling stressed or overwhelmed. Aim for at least 7-8 hours of sleep per night. If you’re having trouble sleeping, try setting a calming nighttime routine—like reading, using a sleep mask, or practicing deep breathing before bed.

Take Care of Your Body
Exercise doesn’t have to mean hitting the gym every day. Even a brisk walk, a few minutes of stretching, or some gentle yoga can help release tension and keep your heart healthy. Regular physical activity also improves your mood and reduces anxiety, making it easier to cope with the emotional challenges of the holidays.

Know When to Seek Help
If you’re experiencing symptoms like these or chest pain, shortness of breath, or dizziness, it’s important to seek medical attention. While Holiday Heart is usually not life-threatening, these symptoms could indicate a more serious heart condition that requires immediate attention. If you have a history of heart problems or are worried about your symptoms, don’t hesitate to reach out to your healthcare provider.

Final Thoughts: Listen to Your Heart (and Your Mind)
Whether it’s emotional stress or the physical effects of alcohol, the holidays can take a toll on your heart in ways you might not expect. By being mindful of your stress, taking care of your body, and setting boundaries where needed, you can better protect both your mental health and your physical health this season.

Remember, the holidays don’t have to be “perfect” to be meaningful. Take things at your own pace, prioritize what’s most important, and be kind to yourself. If you’re feeling overwhelmed, it’s okay to step back and focus on what will bring you peace, whether that’s saying no to an event, limiting alcohol, or simply resting.

And if you ever feel like your Holiday Heart symptoms are more than you can manage, don’t hesitate to reach out to a professional—whether that’s a doctor or a therapist-or both. Your health is important, and you deserve to feel your best during this (sometimes chaotic) time of year.