The holiday season can be magical — one filled with lights, laughter, and connection. Yet it can also include long to-do lists, high expectations, and the emotional weight of unresolved stress. This mix of joy and pressure is something many people quietly experience at the same time, but research shows that if you feel this way, you aren’t alone.
According to the American Psychological Association, 89% of U.S. adults feel stressed during the holidays, and 41% say their stress increases during this time compared with the rest of the year. Nearly half report that this stress interferes with their ability to enjoy the season, and 63% describe the holidays with words like “stressful,” “overwhelming,” or “exhausting.” For those already living with a mental health condition, the season can be especially challenging: some research suggests that about 64% experience a worsening of symptoms during the holidays. All of this underscores an important truth: taking deliberate steps to care for yourself during this time is more important than ever.
Prioritize Your Self-Care
Amid the hectic rush of holiday gatherings, shopping, and planning, remember to carve out even small pockets of space for yourself. It’s okay to decline an invitation, scale back expectations, or leave early when you need a breather. Some ways to take care of yourself can include putting on your favorite playlist, watching a beloved holiday movie, or listening to your favorite podcast while doing any tasks or errands. You can also turn on soft lighting to make your environment less harsh and wear something comfortable and soft during high-stress prep periods — tactile comfort matters more than we think.
And when your schedule feels too full for traditional self-care, look for tiny moments woven into what you’re already doing. Take five slow breaths while wrapping gifts, read a single page of a book while standing in line, or step outside for sixty seconds of fresh air. Since your physical wellness is deeply tied to emotional resilience, give rest the same priority as your to-do list, even if that rest comes in tiny but meaningful moments.
Strengthen Supportive Connections
Meaningful time with loved ones can be a powerful source of joy, but it can also create tension, especially when everyone is juggling their own holiday stress. Be honest about your emotional needs and communicate them early, before frustration builds. Let people know how you’re feeling and what helps when holiday routines get hectic: maybe you need a quiet corner for a few minutes between gatherings, a slower start to the morning, or a heads-up before plans change. You can also set gentle expectations by saying things like, “I might slip away for a breather at some point” or “If I step outside for a few minutes, I’m just recharging — not upset.” Small phrases like these diffuse misunderstandings and give others permission to take breaks, too.
When conversations get overwhelming, you can redirect with curiosity (“Tell me about your week”) or step into a small task like refreshing water or tidying a counter — tiny strategies that provide breathing room without withdrawing entirely. Remember: caring for yourself isn’t selfish. Protecting your emotional energy helps you stay present, grounded, and more available for the moments that truly matter.
Use Mental Health Benefits Through Your Insurance
If you have health insurance through the Affordable Care Act, your plan includes coverage for mental health services like therapy, counseling, and substance-use treatment because mental health care is one of the ACA’s essential health benefits. That coverage can make a meaningful difference during this demanding season, especially when stress, family dynamics, and packed schedules make emotional support more important than ever. Telehealth options can help you access care from home through video or phone appointments, allowing you to fit therapy into a lunch break, quiet evening pocket of time, or even a short window between holiday obligations.
Many ACA plans also offer extra wellness resources designed to support your mental well-being in practical, everyday ways. Depending on your insurer, you might find stress-management workshops, mindfulness or meditation programs, digital tools that guide you through breathing exercises, or apps that help with journaling, sleep tracking, or mood check-ins. Some plans include 24/7 nurse or behavioral-health hotlines where you can talk to someone if you’re feeling overwhelmed after hours. These programs are often built into your plan at little or no additional cost, making them an accessible part of your holiday self-care toolkit. Consider exploring your member portal now — you may discover helpful resources you didn’t realize you had, right when you need them most.
Moving Forward with Care and Clarity
For many of us, the holidays are a season of contrasts: moments of joy and connection intertwined with expectation, responsibility, and emotional strain. Supporting yourself in small but consistent ways doesn’t diminish the magic of the season – it helps you experience it more fully. By tending to your emotional needs, leaning on supportive relationships, and using the tools available to you, you can create a holiday season that honors both your joy and your limits. And as you move through the celebrations ahead, remember that you’re not alone in feeling the weight of this time of year, and you’re allowed to care for yourself just as intentionally as you care for others.
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If you or someone you know is struggling or in crisis, help is available. You can call or text 988 to reach the Suicide and Crisis Lifeline, which provides free, confidential support 24 hours a day, 7 days a week. You can also visit 988lifeline.org for more resources.
