Self-Care Solutions for Holiday Anxiety
TL;DR
• Holiday joy and pressure can coexist, stress is normal.
• Pick one repeatable daily habit: 15-minute walk, two-minute breath, or short wind-down.
• Set realistic expectations, schedule “you time,” protect sleep and meals, and lower the bar for connection.
• If stress disrupts sleep, mood, or relationships, therapy helps. Start here: Anxiety Therapy.
The holidays are a stressful time of year for most people. Despite the joyous spirit that typically accompanies the season, managing expectations, plans, and responsibilities can be difficult while also dealing with increased stress levels. It's important to recognize the signs of mental health decline during the holidays and to take steps to ensure you care for yourself.
Self-care is essential for maintaining emotional and mental well-being throughout the holidays. In this blog post, I will explore some solutions for restoring balance to your mental health during the holiday season. I’ll look at strategies for addressing stress, managing time, setting boundaries, and more. Taking care of yourself during the holidays is the best way to ensure you have the energy and emotional reserves to enjoy the season and get through it with a healthy and positive outlook.
Set Realistic Expectations
Setting realistic expectations for the holiday season is an important part of self-care for your mental health. The holiday season can be a time of joy and celebration. Still, it can also be a challenging time of year for many people. Setting realistic expectations for yourself, your family, and your friends will help you to stay grounded and focused on what's important.
Make sure you take time to relax and take care of your mental health amid the holiday hustle and bustle. Set realistic goals and deadlines to avoid feeling overwhelmed and burned out. Remind yourself that taking a break and putting your mental health first is okay.
Try this: Write one “must-do,” one “nice-to-do,” and one “can-wait” for the day. If new requests pop up, say, “I can’t this week—let’s revisit next month.”
Schedule Time for Yourself
It can be easy to let yourself get overwhelmed and overworked during the holidays. To ensure that your mental health stays in good shape, setting aside some time for yourself is important. This can be as simple as scheduling a few minutes each day for a quick mindfulness practice, like meditation or breathing exercises. Or take a few hours each week to do something that relaxes and energizes you, like taking a leisurely walk, getting a massage, or swimming. Having dedicated "me" time can make all the difference in staying mentally healthy during the holidays.
Try this: Put a daily 10-minute “you time” block on your calendar. Protect it like an appointment. Options: warm drink + 10 breaths, quiet walk, or one chapter of a book.
Prioritize Healthy Habits
The holidays can be incredibly stressful, but self-care is the best way to ensure your mental health remains in a good place. One of the best ways to practice self-care during the holidays is to prioritize healthy habits. This could mean setting aside time for daily exercise, taking regular breaks, getting enough rest, and eating nutritious foods. Additionally, stay hydrated and get enough sunlight, which is important for regulating mental health. Taking the time to care for yourself will go a long way in helping you manage stress and avoid burnout during the holiday season.
Try this: Aim for a steady sleep window, a 15-minute daylight walk, a protein + produce plate at meals, and a water bottle within reach.
Find Ways to Stay Connected
The holidays can be difficult for those struggling with their mental health, as it can be a season of loneliness. Finding ways to stay connected with loved ones and the outside world is important to help combat loneliness. Reach out to friends and family, whether it's via video call, text, or phone call. You could also join an online support group or connect with a mental health professional. It also helps to attend virtual holiday gatherings with friends and family. Remember to also take time to connect with yourself by journaling or meditating.
Try this: Set one tiny touchpoint per week, a five-minute call, a shared walk, or sending one photo from your day to a friend.
Seek Support from Professionals When Needed
The holidays can bring a lot of joy but also a lot of stress and anxiety. While mental health is always important, it is especially important during the holidays. One of the most important self-care solutions for holiday mental health is seeking professional support when needed. Whether you're struggling with depression, anxiety, or other mental health issues, talking to a trusted therapist, doctor, or other health professional is important. Don't be afraid to reach out for help when you need it. Doing so can greatly impact your mental health and overall holiday experience. Try this: If anxiety is disrupting sleep, relationships, or work, book one consult with a professional. Ask for a clear weekly plan and one daily tool (e.g., inhale 4, exhale 6–8 for two minutes).
Taking care of yourself during the holidays is important to maintaining your mental health. Be mindful of how you feel, get sufficient rest, and practice self-care. Self-care can take many forms, from relaxation exercises like yoga to setting boundaries and saying no to extra commitments. Proactively caring for your mental health allows you to enjoy the holidays without feeling overwhelmed or stressed.
To find out more about my services, start here: Anxiety Therapy
Find support where you are: Boise Area • Salt Lake City Area • Denver Area • Connecticut
FAQ
How can I practice self-care if I’m short on time?
Use micro-habits: two minutes of extended-exhale breathing (inhale 4, exhale 6–8), a three-minute movement snack (shoulder rolls, brisk lap, gentle sway), or a five-minute outdoor break. Consistency matters more than duration.
What if family dynamics make the holidays stressful?
Give yourself a new 10-minute role (dish helper, tea runner, kid buddy) to change the script. Plan one reset between events (walk, breathwork) and one boundary line: “I’m stepping outside for a few minutes—I’ll be right back.”
How do I know when to seek professional help?
If stress is causing persistent sleep trouble, irritability, dread, or withdrawal—and self-care isn’t helping—therapy can provide targeted tools and support. You don’t have to white-knuckle the season.
About the Author
Taylor Garff, M.Coun, LCPC, CMHC, LPC, is a licensed therapist with over 10 years of experience helping adults manage anxiety, overwhelm, and identity challenges. He is certified in HeartMath, Safe and Sound Protocol (SSP), and breathwork facilitation. Taylor is the founder of Inner Heart Therapy, where he provides online therapy across multiple states.
Last reviewed: November 5, 2025 by Taylor Garff, M.Coun, LCPC, CMHC, LPC
