Beat Holiday Stress: Practical Self-Care Tips

Managing holiday stress is all about keeping it real—set expectations you can actually handle, take care of yourself with enough sleep, some healthy food, and getting your body moving. Don’t be afraid to say “no” when things get overwhelming, and try to focus on the people who matter instead of aiming for some perfect holiday. Use tips like mindfulness, stick to a budget, and don’t hesitate to ask for help so you can stay cool and actually enjoy the season.

“So much of how we come into the holidays stems from our attitudes, our emotions and our expectations,” she says. “We use these blueprints from our past to create present-day holidays that may or may not fit that mold. Consequently, we can feel let down, angry or anxious.” – Psychologist Sheerli Ratner, PhD.

Handy Tips and Tricks:

Set Boundaries & Expectations: Don’t try to do it all; learn to say “no” to stressful obligations. Let go of the idea of “perfect” holidays.
Budget Smart: Create a realistic budget for gifts, travel, and food to avoid financial stress.
Delegate & Ask for Help: Accept offers to help or ask for support when you feel overwhelmed.
Streamline Travel and Reduce Car Time: Limit your driving to one or two events to avoid exhaustion during the holiday season. This helps set healthy boundaries and maintain a reasonable schedule.
Be Mindful of Food and Alcohol Consumption: Enjoy treats and drinks in moderation to avoid the after-holiday crash.

“Whenever I encounter a difficult person, I tell myself, ‘this person is suffering, and that’s why they’re acting this way.’ It softens my frustration, helps me be more compassionate and reminds me that it’s not personal.” – Neda Gould, Ph.D., clinical psychologist and director of the Johns Hopkins Mindfulness Program

Must-Have Self-Care:

Prioritize Sleep: Aim for 7-9 hours to keep your energy and mood stable.
Eat Mindfully: Balance festive treats with nutritious foods, fruits, and whole grains, and stay hydrated.
Move Your Body: Regular exercise, even a short walk, reduces stress and improves mood.
Make Time for Yourself: Take a break during the holidays. Step away from the hustle and bustle, and set aside time to read, watch a movie, bike ride, or nap.
Share some funny stories: Think back to those hilarious holiday moments and spill the beans to your friends and family. A good laugh is one of the best stress-busters!

Mindfulness & Connection:

Be Present: Put down your phone and focus on genuine moments with loved loved ones.
Take Breaks: Schedule “me time” for walks, quiet moments, or hobbies like reading.
Connect with Others: Schedule calls or time with supportive friends and family.
Practice Gratitude: Note small comforts and things that bring you joy.
Honor Your Losses: The holidays can be tough for those who have lost loved ones. Allow yourself to grieve and think about changing your traditions to cope better. Try to include memories of your loved one in your holiday practices.
Give Your Resolutions a Fresh Spin: Split your goals into smaller, manageable steps throughout the year. If you didn’t nail last year’s resolution or veered off track, don’t let it hold you back from trying again.

“We often contrive these stories (‘I’m never going to quit smoking!’) that only add to our distress,” says Gould. “With practice, we can notice this self-critic, let go of that negativity and pick our goals back up without the guilt or shame.” – Neda Gould, Ph.D.

When to Seek Help:

If you know this time of year usually hits you hard, don’t hesitate to lean on your friends and family. Chat with them about what’s going on and let them help you set some boundaries and take care of yourself.

Feeling the holiday blues is pretty normal for a lot of folks this time of year, but if you’re dealing with serious anxiety or depression, don’t brush it off! If you’re having a tough time emotionally or mentally, definitely chat with your doctor. There are tons of helpful options out there like therapy, counseling, and medication to help you get through those mental health struggles.

If you are experiencing a mental health crisis, call or text 988 or explore the 988 Suicide and Crisis Lifeline.

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