While the holidays are often exciting, fun, and joyful, many people also find them to be a source of stress.
- The holiday season can be a hectic and stressful time for many.
- A recent survey reveals that over half of U.S. adults feel they don’t get enough alone time during the holidays.
- Experts emphasize that carving out time for yourself is essential for maintaining mental health.
- Additionally, self-care practices, treating yourself to small gifts, and cultivating gratitude can significantly enhance mental well-being during this busy season.
Stress not only impacts us in the moment when triggered by a person or situation, but when left unchecked, it can have long-term effects on our mental health.
The holiday season, often filled with joy, can also bring significant pressure. Many people struggle with end-of-year deadlines, family gatherings, and social commitments. Financial stress from increased spending and gift-giving further adds to the burden.
If you find yourself caught in this cycle of stress and tension during what is supposed to be the “most wonderful time of the year,” incorporating self-care and self-love into your routine can make a meaningful difference.
Psychotherapist and registered social worker Danika Syrja-McNally, MSW, RSW, from Markham, Ontario, highlights the effects of holiday stress in her practice. She emphasizes the importance of carving out time for yourself to manage these challenges effectively.
“As a psychotherapist, part of my role is sometimes giving clients permission to prioritize themselves,” she explained. “Once they take that initial step, they often notice the benefits, and it becomes easier to make self-care a regular part of their routine.”
Make time to pause and prioritize yourself.
Holiday festivities can sometimes lead to stress and burnout, but setting aside time for yourself can help bring much-needed relief.
A national survey conducted by The Ohio State University Wexner Medical Center reveals that 46% of adults in the U.S. feel they don’t get enough alone time during the holiday season.
Among the 1,000 respondents, over half (56%) emphasized that having sufficient alone time is essential for their mental well-being.
Sophie Lazarus, PhD, a clinical psychologist at Ohio State’s Department of Psychiatry and Behavioral Health, highlighted the importance of taking moments for yourself. “In a world that glorifies staying busy, taking a brief break alone can be rewarding both mentally and physically,” she said.
Lazarus explained that even a few minutes of solitude can significantly reduce holiday stress and improve mental health. “By taking a brief pause alone, our nervous system, mind, and body can settle. This is important because we know that chronic stress is harmful to our health,” she added.
Prioritize self-care
The World Health Organization (WHO) defines self-care as “the ability of individuals, families, and communities to promote their own health, prevent disease, maintain health, and cope with illness, with or without the support of a health or care worker.”
Carving out time for self-care can feel challenging, especially during the holidays when you’re juggling work deadlines, family obligations, or simply an overactive mind.
However, prioritizing self-care can significantly improve mental health. A 2020 study found that engaging in self-care practices helps alleviate feelings of depression and anxiety.
Self-care can take many forms, such as getting a massage, practicing yoga or meditation, soaking in a hot bath with Epsom salts, or listening to calming music.
It doesn’t have to be expensive, either. Consider exploring massage student clinics, community acupuncture centers, or wellness spaces offering sliding scale or discounted rates in your area.
Remember, self-care is personal—what works for one person might not suit another. Creating a self-care checklist can help you identify activities that best fit your needs and preferences.
Jared Kaplan, personal trainer and CEO of Arrive Wellness in New York, explains that “acting on the decision to do something about your self-care creates a rush of dopamine,” the brain’s feel-good chemical that reinforces positive habits. “Imagine the long-term benefits of cultivating regular self-care habits,” he added.
Treat yourself
An unconventional yet effective self-care practice is self-gifting—treating yourself to a small indulgence or token of appreciation.
A 2022 study revealed that stressed individuals who engaged in self-gifting experienced greater relaxation, happiness, and reduced stress about time.
However, the research also highlighted that people constrained by time, money, or energy are less likely to treat themselves. This reluctance often stems from the belief that these constraints prevent them from reaping the mental health benefits of self-gifting.
The study emphasized that the most stressful times are precisely when self-gifting is needed the most. Recognizing this can help break the cycle of stress and tension.
Time, often considered our most valuable asset, is also one of the top stressors, alongside money and energy. The research found these pressures were the primary factors preventing people from engaging in self-gifting.
When participants were shown fictional advertisements for products or services framed with self-gifting or self-care taglines, those experiencing stress, time constraints, or financial strain showed the least interest. They cited busy schedules, tight budgets, and long to-do lists as reasons for not indulging.
However, researchers discovered this mindset to be counterproductive. When these participants tried self-gifting, they reported reduced stress, increased happiness, enhanced relaxation, and a newfound sense of control over their time.
For those feeling overwhelmed, psychotherapist Danika Syrja-McNally suggests that self-gifting can lead to less burnout and increased productivity.
Importantly, self-gifting doesn’t always have to involve spending money. Syrja-McNally points out that self-gifting often overlaps with self-care, meaning a meaningful indulgence could be something as simple as carving out time for a favorite hobby, taking a walk, or enjoying a quiet moment with a cup of tea.
“Self-gifting can be as simple as taking a 30-minute break at work, scheduling time for a walk, or enjoying a bath without interruptions from the kids—it can absolutely feel like a gift,” she explained, offering a few additional ideas:
- Listen to music or a podcast
- Download a free meditation app
- Enjoy a favorite meal or snack
- Watch a favorite TV show
- Read a book
- Attend a free community event
Express gratitude to loved ones
A growing body of research highlights the power of gratitude in improving mental well-being.
A 2023 meta-analysis of 64 clinical trials confirmed that practicing gratitude can be therapeutic, fostering positive emotions across the general population. The analysis also found that gratitude interventions can serve as a complementary treatment for anxiety and depression.
Other studies show that expressing gratitude toward loved ones has significant benefits for mental health.
For example, a 2022 study revealed that romantic partners who expressed gratitude by saying “thank you” experienced stronger relationships and reduced stress levels—an especially valuable insight during the busy holiday season.
Takeaway
‘Tis the season for self-care, self-gifting, and showing appreciation to others. If the holidays feel overwhelming, treating yourself and others can be a great way to bring joy and reduce stress.
When giving gifts, whether to yourself or loved ones, remember to stick to your budget. Avoiding financial strain helps prevent feelings of regret and ensures the season remains enjoyable.
If holiday gatherings become tense or uncomfortable, prioritize your well-being. Take a moment for yourself—step outside, go for a walk, or simply sit and focus on your breathing to reset.
Whenever possible, find gratitude for the people who support and uplift you, and try to show a little compassion for those who don’t. The holidays are a chance to set aside differences and celebrate the meaningful connections we share with family and friends.
