Navigating Holiday Stress: Self Care Strategies to Boost Mental Health Amid Disrupted Routines

j3jones28
Dec 1, 2025
3 min read

The holiday season often brings joy and celebration, but it can also disrupt daily routines and challenge self care habits. For many adults, this disruption leads to increased holiday stress and anxiety, making it harder to maintain mental health. When schedules change, social demands rise, and expectations grow, it becomes essential to find ways to protect your well-being. This post explores practical strategies to maintain self care and reduce stress during the holidays, helping you stay balanced even when life feels overwhelming.

Eye-level view of a cozy living room with holiday decorations and a lit candle on a side table — Creating a calm space for self care during the holidays

How Disrupted Routines Affect Mental Health

Routines provide structure and predictability, which support emotional stability. During the holidays, many adults face:

Changes in sleep patterns due to late-night gatherings or travel
Irregular meal times and unhealthy food choices
Increased social obligations that can feel draining
Interruptions to exercise or relaxation habits

These shifts can trigger anxiety and heighten holiday stress. When usual self care practices fall by the wayside, it becomes harder to manage emotions and maintain focus. For example, skipping regular exercise may reduce the release of mood-boosting endorphins, while poor sleep can increase irritability and worry.

Understanding how routine disruptions impact mental health helps identify areas to prioritize self care. Small adjustments can make a big difference in preserving balance.

How to Maintain Self Care During the Holidays

Prioritize Sleep and Rest

Sleep is a cornerstone of mental health. Adults often sacrifice rest to fit in more activities, but this worsens stress and anxiety. To protect your sleep:

Set a consistent bedtime, even on weekends
Create a relaxing pre-sleep routine, such as reading or gentle stretching
Limit caffeine and screen time in the evening
Use earplugs or white noise if holiday noise is disruptive

Even when schedules are busy, aim for at least 7 hours of quality sleep. Rest helps your brain process emotions and reduces vulnerability to stress.

Keep Moving in Manageable Ways

Exercise reduces anxiety and improves mood, but holiday disruptions can make it hard to stick to usual workouts. Instead of aiming for long sessions, try:

Short walks after meals or during breaks
Stretching or yoga at home
Dancing to holiday music for fun movement
Using stairs instead of elevators when possible

These small bursts of activity support mental health without requiring large time commitments.

Set Boundaries Around Social Time

Social gatherings can be joyful but also overwhelming. Adults often feel pressure to attend every event, leading to burnout. To manage this:

Choose which events are most meaningful and say no to others
Limit time spent in large groups if it causes anxiety
Communicate your needs clearly to friends and family
Schedule quiet time before and after social activities to recharge

Respecting your limits helps reduce holiday stress and preserves energy for self care.

Close-up view of a journal and pen on a wooden table with a cup of herbal tea — Using journaling and reflection as part of self care during the holidays

Practice Mindful Eating and Hydration

Holiday meals often include rich foods and alcohol, which can affect mood and energy. Adults may overeat or skip meals due to busy days, both of which disrupt mental balance. To maintain self care:

Eat regular, balanced meals with vegetables, protein, and whole grains
Limit alcohol and sugary treats to avoid mood swings
Drink plenty of water throughout the day
Notice how different foods affect your energy and mood

Mindful eating supports physical health and reduces feelings of guilt or anxiety related to food choices.

Use Mindfulness and Relaxation Techniques

Mindfulness helps manage anxiety by focusing attention on the present moment. Simple practices include:

Deep breathing exercises for 5 minutes daily
Guided meditation apps or videos
Progressive muscle relaxation before bed
Taking mindful pauses during busy days to notice surroundings

These techniques calm the nervous system and improve emotional resilience during stressful times.

High angle view of a cozy corner with a soft blanket, a lit candle, and a book on self care — Creating a peaceful corner for relaxation and self care during holiday stress

How to Build a Self Care Plan That Works

Creating a self care plan tailored to your needs helps maintain mental health through the holidays. Consider these steps:

Identify your biggest sources of holiday stress and anxiety
Choose 2-3 self care habits to focus on, such as sleep, movement, or mindfulness
Schedule these activities into your calendar like appointments
Track your mood and energy to see what helps most
Adjust your plan as needed to fit changing demands