When the final “ber” months roll around, the world wraps itself in holiday cheer. Families make travel plans, calendars fill with festive gatherings, and store shelves overflow with stocking stuffers and seasonal treats. 

But behind the twinkle lights and snow-covered commercials, the holidays can be a stressful time. According to the American Psychological Association, 41% of U.S. adults said their stress levels rise during the holiday season. 

So, if you find yourself feeling anxious or overwhelmed this time of year, you’re definitely not alone. We’ve put together a simple checklist of holiday self-care strategies to help you protect your mental health during the holidays—and carry those healthy habits into the new year. 

Image that describes that 41% of U.S. adults report increased stress levels during the holiday season, often due to factors like finances, loneliness, and a change in routines.

Why Is Mental Health During the Holidays So Important? 

The holidays can be joyful (who doesn’t love the nostalgic smell of gingerbread cookies baking?), but they can also amplify stress, grief, and financial strain. 

Here are a few common reasons why mental health during the holidays often needs extra attention: 

  • Grief and loneliness  
    Holiday traditions can bring up memories of loved ones who are no longer with us, leaving many feeling isolated. 
  • Financial pressure  
    Americans spend an average of $1,000 on Christmas gifts. Often, that money comes from credit cards or stretches our budgets for essentials like groceries or utilities. 
  • Unrealistic expectations  
    Social media and commercials can make it seem like everyone else is living a picture-perfect holiday, adding pressure to keep up. 
  • Family conflict  
    Old tensions can resurface when families gather, making celebrations feel stressful instead of festive. 
  • Disrupted routines  
    Parties, travel, and packed schedules often mean less sleep, irregular meals, and skipped workouts, all of which can affect mental health. 
  • Seasonal affective disorder (SAD)  
    Some people experience feelings of depression triggered by the shorter days and reduced sunlight of the winter months. 

Recognizing these challenges is the first step to creating a holiday season that supports both joy and well-being. 

10 Tips for Managing Holiday Stress and Protecting Your Mental Health 

Holiday to-do lists can take over quickly, but your mental health deserves space on the calendar, too. These 10 simple strategies can help you stay grounded, reduce stress, and really enjoy the season. 

#1 Acknowledge Your Feelings 

It’s okay if the holidays bring up sadness, stress, or loneliness. Allow yourself to feel without judgment, and know that mixed emotions are completely valid. 

#2 Set Realistic Expectations 

The holidays don’t have to look like a movie scene. Focus on the traditions and moments that matter most, and let go of the pressure for perfection. (Behind the scenes of every perfect Christmas movie is a full crew managing the chaos you never see.) 

#3 Create Boundaries 

Protect your time and energy by: 

  • Setting a budget for gifts and sticking to it 
  • Saying no to events or conversations that drain you 

#4 Stick to Your Routines 

Your schedule may feel off during November and December, but you can still keep your body on a familiar rhythm. Aim for your usual sleep, meal, and exercise habits, even if that means shortening a workout or bringing some healthy snacks with you. 

#5 Prioritize Holiday Self-Care 

Self-care doesn’t have to mean a spa day with friends. During the holidays, it might look like taking a walk outside, reading by the fire, or enjoying a quiet cup of tea. Small breaks can help prevent burnout from busy schedules or challenging family dynamics. 

#6 Stay Connected 

On the flip side, you may not have family or friends nearby during the holidays. Reach out to loved ones, community groups, or neighbors if you’re feeling isolated. Even a quick phone call or video chat can help you feel closer, no matter the distance. 

#7 Plan Ahead 

Lists, meal plans, and early gift wrapping can prevent last-minute stress. Delegating tasks also lightens the load—for instance, asking each family member to bring a dish for the holiday dinner instead of cooking everything yourself. 

#8 Practice Gratitude 

Noticing the small joys of the season can shift your mindset. Try writing down one or two things you’re thankful for each day. At the end of each week, take a few minutes to read and acknowledge everything you were grateful for, big and small. 

#9 Limit Triggers 

Be mindful of what causes stress, whether it’s scrolling through social media or overscheduling. Step back from what doesn’t serve your well-being. 

#10 Give Yourself Grace 

Remember that you don’t have to do it all. Allow yourself to rest, reset, and celebrate the holidays in a way that feels right for you. 

Your Next Move Starts Here 

Wondering why some people seem to handle holiday stress with ease? Understanding how humans cope, build resilience, and navigate social pressures isn’t just interesting. It’s a practical skill set you can use every day. 

With UTPB’s online Bachelor of Arts in Psychology or Master of Social Work* programs, you can dive into what makes people tick, explore mental health strategies, and learn how to support others in meaningful ways. If turning your curiosity about human behavior into real-world impact sounds like your kind of thing, exploring these programs could be your next move. 

Find the program that fits your vibe. Need a little guidance before the heavy lifting? Take our Choose Your Path quiz to see which undergraduate programs match your interests and strengths. 

*Currently engaged in the accreditation process. 

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