How to Prioritize Self-Care Amid Holiday Chaos
Dr. Tatyana Morton, a board-certified internal medicine physician with Ovation Private Health, shares her top recommendations for prioritizing self-care amid holiday chaos. Focusing on proactive wellness and preventive care helps patients stay healthy, resilient, and ready to enjoy the season.
The holidays can be a joyful season, but for many, they’re also one of the most stressful times of the year. Between work deadlines, family obligations, gift shopping, and social commitments, it’s easy to feel overwhelmed and put your well-being on the back burner. But here’s the truth—taking care of yourself isn’t selfish; it’s essential. Prioritizing self-care during the busy holiday season can help you stay energized, reduce stress, and truly enjoy the moments that matter most.
Here’s how you can carve out time for self-care amid the holiday chaos.
1. Make Self-Care a Non-Negotiable
When your schedule is packed, it’s tempting to cross off “me-time” to make room for everything else. However, consistently neglecting yourself can lead to burnout. Instead, treat self-care as an essential part of your day, just like eating or brushing your teeth.
Even 15-30 minutes of intentional time for yourself can have a noticeable impact. Whether it’s a morning yoga session, a short walk, or simply reading with a cup of tea, this uninterrupted time can recharge your body and mind.
Quick Ideas:
Set a daily alarm as a “self-care reminder.”
Block out “you-time” on your calendar like you would any important meeting.
Keep a list of self-care activities that fit into various time slots, from five minutes to an hour.
2. Prioritize Restful Sleep
With holiday parties, late-night gift wrapping, and endless to-do lists, your sleep schedule can easily slip. Yet, quality sleep is the foundation of both mental and physical health. Aim for 7-9 hours of sleep each night, and make bedtime a calming routine to help you wind down.
Tips for Better Sleep:
Avoid screens and heavy meals at least an hour before bedtime.
Create a soothing environment with dim lighting and perhaps a lavender-scented candle.
Try relaxation techniques like reading, journaling, or practicing deep breathing before bed.
3. Choose Nourishment Over Indulgence
The holiday season often comes with rich meals and irresistible treats, and while there’s absolutely room for indulgence, balance is key. Nourishing your body with healthy foods will keep your energy stable and your mood uplifted during busy days.
Healthy Holiday Habits:
Start your day with a balanced breakfast like oatmeal with nuts and fruit or eggs with avocado toast.
Stay hydrated; drink plenty of water even amid festive beverages.
Follow the 80/20 rule: focus on eating nutrient-dense, healthy meals 80% of the time, while allowing yourself to enjoy treats and indulgences in moderation for the remaining 20%.
Remember, taking care of your body doesn’t mean skipping the joy of holiday feasting—it’s about finding a balance that works for you.
4. Learn to Say ‘No’ (With Grace)
One of the biggest causes of holiday stress is overcommitting. From extra work tasks to attending every party and baking cookies for the neighborhood, it’s easy to spread yourself too thin. But here’s the good news: it’s okay to say no.
Saying no doesn’t make you rude or unkind—it makes you intentional. By setting boundaries, you preserve your energy for the people and activities that truly matter to you.
How to Say It:
“Thanks so much for thinking of me, but I can’t commit to that right now.”
“I’d love to catch up when things quiet down in the new year!”
5. Keep Moving Your Body
Exercise may feel like a luxury during chaotic times, but movement can be one of the most effective ways to reduce stress. Physical activity boosts endorphins (feel-good hormones), improves sleep quality, and clears your mind.
You don’t need an intense workout to reap the benefits—even 10-15 minutes of stretching, walking, or dancing to your favorite holiday playlist can bring a sense of calm and joy.
Suggestions:
Go for a family walk after a holiday meal.
Try a quick at-home yoga session with a free online app or video.
Schedule a dance break with your favorite festive tunes.
6. Practice Mindfulness in Small Moments
Mindfulness doesn’t have to mean long meditation sessions (though it can if you enjoy that!). Small mindful moments—like focusing on your breath, savoring your coffee, or pausing to admire holiday lights—can anchor you in the present and reduce feelings of overwhelm.
Easy Practices:
Take three deep breaths whenever you feel stressed.
Use gratitude journaling to end your day on a positive note. Write down three things you’re thankful for.
Practice mindful eating during meals—notice the flavors, textures, and colors of your food.
7. Connect—but Don’t Compare
The holiday season is a time for connection, but with social media, it’s easy to fall into the trap of comparison. The curated highlight reels of others’ “perfect” holidays can make you feel like you’re not doing enough.
Instead of comparing, focus on appreciating your own special moments and nurturing the relationships that bring love and joy into your life.
Ways to Connect Authentically:
Call or message a loved one.
Plan a simple holiday activity with friends or family, like baking or watching a classic movie.
Practice active listening when spending time with loved ones—give them your full attention.
8. Set Boundaries Around Technology
Constant notifications and endless scrolling can drain your mental energy. Setting limits on screen time during the holidays can help you feel more present, whether you’re spending time with loved ones or enjoying some solitude.
Steps You Can Take:
Designate tech-free times, like during meals or before bed.
Use apps or phone features that track and limit your screen time.
Put your phone on airplane mode during family gatherings or personal relaxation time.
9. Celebrate Progress, Not Perfection
Finally, remind yourself that you don’t have to do everything perfectly this holiday season. Whether it’s decorating your home, cooking holiday meals, or finding the perfect gift, give yourself grace.
Self-care is about progress, not perfection. Showing up for yourself, even in small ways, is what truly matters.
Ideas for Self-Compassion:
Create a to-don’t list—things you won’t stress about this year.
Celebrate small wins, like getting through a busy day or taking 10 minutes for yourself.
Treat yourself to something special, like a cozy new blanket or a favorite holiday snack.
Take the First Step Towards a Healthier Holiday
This holiday season, gift yourself with the care and kindness you deserve. Contact us today—we’re here to help you prioritize your well-being and make this your healthiest, happiest holiday yet!
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.
