Holiday Stress & Self-Care for Moms

Nov 5

The holiday season is a time of joy, family, and celebration but for moms, it can also bring stress, exhaustion, and overwhelming expectations. Between cooking, gift shopping, coordinating schedules, and managing family dynamics, it’s easy to put your own wellbeing last. But taking care of yourself isn’t selfish, it’s essential for your health and for your ability to care for others.

Here’s what research and experts suggest for staying calm, grounded, and supported during the holiday season.

Why Moms Feel Extra Stress During the Holidays

Studies show that parents, especially mothers, report higher stress levels during the holiday season due to multitasking, financial pressure, and social obligations. (American Psychological Association, 2022)
Chronic stress can lead to fatigue, anxiety, disrupted sleep, and even affect physical health.
Social expectations of “perfect holidays” can amplify feelings of guilt or inadequacy, leaving moms stretched thin and emotionally drained.

Science-Backed Tips for Holiday Self-Care

1. Prioritize Boundaries

It’s okay to say no. You don’t have to attend every event, host every gathering, or fulfill every obligation. Research shows that setting clear personal boundaries reduces stress and improves overall wellbeing.
Delegate tasks wherever possible: ask family members to help with meals, decorations, or errands.

2. Protect Your Sleep

Adequate sleep is one of the most powerful tools for stress management. Sleep deprivation increases irritability, reduces patience, and makes it harder to cope with daily challenges. (Sleep Foundation, 2023)
Try to keep consistent bedtimes and wake times, even during the chaos of the holidays. Short naps can also help recharge your energy.

3. Move Your Body

Physical activity reduces stress hormones like cortisol and increases endorphins, improving mood and energy. Even 10–20 minutes of walking, yoga, or stretching can make a difference. (Harvard Health, 2021)

4. Practice Mindfulness & Breathing

Mindfulness-based practices have been shown to reduce stress and anxiety. Simple techniques like deep breathing, meditation, or grounding exercises can help moms feel more centered.
Example: Take a 5-minute break, close your eyes, inhale for 4 counts, hold for 2, exhale for 6. Focus on the sensation of your breath.

5. Nourish Your Body

Holiday meals are tempting, but maintaining balanced meals helps keep energy and mood stable. Include plenty of fruits, vegetables, protein, and hydration.
Treats are okay, mindful indulgence reduces guilt and enhances enjoyment.

6. Connect & Ask for Help

Social support is key to reducing stress. Don’t hesitate to ask family or friends for help with childcare, errands, or hosting responsibilities.
Even a short conversation with a supportive friend or family member can help you feel understood and less alone.

Quick Holiday Self-Care Reminders

Breathe: Take a moment before responding to holiday stressors.
Pause: Give yourself permission to rest—even 10 minutes counts.
Delegate: You don’t have to do it all.
Enjoy: Focus on small moments of joy rather than perfection.

Remember: Moms are the backbone of the holiday season but you can’t pour from an empty cup. Prioritizing your own wellbeing doesn’t just help you survive the holidays, it helps you thrive in them.