Staying calm over the holidays: three concrete levers

The holidays are billed as joyful and restful. In practice, they stack up several stress factors: logistical organisation, social expectations, family reunions that are sometimes ambivalent, surplus alcohol and sugar, sleep schedules knocked out of phase. According to the IFOP barometer, a significant share of French people report a deterioration in their sleep between late November and early January. The useful principle: replace "always doing more" with "simply being" at certain chosen moments.

An unscheduled break does not happen. Block out one evening a week with no social commitment, set aside a weekend morning for yourself alone, and keep at least two days with no commitment at all between Christmas and New Year. Turn off work notifications during the holidays. This is not withdrawal, it is a sustainable way of operating.

Not all social activities carry the same energy cost. A walk at sunrise, a coffee at a friend's without rigid planning, a film at home rather than in an overcrowded cinema, a screen-free infusion in the late afternoon: the point is not to avoid people, it is to calibrate interactions to the energy you have available.

The holidays disrupt the circadian rhythm: late dinners, alcohol, screens, staggered journeys home. The INSV recommends keeping a stable wake-up time even after a late evening, limiting alcohol, which fragments REM sleep, airing the bedroom to around 18-19 °C, and allowing a short nap (20 minutes maximum, before 3 pm) in the event of an occasional shortfall. Sleep hygiene remains one of the best-documented first-line levers for chronic stress according to the HAS.

For some people, the holidays revive bereavements, family conflicts, real isolation. 3114 is the national suicide prevention number, free and reachable 24 hours a day. SOS Amitié (09 72 39 40 50) offers an anonymous and confidential listening service. Your GP remains the first-line contact, and the Mon Soutien Psy scheme provides direct access to sessions with a contracted psychologist. Asking for help is neither a weakness nor a victory: it is a useful step.

Some adults include hemp-based wellbeing products in their end-of-day ritual. The legal framework authorises the sale of CBD provided the THC content of the finished product stays at or below 0.30 %, in accordance with the Conseil d'État decision of 29 December 2022. No brand may state that a CBD product "calms holiday stress": such wording is prohibited and monitored by the DGCCRF. The authorised vocabulary remains that of wellbeing: a soothing ritual, a moment of relaxation.

Take care if you drive: the Cour de cassation restated in 2023 that the commercial legality of a CBD product provides no exemption in the event of a saliva test positive for THC. CBD is not a medicine; if anxiety persists, consult a healthcare professional.

How do you turn down an invitation without causing offence?

A simple, factual formula is usually enough: "thank you for the invitation, I'm tired this week, shall we meet in January?". The shorter the justification, the less discussion it invites.

Does holiday alcohol really disturb sleep?

Yes: alcohol fragments REM sleep, even in small quantities. Drinking a large glass of water between each alcoholic drink and keeping a stable wake-up time limits the damage.

Which number should you call in distress in the middle of the night?

3114, the national suicide prevention number, is reachable free of charge 24 hours a day. SOS Amitié (09 72 39 40 50) offers an anonymous listening service.

Does CBD help you cope with family meals?

No brand may claim so legally in France. For lasting family tensions, a referral to a psychologist or a family mediator remains the appropriate route.

To build a broader bedtime routine, read our article on the [evening ritual](/blog/rituel-du-soir-construire-routine-coucher). For managing stress day to day, see [daily anti-stress routines](/blog/routines-quotidiennes-gestion-stress).