Simple Self-Care Tips to Reduce Stress During the Holiday Season

The holiday season is often described as “the most wonderful time of the year,” filled with family gatherings, traditions, and celebrations. But for many, it can also bring increased stress and worsen mental and physical health conditions.

Why Stress Levels Spike During the Holidays

• A 2023 American Psychological Association poll revealed that 41% of adults experience higher stress levels during the holidays.
• Among those with mental health conditions, 64% reported their symptoms worsen at this time of year.

If you’re feeling overwhelmed, you’re not alone. The key is to prioritize self-care and make small adjustments to reduce stress. Here are practical, research-backed tips to help you navigate the holiday season more peacefully.

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Self-Care Tips for Managing Holiday Stress

1. Practice Gratitude

Gratitude has been proven to reduce stress and improve overall well-being. It can lead to:

• Better sleep
• Stronger immune health
• Healthier relationships
• Improved professional performance

Start by keeping a gratitude journal or reflecting on three things you’re thankful for each day.

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2. Acknowledge Your Feelings

It’s normal to experience a mix of emotions, such as joy and grief, during the holidays. Writing your feelings in a journal or sharing them with someone you trust can help process these emotions.

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3. Learn to Say “No”

The holidays often come with countless invitations and obligations. Saying “yes” to everything can lead to burnout. Remember, it’s okay to decline requests. “No” is a complete sentence—you don’t need to justify your decisions.

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4. Set Realistic Expectations

You only have 24 hours in a day, so prioritize your commitments. Make a list of events and obligations, then decide which ones matter most. It’s perfectly fine to skip some activities to preserve your mental well-being.

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5. Stick to Healthy Habits

Healthy routines can keep stress in check:

• Eat balanced meals: Nutritious foods can stabilize your mood.
• Sleep well: Sleep is essential for attention, learning, and emotional balance.
• Stay active: Physical activity reduces anxiety and depression while boosting self-esteem.

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6. Reach Out for Help

If stress feels unmanageable or someone you know is experiencing a mental health crisis, don’t hesitate to seek help. Call 988 to connect with a trained crisis counselor for free, confidential support.

For more mental health resources, visit The National Council on Aging.

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Final Thoughts

While the holiday season can be stressful, incorporating these self-care practices into your routine can make a big difference. Take time for yourself and remember, it’s not about doing everything—it’s about doing what truly matters to you.

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Sources:

• American Psychological Association
• National Council on Aging