Why we often get sick when the holidays arrive - and how to stay well

If you’ve ever pushed through a busy work period only to find yourself coming down with a cold the moment holidays begin, you’re not alone. Many people experience this “let-down effect,” where the body seems to wait until we stop to finally get sick. From a psychological and physiological perspective, this makes perfect sense. Understanding why it happens can help you stay healthier this holiday season.

When we’re under pressure, the body produces stress hormones like cortisol and adrenaline. In the short term, these hormones help us focus, push through deadlines and juggle responsibilities. However, chronic or prolonged stress can dampen the immune system. Think of it as your body shifting energy toward immediate survival tasks and away from long-term maintenance like immunity. During busy periods, you may not notice the impact because your stress system is still switched “on.”

Once you finally slow down, as holidays encourage us to do, stress hormones drop. The body tries to rebalance, which can temporarily reduce immune defences even further. This window creates the perfect opportunity for viruses to take hold. Add in the increased social contact, travel, late nights, and changes in routine that holidays often bring, and it’s no surprise that many people end up starting their break with a cough, fatigue or a runny nose.

The good news is that with a few intentional habits, you can support your immune system and give yourself a better chance of enjoying a healthy break. The aim isn’t to meet a perfect standard; it’s to weave in small, consistent habits that let your body restore itself.

Tips for Staying Healthy This Holiday Season

• Start slowing down before the holiday starts
  If possible, reduce your workload or commitments in the week leading up to your break. Gradual downshifting helps stabilise stress hormones and supports immunity.
• Protect your basic foundations: sleep, hydration and nutrition
  Regular sleep is one of the most powerful immune boosters. Eating balanced meals and drinking water helps your body repair and respond effectively to stress.
• Build in small recovery moments
  Even during busy periods, brief pauses - a quiet cup of tea, a short walk, stretching, or deep breathing - help regulate your nervous system long before stress becomes overwhelming.
• Be mindful of overcommitting
  Holidays can fill up fast. Saying no to some events or spreading out activities gives your body space to recover.
• Support your emotional wellbeing
  Connection, gratitude, and enjoyable activities all reduce stress’ impact on the immune system. A positive emotional climate is good for your health.

By understanding the connection between stress and immunity, and by caring for yourself in small but meaningful ways, you can step into the holiday season feeling stronger, healthier and more able to truly enjoy your time off.