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A little self-care can go a long way during the holiday season. SolStock/Getty Images
  • The hectic holiday season can be a stressful time of year for many people.
  • A new survey shows more than half of adults in the U.S. say they don’t get the alone time they need during the holidays.
  • Experts say alone time can be beneficial for mental health.
  • Self-care, self-gifting, and practicing gratitude can also boost mental well-being, especially during the holidays.

As exciting, fun, and joyful as the holidays can be, many people find it to be stressful.

Not only does stress affect us the moment we’re triggered by a person or situation, but when left unmanaged, it can take a toll on our mental health.

During the hectic holiday season, many people feel pressured by end-of-year deadlines and family and social obligations. Others may feel stretched thin by financial strain this time of year with increased spending and gift giving.

If you’re feeling caught in this cycle of stress and tension during what is supposed to be the “most wonderful time of year,” a little self-care and self-love can go a long way.

Psychotherapist and registered social worker Danika Syrja-McNally MSW, RSW in Markham, Ontario, told Healthline she’s observed the effects of holiday stress in her therapy practice, noting the importance of taking time for yourself.

“As a psychotherapist, sometimes part of my work with clients is giving them permission to do something for themselves, and after that initial push, they see the benefits, and it gets easier to incorporate this into their regular routine,” she said.

Holiday festivities may contribute to stress and burnout, but taking time for yourself could provide some relief.

A national survey from The Ohio State University Wexner Medical Center shows that 46% of adults in the United States report that they don’t get enough alone time during the holidays.

Of the 1,000 respondents who participated in the survey, more than half — 56% — say that getting the alone time they need is very important to their mental well-being.

Sophie Lazarus, PhD, a clinical psychologist in the Department of Psychiatry and Behavioral Health at Ohio State, said in a statement that “in a world that glorifies staying busy, taking a brief break alone can be rewarding both mentally and physically.”

Lazarus noted that taking just a few minutes to yourself can help reduce holiday stress and improve your mental health.

“By taking a brief pause alone, our nervous system can settle, our mind can settle, our body can settle. And I think that can be important. We know that chronic stress is not good for us,” she continued.

The World Health Organization (WHO) defines self-careTrusted Source as “the ability of individuals, families and communities to promote their own health, prevent disease, maintain health, and to cope with illness with or without the support of a health or care worker.”

However, carving out time for self-care may not seem ideal when you’re busy, especially during the holidays, whether you feel pressured to meet a work deadline or family expectation or you simply have too much on your mind.

But finding time for self-care can improve your mental health. A 2020 studyTrusted Source shows that self-care practices can help ease feelings of depression and anxiety.

There are many ways to practice self-care, from getting a massage to practicing yoga or meditation, taking a long, hot bath with Epsom Salt, or listening to relaxing music.

Self-care doesn’t have to break the bank either. You might check your area for massage student clinics, community acupuncture, and other wellness spaces that offer sliding scale or discounted rates.

When practicing self-care, remember that what works for you might not be best for someone else. Try creating a self-care checklist to get a sense of what activities might best suit your personal needs.

Jared Kaplan, a personal trainer and CEO of Arrive Wellness in New York, told Healthline that “acting on the decision to do something about your self-care creates a rush of dopamine,” the feel-good chemical known to reinforce the brain’s reward system.

“Imagine the benefits of reinforced habits of self-care,” he said.

An unusual self-care practice comes in the form of self-gifting.

A 2022 study shows that when stressed-out people treat themselves with a small gift or indulgence, they are more relaxed, happier, and less stressed about time.

The researchers note that people who feel constrained by factors like time, money, and energy may be less likely to treat themselves, driven by a belief that such constraints may hinder their ability to obtain the mental health benefits of self-gifting.

According to this research, the key to breaking free from the cycle of stress and tension is for individuals to recognize that it’s during stressful times when they may need to treat themselves the most.

It’s often said that time is our most valuable asset, once it’s gone, you can never get it back. It’s also one of our top stressors, most of us wish for more time, more money, and an abundance of energy.

The study found that time, money, and mental health pressures were the main factors preventing people from self-gifting.

When the researchers showed participants fictional ads of services or products with self-care or self-gifting taglines, it was participants who were stressed, short on time or lacking funds who showed the least interest in the services and products.

Those participants cited the inability to enjoy the experience of self-gifting due to busy schedules, tight budgets, or long to-do lists.

Researchers hypothesized this thinking was counterproductive and followed up the studies by analyzing the effects of self-gifting activities on those participants.

The overall effect in choosing self-gifting was less stress, increased happiness and relaxation, and a feeling of being less squeezed for time.

If creating space for self-gifting seems daunting, Syrja-McNally said that when you do it, you’ll feel less burnt out and more productive.

If you’re experiencing financial pressure, Syrja-McNally noted you don’t have to spend money to treat yourself, since the idea of self-gifting overlaps with self-care.

“Self-gifting can be taking their 30-minute break at work, arranging a time to go out for a walk or have a bath without kids, that can certainly feel like a gift,” she explained, noting a few more ideas:

  • listen to music or a podcast
  • download a free meditation app
  • enjoy a favorite meal or snack
  • watch a favorite TV show
  • read a book
  • attend a free community event

A large body of evidence supports a gratitude practice for improving mental well-being.

A 2023 meta-analysis of 64 clinical trials found that acts of gratitude are therapeutic, increasing positive feelings in the general population. These findings also suggest that gratitude interventions are a complementary treatment for anxiety and depression.

Other research has demonstrated that expressing gratitude toward loved ones can go a long way in improving mental health.

A 2022 study found that romantic partners who said “thank you” to each other improved their relationship and minimized feelings of stress, which some may find apropos during the holiday season.

‘Tis the season for self-care, self-gifting, and showing appreciation toward others. If you’re feeling stressed during the holidays, treating yourself and others may bring you joy and ease.

Whether gifting to yourself or someone else, remember to stay within your budget to avoid financial strain and feelings of regret.

If holiday gatherings with loved ones become tense or uncomfortable, be sure to take a moment for yourself, too. Leave the room, go for a walk, or just sit and breathe.

If you can, try to find gratitude for those who lift you up and maybe even a little compassion toward those who don’t. Think of the holidays as an opportunity to set aside differences and celebrate our connections with family and friends.