Holiday Self Care: Tips For Reducing Holiday Season Stress
The holiday season can carry a unique energy. Alongside festive lights and gatherings, many individuals experience a rise in stress and emotional fatigue. During this season, commitments may multiply, financial worries can intensify, and expectations sometimes weigh heavily. In such moments, attention to self-care can create space for balance and preserve well-being. This article explores how stress emerges during this time of year, ways to address it, and how individualized strategies, such as therapy, can offer ongoing support.
Mental health and the holiday season
Holidays frequently highlight themes of connection, reflection, and tradition. However, they may also amplify challenges related to mental health. Seasonal obligations can surface old grief, underscore loneliness, or bring pressure to maintain certain appearances. For those already navigating anxiety or depression, this can potentially escalate symptoms.
Compared to quieter seasons, holidays can present:
- Increased expectations around gift giving and celebrations
- Changes in routine that can disrupt sleep and self-care practices
- Tensions among family members when old dynamics reappear
- Heightened exposure to advertising and social comparison, sparking financial stress or self-doubt
All these factors can contribute to an environment where sadness, irritability, and fatigue become more prominent despite the festivities. Some refer to this feeling as the “holiday blues.”
How the holiday season can create stress
It can be common for stress levels to rise at the end of the year. Between shopping lists, travel, work deadlines, and family gatherings, individuals may feel stretched beyond capacity. Stress during the holiday season is not unusual, and acknowledging it as part of the human experience can reduce feelings of isolation.
By choosing to practice self-care, individuals may find that stress dissipates, and meaningful moments become easier to enjoy. Allowing space for intentional rest, setting limits on obligations, and giving oneself permission to say no can create steadiness amid holiday demands.
Holiday self-care and mental health statistics
Research consistently suggests that the holidays are among the most stressful periods of the year. Data illustrates the scale of this challenge:
- The National Alliance on Mental Illness (NAMI) reports that 64% of those living with a diagnosed disorder experience heightened symptoms during the season. Some professionals even describe it as the "most difficult time of the year."
- A survey by the American Psychological Association revealed that nearly 89% of U.S. adults notice increased stress, with money and family dynamics ranking as primary sources of concern.
Numbers such as these highlight the importance of prevention. While not every experience escalates to a mental health crisis, intentional daily practices can help safeguard mood and reduce strain. Cultivating self-care may go beyond managing the holidays to encompass the practice of nurturing resilience in everyday life.
What is holiday season self-care?
Self-care during the holiday season may look different from other times of the year. The rhythm of festivities can feel exhilarating, yet exhausting. Anyone, regardless of circumstance, may notice stress mounting. An individualized self-care plan can help prevent stress from becoming overwhelming. These routines can be designed to fit personal needs and preferences.
For some, this may mean quiet reflection each morning. For others, it may include regular exercise, journaling, or mindfulness. Therapy can provide a space to explore these strategies in detail, shaping a plan that honors both challenges and strengths. By working collaboratively with a professional, an approach can be developed that feels sustainable, even during holiday-related shifts in routine.
How to practice self-care during the holidays
Set boundaries to manage stress
Boundaries can be essential when navigating gatherings, shopping, and social expectations. Without them, it could become easy to lose perspective. Many feel conflicted about balanced eating, overspending on gifts, or attending events beyond their social energy.
Boundaries may take many forms, such as:
- Choosing to limit spending time at large events in favor of smaller, meaningful interactions
- Setting spending limits for gift giving and communicating them openly with loved ones
- Declining invitations without guilt if energy is running low
These steps can create space for presence and help reduce the sense of feeling overwhelmed.
Practice self-care with rest
The body and mind may require pauses to recover from continual stimulation. During the holidays, planning to schedule downtime can be as valuable as planning a celebration.
Taking a few minutes each day to sit quietly, breathe deeply, or enjoy a calming ritual can provide balance. It might be especially important to remember that rest does not equate to laziness. Instead, it is a restorative process. Structured rest can prevent burnout and may make it easier to participate meaningfully when gatherings occur.
Try to practice gratitude
Gratitude, in psychology, refers to consciously recognizing positive aspects of life and acknowledging them. This practice can gently shift attention away from stressors and toward more supportive experiences. Regular gratitude has been linked to greater optimism, reduced anxiety, and improved resilience.
During the holiday season, gratitude can counterbalance the tendency to compare or focus on unmet expectations. Focusing on the present moment rather than what is missing often brings relief from feelings of inadequacy. Developing gratitude as part of a self-care plan can transform stress into perspective.
Tips to practice gratitude for holiday self-care
The holidays may be a natural time to cultivate thankfulness. A few approachable strategies might include:
- Keeping a gratitude journal by writing down three things appreciated each day
- Expressing thanks aloud to family members or loved ones during gatherings
- Pausing during meals to reflect on the effort behind the food and the opportunity to share it
- Using decorations or objects as reminders of personal meaning rather than material status
- Creating a gratitude ritual, such as lighting a candle and silently naming one restorative event from the day
Prioritize sleep to manage stress
Amid late-night parties, travel, and irregular routines, sleep may become compromised. Yet, adequate rest can be one of the most reliable tools for regulating mood and reducing stress.
