9 Holiday Self-Care Tips To Protect Your Mental Health

Encourage your clients to let go of the idea of the 'perfect holiday.' Unrealistic expectations—whether they’re trying to recreate a Hallmark movie or make everyone happy—can lead to disappointment and stress. Help them get clear on what matters to them this season. Knowing that they don't have to strive for an unattainable ideal can bring relief.

Tell your clients to: 

• Focus on what you can control. They should pick one or two traditions that bring genuine joy and discard the rest.

• Practice saying no. Remind them it’s okay to decline events or requests that feel more like an obligation than a joy.

According to a 2022 LendingTree survey, 31% of Americans go into debt during the holidays. Remind clients to focus on thoughtfulness over price tags. Money is a massive holiday stressor, especially with gift-giving, travel, and endless events. Help clients build a realistic holiday budget and stick to it so they can enjoy the season without financial regret.

Tell your clients to: 

• Plan. Suggest making a list of gifts and expenses, then assigning a dollar amount to each.

• Get creative. Homemade gifts or experience-based presents (like offering to babysit for a friend) can be meaningful and cost-effective.

According to a 2022 LendingTree survey, 31% of Americans go into debt during the holidays. Remind clients to focus on thoughtfulness over price tags.

Sleep isn’t just about feeling rested—it’s directly tied to better emotional regulation and reduced stress (National Sleep Foundation, 2021). The hustle and bustle are great for movies but not so much for real life. Encourage your clients to prioritize sleep and carve out moments of rest—even if it means skipping an event or two.

Tell your clients to: 

• Schedule downtime. I suggest blocking out specific evenings or weekends to relax at home.

• Avoid over-scheduling. Teach them the power of leaving a little breathing room between commitments.

A study in Frontiers in Psychology (2020) showed that gratitude can reduce stress and improve mental health. The holidays can amplify feelings of not being “enough”—not doing enough, not spending enough, not hosting enough. Gratitude is an antidote. Help clients shift their focus to what they have instead of what’s missing.

Tell your clients to: 

• Start a gratitude practice. Encourage journaling or even taking a moment daily to name three things they’re thankful for.

• Reframe challenges. When things go sideways, help them find a silver lining or lesson in the chaos.

Dr. Nedra Tawwab, a boundaries expert, often says, "Boundaries are the distance at which I can love you and me simultaneously." Family can be… complicated. Old wounds, clashing personalities, or plain awkwardness can tense holiday gatherings. Help your clients set boundaries and prepare strategies for handling sticky situations.

Tell your clients to: 

• Set limits. They should identify how much time they want to spend with family, communicate this clearly, and stick to it.

• Have an exit plan. It’s okay to leave if a situation becomes too much.

Physical activity is a game-changer for mental health, especially when holiday stress hits. Suggest small, manageable ways for your clients to stay active.

Tell your clients to: 

• Keep it simple. A short walk or dance break can do wonders.

• Incorporate movement into their day. Shopping? Park farther away. Family gathering? Suggest a group walk.

• The Mayo Clinic notes that even 10 minutes of exercise can improve mood and reduce anxiety. 

Studies from Psychological Science suggest that social connections are among the strongest predictors of happiness. Loneliness can creep in during the holidays, especially for grieving clients or those far from loved ones. Help them find ways to connect—or teach them that it’s okay to embrace solitude healthily.

Tell your clients to: 

• Reach out. Encourage calling or FaceTiming friends and family, even if they can’t be there in person. If they prefer solitude, suggest activities like reading a book, taking a nature walk, or practicing mindfulness.

• Find community. Volunteering is a great way to meet people and feel part of something bigger.

Holiday treats are part of the fun, but overindulgence can lead to guilt or discomfort. Help your clients find a balance where they can enjoy the season without feeling deprived or overwhelmed.

Tell your clients to: 

• Ditch the “all or nothing” mindset. It’s okay to enjoy a slice of pie without labeling it as “bad.”

• Limit alcohol. A glass of wine is fine, but too much can amplify anxiety or sadness.

The holidays should feel good. Help your clients identify what truly brings them happiness and encourage them to lean into it. This can uplift them, as they know they have the power to create their own joy.

Tell your clients to: 

• Make a “joy list.” Ask them to write down three things that light them up during the holidays and make time for those.

• Let go of guilt. Remind them it’s okay to prioritize their joy over others’ expectations.

As a coach, you have the power to help your clients shift from holiday survival mode to holiday thrival mode. Share these holiday self-care tips, encourage them to take what resonates, and remind them that self-care isn’t selfish—it’s the foundation for truly enjoying the season.

Want to go deeper? Consider offering a group workshop or one-on-one session focused on holiday self-care. It’s a great way to bring these ideas to life and give your clients the tools they need for a happier, healthier holiday season.