The holiday season is often painted as a time of joy, connection and celebration. But for many, it can bring stress and exhaustion. It can overwhelm.

Between family obligations, social events, financial pressure and the desire to make everything perfect, it's easy to put your own needs on hold. That’s why prioritizing self-care during the holidays isn’t indulgent — it’s essential.

The reality behind holiday stress

• According to a 2023 survey by the American Heart Association (AHA), 79% of respondents said during the holidays they focus so much on creating special moments for others that they overlook their own health needs.
• In that same survey: 69% said they struggle to eat healthfully, 64% to exercise regularly and 56% to get enough sleep during the holiday season — highlighting how common it is for basic self-care to get deprioritized.
• The holidays also take a toll on mental health. A survey conducted by Caron Treatment Centers found that nearly one in three adults say the season triggers increased feelings of anxiety, depression or isolation compared to other times of the year.
• Another polling by American Psychological Association suggests that many Americans feel their stress levels climb during the holidays.

These numbers show that what’s often assumed to be a joyful time can also be among the most stressful — making self-care less of a luxury and more of a necessity.

Why self care matters right now

When we skip essentials like sleep, healthy eating or downtime, we compromise both mental and physical health — especially during a stressful season. The AHA survey highlighted sleep, diet and exercise as the area's most often sacrificed.

Missing “alone time” — even small moments to breathe and reset — is common. A 2024 survey by The Ohio State University Wexner Medical Center found that 46% of Americans say they don’t get enough alone time during the holidays, even though more than half say alone time is “crucial for mental health.”

For many, the holiday season can amplify existing mental-health vulnerabilities, making emotional support and coping strategies more important than ever. The Caron survey (above) reports that almost a third of adults' experience worsened anxiety or depression during the season.

In short, self-care during the holidays isn’t optional. It can reduce stress, protect mental health, and help you get through the season without burnout.

Tips for self-care, backed by what we know

Here are practical, compassionate tips — refined using insights from recent research and surveys — for preserving your well-being during the holidays:

1. Be realistic

Give yourself permission to simplify. Recognize that many people skip sleep, healthy meals, or exercise during the holidays.

Focus on what matters most: fewer events, simpler meals, smaller gift lists.

2. Protect your time

Because nearly half of people report not getting enough alone time when holidays are busy, scheduling small pauses can help significantly.

These pauses — even 5 to 10 minutes — can act as a reset for your nervous system.

3. Maintain basic, healthy routines

Try to keep up with good habits: regular sleep, nutritious meals and gentle movement. Even when schedules are chaotic, these routines help stabilize physical and emotional health.

4. Check In emotionally

Holidays can stir up grief, anxiety, loneliness or stress. Given that many people report increased mental health challenges this season, it’s important to check in: “How am I feeling? What do I need right now?”  Acknowledging feelings — instead of suppressing them — is a powerful act of care.

5. Prioritize rest

Skipping sleep or rest is common in busy seasons; yet rest is crucial for recovery and balance. Try to leave early from late-night gatherings when you can and give yourself permission to nap or rest if needed.

6. Practice mindful enjoyment

Enjoy holiday treats, meals and traditions, but aim for mindful indulgence rather than overdoing it. When many basic needs (sleep, healthy eating, routines) are already compromised, moderation becomes even more important.

7. Ask for help

Whether it’s cooking, gift-giving, hosting, or emotional support, leaning on others is not a sign of weakness but resilience. It helps share the load and preserve your energy. You aren't meant to be doing everything alone!

Final thoughts

The stats are clear: For many, the holidays are more stressful than rejuvenating.

Basic self-care (sleep, healthy meals, rest, alone time) is often the first thing to go. But self-care isn’t a bonus. It’s a vital tool to help you navigate the season with compassion for yourself.

By listening to your body, honoring your limits and protecting your well-being, you give yourself the chance to enjoy the holidays — rather than just survive them.

We're excited to bring you this series, Navigating the Holidays, from Salem Health's Staff Engagement and Resiliency Advocate team. Our SERAs hum away in the background, helping us through good times and bad times.