The holidays are a time of celebration for many but can also increase stress and strain our mental and physical health. Self-care and stress reduction are possible during the holidays, like all year long, via healthy habits that include learning to say no. Other tips for taking care of yourself during the holidays include being realistic, writing your feelings down in a journal, volunteering, and asking for support.

Amanda Krisher Associate Director, Behavioral Health, NCOA Center for Healthy Aging People often describe the holiday season as “the most wonderful time of the year” filled with family, friends, celebrations, traditions, and good cheer. For some, though, the holiday season can bring increased stress and worsen physical and mental health conditions.

Consider that:

• A 2023 American Psychological Association poll found 41% of adults reported that their stress level increases during the holiday season.

• Among people living with a mental health condition, 64% reported their conditions worsens around the holidays. During the holiday season, it is especially important to practice self-care and find ways to reduce stress when possible. Here are a few ideas, from practicing gratitude to helping others to writing your thoughts and feelings down in a journal.

9 self-care tips to support your mental well-being during the holidays

1. Practice gratitude

Research shows that those who practice gratitude not only reduce their stress levels but also feel less pain, get better sleep, have stronger immune systems, experience healthier relationships, and perform better professionally. Gratitude has also been shown to motivate people to make healthier food Mental Health and the Holidays:

9 Tips for Self-Care

choices. Gratitude can be practiced in a variety of ways.

• Create a “gratitude jar”—When you feel gratitude, write that experience down on a piece of paper and place it in the jar. Each month, pull out a few experiences to read and maybe share with others.

• Start a gratitude journal—every day write down at least 1 thing you were grateful for that day. It could be as simple as a beautiful flower, someone who smiled at you, or even getting out of bed.

2. Acknowledge your feelings Every feeling you experience is valid. Give yourself permission to feel each feeling. You may experience opposing feelings, like grief and joy, during the holiday and that is okay. Using an emotion checklist can help you better identify you’re feeling. You may find it helpful to write down your feelings in a journal or share them with someone you trust.

3. Learn to say “no” It can be tempting to say “yes” to everything, especially at the holidays. If you say “yes” to something when you wanted to say “no” it can lead to feelings of resentment and being overwhelmed. Remember that “no” is a complete sentence and you do not have to explain your choice to other.

4. Be realistic There are only 24-hours in a day. Make a list of all the events and obligations you have during the holiday season and prioritize them. Know that it is okay to decline an invitation or make a conscious choice to only participate in a certain number of holiday events during a given timeframe. For example, you may decide to only participate in 1 event each weekend.

5. Stick to healthy habits

In the hustle and bustle of the holiday season, it can be easy to forget about the basics. Healthy foods can boost our mood, sleep has been shown to maintain cognitive skills such as attention, learning, and memory as well as increasing positive emotions, and physical activity is associated with reduced anxiety, depression, and negative mood plus an increase in self-esteem and cognitive function. Here are some ways to make healthy habits a priority.

• Diet—Before attending a holiday gathering have a healthy snack. Fill your plate with fruits and vegetables, if possible use low fat and reduced sodium ingredients, enjoy small portions of higher calorie foods.

• Sleep—The National Sleep Foundation recommends sticking to a sleep schedule where you go to bed and wake up at the same time every day, creating a sleep-friendly bedroom that is dark, quiet, and a comfortable temperature, exercising daily, and avoid food and drinks 2-3 hours before bed.

• Exercise—visit your local senior center and check out their physical activity offerings. Take a walk outside or have a dance party.