Self-Care During the Holiday Season
How and why its important to fill your cup first
Written by Serena Jain, Certified Mindfulness Educator & National Board-Certified Integrative Health & Well-Being Coach
The holiday season has arrived. Holiday lights, music and festivities are in full swing. It’s an exciting time of the year in anticipation of gathering with friends, family and loved ones.
For many folks, this time of year also brings higher stress levels. Calendars are packed with holiday events and school functions, to-do lists are endless, gifts need to be purchased and wrapped, holiday meals and events need to be planned, the house needs to be decorated, and the list keeps growing. With all that there is to do, it is natural to experience stress and overwhelm during this busy time.
To experience the joy and pleasantries that the holidays are intended to bring, self-care and “filling your own cup first” are necessities during this time. You can think about your mental, emotional and physical resources as a complex and connected biological system. When we are depleted, our bodies release cortisol, a stress hormone, that impairs our ability to make sound decisions, weakens the immune systems, and reduces our capacity for empathy. A chronically stressed brain cannot perform optimally under these conditions.
The biggest misconception about self-care and “filling your own cup first” is that it’s selfish. The idea that we must choose between caring for ourselves or caring for others ignores the interconnected and symbiotic nature of human relationships. When we are running on empty, we don’t just hurt ourselves; we offer others a reduced version of ourselves; our capabilities, patience, and presence.
This is why filling your cup first is beneficial not only for yourself but also for others. Once you have take care of your needs, then and only then can you show up for others as the best version of yourself. It is of course possible to give to others, even when you haven’t taken care of your own needs, but will you be energetic? Will you be joyful? Will you be engaged? You will likely be distracted, depleted and even full of negative emotions rather than feeling festive or cheerful.
Here are some ideas and tips for self-care this holiday season. If you would like to enjoy the holidays with presence and joy, I encourage you to honor your needs and care for yourself just like you do for others. When you honor yourself, this time of year can be full of light, laughter and joy.
When folks are stressed and overwhelmed, physical well-being is critical. Rest should be prioritized even during these busy times. Consider setting a consistent sleep schedule and honoring it despite holiday commitments.
Movement is vital to our well-being, and integrating gentle exercises like morning stretches, winter walks, or yoga into your daily routine can be highly supportive at this time.
As you consider nourishment, remember “We are what we eat.” Paying attention to daily nourishment is critical. Continuing to eat nutrient-rich meals and staying well hydrated while also enjoying holiday foods and treats will help you maintain your equilibrium and your digestive system will thank you.
Emotional balance and equanimity will serve you well this holiday season. Creating space and time to process emotions during the holidays can be highly supportive. This could look like journaling, confiding in trusted friends, or simply allowing yourself to feel your feelings without judgment. It’s ok to set boundaries around social obligations and family events. Remember that it’s okay to say no to some invitations or limit time in overwhelming situations.
Continue to practice mindfulness to stay grounded and balanced during heightened activity. This could be through brief meditation sessions, mindful breathing while cooking and walking, or simply taking purposeful pauses throughout the day.
Consider your spiritual connection with others and with yourself. Honor what feels meaningful to you personally during this season. This might involve traditional religious practices, time in nature, gratitude rituals, or quiet reflection. Consider creating small personal ceremonies that help you connect with your values and what matters most.
Think about your physical environment and consider creating a space for quiet time, and meditation. Decluttering and maintaining tidiness also help reduce stress. Spending time outdoors to maintain a connection with the natural world is restorative and especially helpful on shorter winter days with less periods of sunlight.
Lastly, ensure a balance of social connection with time for introspection. While holidays emphasize gathering, ensure you have regular moments of quiet to recharge and be intentional about which social commitments truly nurture you.
Here are some practical ideas to “fill your cup” and care for yourself:
- Schedule “silent nights” – evenings dedicated to quiet activities without screens and social activity.
- Create morning rituals that ground you before the day begins, such as meditation and mindful movement.
- Keep nourishing snacks and herbal teas readily available throughout the day.
- Plan recovery days after major events or travel.
- Use breath work or quick meditation practices during transitions between activities
Remember that self-care during holidays isn’t about perfection but rather maintaining the balance and peace of mind you need to be present for what matters most to you during this season. Happy Holidays!
