By Marnie Kunz,
NASM-certified trainer, USATF-, RRCA-certified running coach

These holiday self-care tips will help you unwind and improve your mood this season. If you find yourself in a slump this time of year, you’re not alone. With the short daylight hours, family issues, cold weather, and financial pressures of the holiday season, it can be a very stressful time for many people. These holiday self-care strategies can help you preserve your peace of mind this season and slow down to take care of yourself.

Note: These self-care tips can help relieve some of the anxiety and low moods that hit around the holidays, but if you find yourself struggling with depression or anxiety that won’t go away, find a licensed mental health professional for help. If you’re dealing with the holiday blues, reach out for support. If you’re struggling with winter blues or seasonal depression, check out our article on How to Beat Winter Blues and Understand SAD. As someone with anxiety, I understand the importance of mental health care and also listening to your body. So slow down and take some time for yourself to get an idea of what strategies will help you the most - this season and always.

Related: Join the Runstreet Holiday Lights Virtual Run

Mental Health During the Holidays

Many people feel down during the holidays, according to researchers. According to a survey of 2,100 Americans, 55% of Americans are experiencing sadness and loneliness during the holidays. Among those surveyed, Gen Z reported the highest rates of loneliness and depression.

The holidays often bring more time with people we may normally be able to avoid, as well as financial pressures to buy gifts, and it’s easy to get caught up in the comparison trap and think everyone else’s families are more “normal” or happy. To top it off, many people struggle with intense emotions during the holiday season.

De-stress from these situations and focus on self-care practices with these holiday self-care tips. Try one or try them all if you need an extra boost of serenity. I bet you’ll be feeling much more relaxed - and maybe even spreading holiday cheer - after adding some self-care to your routine.

Holiday Self-Care Strategies

1. Schedule your own time.

The holidays are a busy time of year with a lto of hustle and bustle and if you don’t set aside time to take care of yourself, it’s easy to skip workouts and forego resting, sleep, and even meals. Schedule time for both “me time” and your regular workouts or regular physical activity, and treat them like any other appointment.

2. Set clear boundaries.

The holidays bring many expectations, and if you don’t set boundaries, you might end up running around doing a million things for everyone else. Set healthy boundaries around rest, movement, and social obligations. It’s okay to say no or to limit how long you’ll spend at a gathering.

3. Say no.

holiday self care furry akita dog with christmas decor — Spending time with pets is a great stress relief.

Going along with setting boundaries, say no when you don’t want to do something. If people ask you to help with things or events you don’t want to be a part of, say no. You can be polite and firm and say “no, thank you, I can’t make it.” Sometimes it’s the person, not the situation that makes us want to recoil. If someone only brings you down or triggers the worst in you, avoid that person as much as you can. You don’t have to make elaborate excuses, just be direct and polite. If people do not respect that, it is their problem.

4. Give yourself a break.

Reserve at least a few hours a week just for you. Do an activity you love — maybe one of your hobbies, like reading, journaling, or yoga — to recharge. Use this downtime as a “time out” from the hustle of the season.

5. Create new traditions.

Sometimes we can get pulled into nostalgia for a past that is long gone or feel grief from losing people in our lives. It’s easy to get caught up in feeling things that are lacking during the holidays. Instead of forcing old traditions that may feel draining, try building new ones. This could mean going for a walk in a snowy park, an evening run, or even picking a few self-care rituals to enjoy every year. New traditions reinforce healthy habits and can become a meaningful part of your holiday.

5. Practice relaxation.

Try to weave in relaxation techniques into your holiday routine:

Take a warm bath, light candles, or meditate for a few minutes.
Stretch or do some gentle yoga in the evening to help calm your mind.
Unplug from social media or work and just be present. These self-care activities can help you reset.

6. Mind your sleep.

Prioritize a consistent sleep schedule and aim for better sleep by winding down early. Avoid screens before bed, and if needed, take a nap during the day to recover from emotional or mental fatigue.

7. Practice gratitude.

Start or continue a gratitude journal. Every morning or evening, write down a few things you’re grateful for. This simple practice gratitude trick helps shift focus from the negative stressors to what’s going well.

8. Eat and drink mindfully.

It’s ok to indulge, but try to practice moderation when it comes to alcohol and rich holiday treats. Include healthy snackoptions like nuts, fruit, or vegetables so you’re not just surviving on cookies. Balance festive foods with healthy eating habits so you feel energized and good throughout the holiday season.

9. Connect with others.

Make time for quality time with people you care about, whether in person or virtually. But, also be realistic: try not to overcommit. Saying no sometimes is part of preserving your mental health.

10. Move your body.

Staying physically active helps your mood and your physical health. Even a short walk or some stretching can boost how you feel. If running isn’t appealing, try cross-training or lower-intensity cardio like walking, hiking, or dancing.

Quick Self-Care Practices to Boost Your Mood

Here are some holiday self-care tips to try:

holiday self care rockefeller center radio city tree

Enjoy a bath and candles.
Watch a favorite holiday movie.
Get outside. Walk or run on a new trail or check out holiday lights for a scenic outing.
Play with your pet.
Take 5 to 10 minutes for meditation to relax your mind.
Cook something you love.
Hang out with your best friend.
Slow down and unplug. Take a social media break.
Read a good book. (Check out my list of the best running books for inspo).
Listen to your favorite podcast.
Color or paint. Get creative and make art.
Volunteer. Do something for others to brighten their holiday season.
Go to an art museum. Lose yourself in the beauty of art.
See your favorite people. Make time to see those you really care about this holiday season. If you live far apart, do a video call to catch up.
Stretch. Sometimes we may not feel up to a full workout but a nice stretch can feel so good to ease muscle tension.

Check out our 51 Self-Care Sunday Ideas for more ways to unwind and relax this holiday season.

Happy - and Healthy - Holidays to You!

If you feel like self-care doesn’t cut it and you’re still feeling down or anxious, talk with a mental health professional. The holidays are a great time to double down on therapy and get a mental boost and extra support from a trained professional. You can find a therapist based on your needs and location.

I hope these holiday self-care tips help you have a less stressful holiday season. Here’s to enjoying some new celebrations and plenty of recharge time. Happy - and peaceful - holidays to you and your loved ones.🫶

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Holiday Self Care Tips from a Trainer