Holiday Stress & Mental Health: A Simple 60-Second Self Check-In That Actually Helps
By LaTosha Akana, LMFT
Let’s be honest — this season asks a lot of us.
Between expectations, schedules, family dynamics, and trying to keep everyone else afloat, it’s really easy to move through the holidays on autopilot. Before you know it, something small sets you off and you’re thinking, “Why am I like this right now?”
This time of year tends to stir things up — even for people who usually feel steady. We see it every season: more stress, old patterns resurfacing, shorter fuses, and a general feeling of being stretched too thin. It doesn’t mean anything is wrong with you. It just means you’re carrying a lot.
This is where support, practical tools, and simple grounding habits can make things feel lighter and more manageable.
And one of the easiest places to start is paying attention to yourself on purpose — taking a moment to check in instead of running on autopilot.
Why This Season Feels Like “A Lot”
You’re not imagining it. Holidays naturally add emotional and mental load:
More responsibility and less downtime
Family dynamics resurfacing
Financial pressure or stretched budgets
High expectations to stay cheerful, calm, or “on”
Old traditions mixed with new stressors
Social commitments that take energy, even if they’re good
Your emotional bandwidth gets pulled in every direction. That doesn’t mean you’re struggling — it means you’re human. And if you’re a parent or caretaker, your nervous system is doing double duty.
This is why intentional self check-ins matter.
A 60-Second Self-Check You Can Use Anytime
Most of us weren’t taught how to stop and actually check in with ourselves. We learned to push through, stay busy, and deal with things later — even when “later” never really comes.
But a quick self-check can keep you from slipping into burnout or reacting from overwhelm.
Here’s a grounded, simple version you can do in about a minute:
1. Notice your body.
Instead of asking, “How should I feel?”, ask:
“What sensations are actually happening right now?”
Are you tense? Tired? Wired? Heavy?
Your body often tells the truth before your mind does.
2. Notice what’s taking up mental space.
Ask:
“What is my brain stuck on today?”
A worry? A conversation? A deadline?
Just noticing it can slow things down.
3. Notice your emotional presence.
Are you connected and present?
Or checked out, overloaded, or irritated?
You don’t need to name the emotion perfectly — just acknowledge it.
4. Identify what you honestly need.
Ask:
“What would help me feel a little more grounded right now?”
Maybe you need a breath, a break, a walk outside, a moment alone, or to set a boundary.
5. Choose one small step.
Small steps support your nervous system more than grand gestures.
Your next step might be:
pausing before you say yes
stretching out your shoulders
taking three slow breaths
drinking water
asking for help
finishing one small task
Little things matter more than we think.
Using the Self Check-In Worksheet
Sometimes slowing down long enough to reflect feels impossible — especially when your days feel packed or you’re moving through the holidays at full speed.
That’s exactly why the Holiday Self Check-In Worksheet exists.
Here’s how it can help:
It gives you a structure for reflection (so you’re not trying to “figure it out” in your head)
It helps you put language to what your body and mind are experiencing
It turns vague overwhelm into something you can actually observe
It helps you identify needs instead of pushing through them
It supports emotional wellness, clarity, and stress management when you feel scattered
You can print it and keep it:
in your planner
on your fridge
in your car
tucked in your journal
at your desk
Use it weekly, or on the days when you feel “off” but can’t put your finger on why.
👉 Download Your Holiday Self Check-In Worksheet
(It’s free, simple, and takes only a couple of minutes.)
Supporting yourself doesn’t have to be complicated. Sometimes it’s just noticing what’s happening inside of you and giving yourself permission to respond differently.
You Don’t Have to Navigate This Season Alone
If you’ve been thinking, “I might need a little extra support right now,” that’s worth listening to.
Therapy can help you:
make sense of what you’re feeling
slow down and process
learn tools for grounding and emotional regulation
set realistic expectations
create healthier boundaries
feel more connected and steady through this season
At Community Roots Counseling here in Siskiyou County, we walk with people through these exact moments — holiday stress, family challenges, parenting overwhelm, grief, and feeling stretched thin.
If you’re curious what support might look like, you’re welcome to schedule a consultation call.
No pressure. No commitment. Just a conversation.
You deserve space to breathe again.
AI Usage Disclosure: This blog post was created with assistance from ChatGPT. The content was reviewed and edited by LaTosha Akana to ensure accuracy and quality.