Studies consistently link insufficient sleep with heightened irritability, difficulty concentrating, and reduced capacity to manage stress. The holidays may bring additional challenges, with many reporting both reduced sleep duration and poorer quality rest. By aiming for consistent bedtimes and wake times, the body’s natural rhythm may stabilize, potentially supporting better emotional balance.
When individuals enjoy better sleep, they may find themselves to be more patient, less reactive, and more resilient when demands increase.
Tips for better sleep
While holiday activities and disruptions can make rest a challenge, several practices can improve outcomes:
- Keep a consistent bedtime and wake-up time, even when traveling.
- Create a calming nighttime routine that might include reading or gentle stretching.
- Limit caffeine and alcohol intake in the evening.
- Reserve the bedroom for rest by minimizing phone or television use.
- Use earplugs or eye masks when staying in unfamiliar environments.
These adjustments can collectively strengthen the ability to rest fully and recover from holiday stress.
How therapy can help you through the holiday season
Therapy can provide space to reflect on stressors, explore coping strategies, and find supportive tools during challenging times. Conversations with a professional can help identify triggers, establish healthier habits, and navigate complex family or financial dynamics.
The benefits of therapy may extend beyond the holidays. Whether navigating long-term anxiety, relationship difficulties, or life transitions, therapy can offer consistent support. For many, it provides reassurance that they are not alone and that problems can be overcome.
The mental health benefits of online therapy
Recent research indicates that online therapy is often as effective as in-person sessions. Platforms such as BetterHelp may offer several advantages:
- Availability: Sessions occur entirely online, eliminating travel and waiting rooms.
- Affordability: Flexible pricing options make therapy more attainable for different budgets.
- Network size: Thousands of licensed therapists are available for diverse needs.
- Speed: Matching with a therapist may take as little as 48 hours.
- Flexibility: Sessions can be held wherever one feels comfortable.
- Control: Clients can switch therapists if a better fit is needed.
These features highlight how online therapy can provide reliable guidance through stressful seasons and beyond.
Takeaway
The holiday season can be filled with both opportunity and challenge. While stress may be common, there are strategies available that may reduce its intensity. By setting boundaries, practicing gratitude, protecting sleep, and seeking therapy when needed, balance might become more attainable.
Above all, consider that self-care during the holidays is not about perfection, but about creating small, intentional spaces where peace can be felt. Whether through gratitude journaling, moments of quiet reflection, or professional support, caring for mental health can allow for more presence and connection.
What is the big 5 of self-care?
There may be many aspects of self-care. According to some, the five major components, or “the big 5” of self-care include:
- Restorative sleep
- Healthy eating and hydration
- Physical activity
- Social connections
- Emotional regulation
What are the mental health activities for holidays?
There could be many self-care activities to practice over the holidays to reduce stress. Examples may include:
- Regular exercise
- Meditation or other mindfulness practices
- Following a balanced diet
- Getting enough sleep
- Listening to your body (e.g., rest, stay hydrated, etc.)
How to destress the holidays?
The holidays can be stressful for many people. There may be some ways to relieve this stress, however, such as:
- Set boundaries with friends and family members.
- Limit social gatherings when feeling overwhelmed.
- Stick to your normal sleep schedule as much as possible.
- Take a walk in nature.
What are good holiday activities?
There are many good holiday activities, and they could differ based on individual preferences. Suggestions can include:
- Read a good book with a holiday theme.
- Snuggle up and watch your favorite movie during the holidays.
- Build a gingerbread house or participate in another holiday craft.
- Visit a friend or family member you haven’t seen in a while.
- Volunteer at a community organization.
- Share ideas and intentions for the New Year.
How to avoid holiday burnout?
There may be various ways to prevent holiday burnout, such as:
- Stick to your regular routine as much as possible, including your meal plan, exercise routine, and sleep schedule.
- Lean on your support system and ask for help when you need it.
- Don’t overschedule yourself. It’s okay to decline invitations; you don’t need to explain yourself.
- Make time for something that brings you joy.
How to care for yourself during the holidays?
Caring for yourself during the holidays might mean making yourself a priority during the most stressful time of the year. Communicating clearly with others and setting boundaries could be key. Take time to connect with your emotions, whether it’s by venting to a trusted friend or writing in a journal.
How to self-care when you have no time?
It’s important to make self-care a priority, even when you feel you don’t have time. Consider that you might not be able to effectively care for another person unless you first care for yourself.
What are the symptoms of lack of self-care?
People may display different symptoms when they’ve been neglecting self-care. Some examples may include:
- Fatigue
- Feeling isolated
- Chronic headaches
- Irritability
- Having trouble concentrating
- Poor time management
- Increased use of alcohol or other substances
If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.
How to take care of your mental health during the holidays?
Taking care of your mental health during the holidays could look like:
- Keeping a journal of things you’re grateful for
- Making time for yourself on a daily basis
- Prioritizing self-care
- Reserving time to spend with loved ones
- Allowing yourself to feel sad, angry, or any other emotion
How do you beat holiday stress?
To beat holiday stress, it may be necessary to let go of certain expectations, including finding the perfect gift for everyone on your list. Give yourself permission to slow down and enjoy the season.
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