The holiday season can be a time of joy and celebration, but for many parents, it’s also a time of stress and burnout. Finding time for self-care can be a real struggle. Between the pressure to make everything magical and the mental load of balancing it all, putting yourself last is easy.
But, as the saying goes, you can’t pour from an empty cup. Prioritizing your well-being doesn’t mean neglecting your responsibilities—it means showing up as your best self for those you love. Self-care during the holidays (or any other time of the year) isn’t about indulgence but balance.
A study from the American Psychological Association (APA) found that an astonishing 89% of people report increased stress during the holidays. By weaving intentional self-care practices into your routine, you can create a holiday season that feels more joyful and less overwhelming.
Here are ten tried-and-true tips from parents and mental health experts to help you prioritize self-care this holiday season.
Get Mindful
Amid the holiday hustle, practicing mindfulness can help you stay grounded and calm. Research suggests that mindfulness significantly reduces stress and improves mental well-being. The good news is it doesn’t require lengthy meditation sessions (though those are wonderful too!); it’s just about finding small moments to reconnect with yourself and the present moment.
How to Do It:
Incorporate micro-mindfulness practices into your day. Take 60 seconds to focus on your breathing—inhale deeply for four counts, hold for four, and exhale for four. Doing this simple exercise can relax your nervous system and bring clarity to a chaotic day.
Another way to practice mindfulness is by being fully present during everyday moments. For example, when wrapping gifts, focus on the texture of the paper, the sound of the scissors, and the care you’re putting into the task. Avoid multitasking, like checking your phone or planning your next errand, as it takes you out of the moment and contributes to burnout.
There are dozens of ways to practice mindfulness: the key is to slow down and be present.
Set Boundaries
The holiday season often comes with overwhelming invitations, obligations, and expectations. From office parties to family gatherings and school events, it’s easy to feel you must say yes to everything. However, overcommitting can lead to exhaustion, stress, and even resentment, ultimately detracting from the season’s joy.
“Communicate openly with family and friends about what you can commit to. Saying no to events or tasks that drain your energy is okay. Remember, the holidays don’t have to be perfect—they need to be meaningful,” suggests best-selling author Sheena Yap Chan.
How to Do It:
Start by evaluating your energy levels and capacity before accepting commitments. Be honest with yourself about what you can handle without feeling overwhelmed. If attending multiple events in one weekend feels like too much, it’s okay to decline. Use kind but firm language like, “Thank you for inviting me! I’d love to celebrate with you, but I’ve already committed to some downtime this weekend to recharge.”
Setting boundaries is not about shutting others out; it’s about ensuring you have the energy and presence to truly enjoy the commitments you do make. When you prioritize your well-being, you create a more fulfilling and balanced holiday experience for yourself and those around you.
Delegate
The holiday season can be a juggling act, and managing everything requires give and take. Delegating tasks can ease the load and free up time for the things that matter most. Sharing responsibilities is not about relinquishing control but recognizing that teamwork makes for smoother, more enjoyable holidays.
How to Do It:
Start by identifying tasks that can be shared or outsourced. For example, children can take on age-appropriate responsibilities, such as wrapping gifts, setting the table, or decorating. Your partner might help with meal prep, grocery shopping, or errands. If it’s within your budget, consider hiring help for cleaning or catering to lighten the load.
Shebna Osanmoh I, a psychiatric nurse practitioner, recommends, “Share holiday responsibilities with your partner or support system – you don’t have to do it all alone. Trade childcare with other parents to create space for self-care. Taking care of yourself isn’t selfish – it’s essential to being present and emotionally available for your children during this time.”
Delegating isn’t just about convenience; it empowers others to contribute to the holiday magic, creating a shared sense of accomplishment. Collaboration fosters stronger bonds and reduces individual stress. By letting go of the need to do it all, you’ll have more time and energy to be present in the moments that truly count.
Practice Self-Compassion
The holidays often come with high expectations, and when things don’t go perfectly, it’s easy to spiral into self-criticism. Practicing self-compassion can help you navigate these moments with kindness and resilience, allowing you to let go of perfectionism.
How to Do It:
When feelings of stress or failure arise, pause and check in with yourself. Ask, “What would I say to a loved one feeling this way?” Extend the same compassion to yourself. Incorporate small daily rituals that feel good to you, like taking a mindful walk, journaling your feelings, or savoring a cup of tea without distraction.
According to research, self-compassion reduces stress and promotes emotional well-being. It’s not about dismissing challenges but acknowledging them with kindness. By treating yourself with grace, you’ll approach the season with more energy and joy.
