This 1-Minute Self-Care Hack Is My Secret to a Stress-Free Holiday Season
Every year, the holidays sweep me up in a blur of festivities — from Friendsgivings and gift exchanges to countless parties and year-end celebrations. It’s simultaneously exhilarating and exhausting, which is why this year I’m prioritizing self-care in the form of “joybreaks.”
“The holiday season brings so many wonderful moments of joy and connection, but it can also be one of the most emotionally overwhelming times of the year,” says Vaida Kurseviciene, a licensed clinical psychologist at Madison Park Psychological Services in New York City.
As an editor living in New York City, I’m used to a busy schedule, but the holiday season takes it to another level. So, I talked to mental health experts about the best way to address holiday burnout without sacrificing time with family and friends; it turns out, joybreaks are the answer!
What Is a Joybreak?
As you might’ve guessed, a joybreak is a self-care moment in your busy day that can help you reset. It can be anything from a short meditation to a quick dance break.
“Taking time for yourself isn’t just a nice idea; it’s essential,” Kurseviciene says, emphasizing that it’s more important than ever during really busy times of the year. “It’s about giving yourself a moment to step back and breathe, away from the constant demands of social gatherings, gift-giving, and the complexities of family interactions,” she adds.
And prioritizing your needs isn’t selfish. It’s actually a way to make sure you can fully enjoy your time with family and friends. “A nourished mind not only enhances your well-being … but also positively impacts everyone around you,” says Jasmine Dayan, senior licensed clinical psychologist and director of Cognitive Behavioral Therapy (CBT) at Madison Park Psychological Services.
The perk of a joybreak is that it doesn’t add a huge block of time to your already busy schedule. “Research shows that micro-breaks of even just 10 minutes during the regular work day can help reduce stress and fatigue and promote overall well-being,” says Kim Slipski, a licensed marriage and family therapist in Pasadena, California, who specializes in stress and burnout.
Joybreaks are all about what works for you and your schedule. “While a true break will always give you more bang for your buck, don’t let a certain time expectation deter you — a joybreak can be impactful in as little as just one minute!” Slipski says.
How to Take a Joybreak
A joybreak is all about making the most of the time you have, and it should feel like a “boost of fun!” according to Slipski. “Often, it takes less time than you realize to shift your perspective or produce a boost of feel-good hormones,” she says.
If you’re not sure where to start, Slipski offers some joybreaks that are perfect for the holiday season.
Go for a quick walk. “Feel the brisk air on your cheeks and enjoy the neighbors’ holiday decorations,” Slipski suggests.
Take a dance break. I’ll be blasting “All I Want for Christmas Is You” during my own boogie sessions.
Write in a gratitude journal. “Being mindful … while you take your joybreak can also really increase the impact,” Slipski says.
Make a cozy drink or enjoy a holiday treat. “Taste every last bite of your holiday chocolate,” Slipski says.
Stretch. “Physical movement, even for just a couple of minutes, can release endorphins — the body’s natural mood boosters,” Kurseviciene says.
Take some deep breaths. This will make you slow down and be still, even for just a moment.
Cuddle with a pet. Dog and cat lovers, you already know this is a foolproof mood-booster.
How I’m Using Joybreaks This Holiday Season
As someone who loves to have friends and family over, I know that party prep can be exhausting. To make sure I can recharge before I have to host for the evening, I’ll set aside time to put on a Korean sheet mask to replenish my skin’s moisture and prep it for makeup. More importantly, this moment of stillness helps me calm down before I need to be “on” most of the night — I love a joybreak that pulls double duty!
Between holiday shopping, running errands, and hosting and attending dinner parties, I barely have time to catch my breath. That’s why I’m going to make an intentional effort to listen to a five- to 10-minute guided meditation to be present in the moment. This mindfulness practice allows me to pay attention to my body and mind, allowing thoughts, feelings, and sensations to pass without judgment. “When we carve out even a small amount of time for our own needs, we create space for reflection and self-compassion,” Kurseviciene says.
When I do have more time, I find that a short Vinyasa yoga flow — even just 10 minutes — leaves me feeling more awake and energized.
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