The holiday season is meant to be a time of joy, celebration, and togetherness. However, for many people, it can also be one of the most stressful times of the year. Between the pressure of gift shopping, financial strain, social obligations, and end-of-year work deadlines, it’s easy to feel overwhelmed.
A survey by The Ohio State University Wexner Medical Center revealed that nearly half of adults in the U.S. feel they don’t get enough alone time during the holidays, despite recognizing its importance for mental well-being. Experts suggest that taking time for yourself, practicing self-care, treating yourself, and expressing gratitude can help reduce stress and improve overall mental health during the holiday season.
- Take Time for Yourself
The holiday rush can leave little room for personal time, leading to burnout and anxiety. According to clinical psychologist Sophie Lazarus, PhD, a few minutes of alone time each day can help regulate the nervous system and improve mental clarity.
If you’re feeling overwhelmed, step away from the chaos for a moment. Find a quiet space to breathe, take a short walk, or simply enjoy a cup of tea in solitude. Prioritizing alone time, even for just a few minutes, can significantly reduce holiday stress.
- Practice Self-Care
The World Health Organization (WHO) defines self-care as actions that promote overall health and well-being. While the holidays can be hectic, incorporating self-care into your routine can help manage stress and prevent burnout.
Self-care doesn’t have to be expensive or time-consuming. Simple activities like:
— Taking a warm bath
— Practicing meditation or yoga
— Listening to calming music
— Reading a book
— Going for a walk
A 2020 study found that self-care routines can help alleviate anxiety and depression. Making self-care a priority—even in small ways—can improve mental health and create a sense of calm during the holiday season.
- Treat Yourself
A study published in 2022 found that self-gifting can reduce stress and increase happiness. However, many people avoid treating themselves due to financial concerns or time constraints.
The key is to embrace self-gifting in a way that suits your lifestyle and budget. Small, meaningful treats can make a big difference, such as:
— Enjoying your favorite meal or snack
— Watching a movie or TV show you love
— Taking a break from work to relax
— Downloading a free meditation app
— Attending a local community event
Self-gifting doesn’t have to be expensive. The idea is to give yourself permission to enjoy something special, especially during stressful times.
- Express Gratitude
Research consistently shows that gratitude improves mental well-being. A 2023 meta-analysis of 64 clinical trials found that practicing gratitude can enhance happiness and reduce symptoms of anxiety and depression.
Expressing appreciation to loved ones—whether through a heartfelt message, a small token of appreciation, or simply saying “thank you”—can strengthen relationships and improve overall mood. A 2022 study even found that romantic partners who express gratitude experience lower stress levels and better relationship satisfaction.
Final Thoughts
The holidays don’t have to be stressful. By taking time for yourself, practicing self-care, treating yourself with kindness, and expressing gratitude, you can navigate the season with more joy and less anxiety.
If holiday stress becomes overwhelming, remember to step back, breathe, and prioritize your well-being. After all, the holiday season is about celebration—not burnout.