Schedule “Me Time”
With a packed holiday calendar, it’s easy for personal time to become an afterthought. But, carving out “me time” is essential for recharging your emotional and physical energy. Treating this time as sacred helps you stay grounded amid the hustle and bustle.
How to Do It:
Block off time in your schedule for activities that nourish you, such as reading, meditating, or enjoying a hobby. Treat this as a commitment to yourself, and don’t let other obligations encroach on it. Even a 20-minute break can work wonders for your mental health.
Research on self-care shows that intentional alone time reduces burnout, improves emotional regulation, and boosts overall happiness. By prioritizing your well-being, you’ll have more to give to others and enjoy the holidays without feeling drained.
Take the Pressure Off Yourself
The pressure to do more, buy more, and attend more events can leave you overwhelmed and disconnected from the season’s true spirit. Take the pressure off yourself, and show up for what truly matters instead of trying to do it all.
“Take a step back and ask yourself: What truly matters to me? Whether it’s meaningful connections, honoring your spiritual values, or simply slowing down, channel your energy into what aligns with your priorities,” explains Dr. Farnoosh Nouri, Clinical Assistant Professor at Simmons School of Education and Human Development.
How to Do It:
Instead of spreading yourself thin, choose a few key activities or traditions that truly resonate with you. For instance, consider hosting a small, intimate gathering instead of a large party. When it comes to gifts, prioritize thoughtful gestures over extravagant spending.
Psychological studies suggest that experiences, rather than material goods, are a bigger catalyst for lasting happiness. By prioritizing what matters most, you can enjoy the holidays with a greater sense of fulfillment and connection.
Stay Active
While the holidays often disrupt routines, staying active is a powerful way to manage stress and maintain energy levels. Physical activity releases endorphins, improving mood and overall well-being, making handling the season’s challenges easier.
How to Do It:
Find simple ways to incorporate movement into your day, even with a packed schedule. Take a brisk walk after meals to boost digestion and clear your mind. Dancing to your favorite holiday music is another fun way to stay active, or try a quick 10-minute yoga session for stress relief. The goal is consistency, not perfection—small bursts of activity can still have a big impact.
Research confirms that regular exercise reduces stress and improves mental well-being. By making movement a part of your holiday routine, you’ll feel more energized and better equipped to enjoy the season.
Mind Your Sleep
Late nights and early mornings can quickly throw your sleep schedule off balance, leaving you feeling drained. Prioritizing quality sleep is essential for managing stress, maintaining energy, and staying healthy throughout the holidays.
How to Do It:
Stick to a consistent bedtime, even during the busiest weeks. Create a relaxing evening routine—try reading, meditating, or sipping herbal tea to wind down. Avoid screens at least an hour before bed, as blue light from devices can interfere with melatonin production, making it harder to fall asleep.
“Parents should also be mindful of their alcohol intake, as overindulgence during holiday celebrations can disrupt sleep and exacerbate feelings of fatigue or irritability. Choosing alternatives such as herbal teas or flavored water can promote relaxation and hydration without compromising sleep quality,” explains Dr. Lizzie Benge, a sleep medicine physician and faculty member at Harvard Medical School’s Division of Sleep
The CDC recommends adults get 7–9 hours of sleep each night for optimal functioning. Making rest a priority will help you wake up refreshed, strengthen your immune system, and maintain your holiday cheer.
Nourish Your Body
Holiday treats are an important part of the season, but overdoing it can leave you feeling sluggish. Research suggests that balanced meals stabilize energy levels and improve mood. Balancing festive foods with healthy options helps you maintain energy so you can feel your best throughout the festive season.
How to Do It:
Focus on adding nourishing foods to your plate alongside holiday favorites. Incorporate fruits, vegetables, lean proteins, and whole grains to keep your energy steady. Stay hydrated by drinking plenty of water throughout the day. Dehydration is especially common during winter and can mimic hunger. Mindful eating can also help you savor indulgences without overdoing it. By prioritizing nutrition, you’ll feel more vibrant and ready to embrace the season’s festivities.
Stay Connected to Your “Why”
The holiday season’s endless to-do lists can make it easy to lose sight of what truly matters. Staying connected to your “why” ensures your activities are meaningful and aligned with what brings you joy. It’s not about doing everything; it’s about doing the things that resonate most with your heart and values.
How to Do It:
Take time to reflect on your core values for the holidays. Is it about spending quality time with loved ones, honoring cherished traditions, or giving back to your community? Once you identify your priorities, let them guide your decisions. For example, if family connection is your focus, skip the unnecessary obligations and plan intentional time together.
Studies in positive psychology show that aligning your actions with your values boosts life satisfaction. By staying true to your “why,” you’ll create a holiday season that feels authentic, joyful, and deeply fulfilling—one that brings more connection and less stress.
