Holiday Self-Care Tips for Parents and Caregivers
Because taking care of you helps you show up for your family.
The holidays are often described as a joyful time, but for many parents and caregivers, especially those supporting children with behavioral health needs, this season can also feel overwhelming. Changes in routine, increased expectations, sensory overload, and social pressure can quickly add up.
At MCF, we hear this every year: caregivers want to create meaningful memories for their families, but they are often running on empty themselves. We want to remind you that caring for yourself is not selfish: it’s essential.
Here are a few gentle, practical ways to protect your mental health and stay connected to what matters most during the holiday season.
Let Go of Perfection
The pressure to make the holidays “just right” can be exhausting. Perfection isn’t what creates connection – small, meaningful moments do. A shared laugh, a quiet activity together, or a familiar routine can be far more grounding than a packed schedule or elaborate plans.
Protect Routines (As Much as Possible)
Routines help children, and caregivers, feel safe and regulated. While some disruption is inevitable during the holidays, keeping regular sleep, meals, and downtime whenever you can can make a big difference.
Build in Quiet, Sensory-Friendly Breaks
Holiday gatherings, decorations, and events can be overstimulating. Plan ahead for quiet breaks, low-sensory spaces, or short exits when needed. These pauses help everyone reset and can prevent stress from escalating.
Set Realistic Expectations
You don’t have to attend every event, host every gathering, or say yes to every request. It’s okay to simplify gift-giving, traditions, and plans. Choosing what works best for your family is a form of care.
Ask for Help Early and Often
Support doesn’t mean you’re failing – it means you’re human. Delegate tasks when possible, and reach out to friends, family members, or trusted supports. You don’t have to do everything alone.
Say “No” Without Guilt
Boundaries are an important part of self-care. Saying no to something that drains you creates space for what truly supports your family’s well-being.
Limit Screen and Media Overload
Holiday ads, social media, and nonstop messaging can increase stress and comparison. Stepping back, even briefly, can help you stay grounded and present.
Celebrate Small Wins
Every calm moment, every boundary held, every time you chose rest, it all counts. Acknowledge what did go well, even if the day didn’t look the way you imagined.
Remember: taking care of yourself helps you take care of your loved ones. This season doesn’t have to be perfect to be meaningful. We’re holding space for you, and we’re here to support you, during the holidays and beyond.