The holiday season can be a time of joyous celebration – reuniting with loved ones, exchanging gifts and goodwill, and participating in rituals and traditions that hearken back for generations. And ironically, for all those reasons and many more, the holidays can also be a time of stress and anxiety as men and women place unrealistic expectations on themselves to give more, participate more, and generally do more each year.

There’s no escaping the holiday hype. Each year, more and more commercials and print ads extol the magical wonders of the holiday season, encouraging men and women to throw more extravagant parties, give more expensive gifts, and decorate their homes to more elaborate levels. Ads and store displays begin showing up earlier each year, extending the holiday stress season for months on end. And instead of being reminded to slow down and enjoy the memories you can create, retailers and media outlets bombard holiday celebrants with an increasing burden of "must-dos" and "must-haves."

It’s no wonder that many people find themselves unpleasantly stressed during the holidays. In addition to the financial burden that comes with a perceived need to buy more gifts and decorations and create more elaborate meals, there is the added stress of having those "perfect" family moments featured in nearly every television, radio or internet advertisement. As a result, more and more men and women experience an ever-increasing sense of anxiety as the holidays approach, and wind up feeling let down and disappointed when the fanfare ends.

While it isn’t easy to combat many of the images and perceptions that loom every holiday season, there are steps every individual can take to reclaim the simple joys of the holidays, and to let go of unrealistic expectations that can interfere with the enjoyment of the season. When you feel the stress of the holidays creeping into your life, consider the following ideas to help stem the tide of anxiety, and encourage positive, happy feeling instead:

• Keep realistic standards and reap the rewards. Every year, ads exhort us to create the "perfect" holiday home, give the "perfect" gift, serve the "perfect" meal, and throw the "perfect" party.

• Get moving. When holidays approach and stress levels rise, it’s more important than ever to incorporate a little regular exercise into your routine. Studies have shown that exercise is a natural mood elevator, and can do wonders in reducing stress. As an added bonus, regular exercise can help keep off unwanted holiday pounds, which can cause stress after the holidays are over.

• Take stock of what’s really important. Just say "no" to parties and other holiday events – and spend more time with your partner and kids. Time is one gift that’s truly in limited supply. By creating memories – even imperfect ones – you give something no one else can – a bit of yourself. Consider baking cookies – even the simple cut and bake kind – and decorating them with colored sugar; having a game night; or getting together to watch videos and eat take-out pizza. Whatever you choose, try to make it an annual event – something to look forward to every year. But remember to keep it a simple activity that can be easily worked into your regular routine, to avoid feeling overwhelmed year after year.

• When it comes to holiday gifts, it’s natural to want to give a gift that impresses or emotionally moves the recipient. But in today’s world of e-commerce, where most wishes can come true at the touch of a button, the idea of creating or buying a gift that satisfies some unmet need is simply unrealistic. Instead, concentrate on giving a token that reflects your appreciation of the other person, or make life even easier and give a gift card. Most recipients will be glad to have the chance to choose something they can really use instead of receiving an item for which they have no need.

• Order out. Forget the hassle of making the perfect meal, and opt for take-out restaurants or deli platters. Use heavy duty paper or plastic plates and utensils. Add a grouping of family photos as a centerpiece, or pick up a bouquet of flowers from the supermarket.

• Get lots of rest. With added shores and responsibilities, many people respond by cutting back on sleep in order to get everything done. But sleep is even more critical during the holidays, when stress levels are on the rise. Making sure you get enough sleep each night is a natural way to help combat stress overload.

Most importantly, be forgiving. Nobody is perfect – not even you. By recognizing your own shortcomings, and the shortcomings of the relatives you’ll be seeing, you’ll have a happier and healthier holiday season and avoid arguments that can occur when stress and relatives are combined.