The holidays are supposed to feel joyful. But for many healthcare workers, they can add pressure to an already packed schedule.
Long shifts don’t slow down this time of year, and family expectations don’t either. So it’s no wonder your own needs can slip to the bottom of the list.
That’s why we asked Jennifer Ferrand, PsyD, a clinical health psychologist and director of Hartford HealthCare’s Well-Being Department, to share share simple, realistic ways healthcare workers can care for themselves during the holiday season.
Connect with the HHC Behavioral Health Network
1. Protect your sleep — even when your schedule changes
Sleep isn’t just about feeling rested — it’s one of the biggest predictors of burnout for healthcare professionals.
“Consistency is key,” says Dr. Ferrand. “Try to go to bed and wake up at the same time every day, even when your shifts or days off vary. That consistency helps regulate your circadian rhythm.”
Before bed, give your body a signal that it’s time to unwind. Dim the lights, put away your phone, and try reading, stretching or deep breathing for 30 minutes before sleep.
And if you’re working long or overnight hours? Strategic naps, light exposure and careful caffeine use can all help.
> Related: Can These 3 Supplements Really Improve Your Sleep?
2. Find small ways to reset during a busy shift
Stress happens — especially during the holidays. But how you respond makes all the difference.
“The most important thing is to be intentional,” says Dr. Ferrand. “You don’t need to be perfect. Even small efforts add up.”
Here are a few quick ways to regulate your stress in the middle of a hectic day:
Take a breath. Between patients or tasks, pause for 30 seconds and take one deep, slow breath. Release tension from your shoulders and jaw as you exhale.
Connect with peers. A quick check-in or shared laugh with a coworker is one of the most effective buffers against stress and burnout.
> Related: How to Take a Microbreak That Actually Helps Your Brain
3. Practice “everyday” self-care
Forget hour-long workouts or spa days — self-care can be simple.
For healthcare workers, these everyday self-care tips can fit into even the busiest days. Hydrate, eat small nourishing snacks, and stretch when you can. “Even brief physical care supports your energy and mood,” Dr. Ferrand says.
She also recommends creating a small “end of shift ritual.” It could be as easy as changing your shoes, listening to music on the way home, or writing down one good thing from the day. That signal helps your body and mind shift from work to home mode.
4. If you’re struggling, start small
If your sleep, stress and self-care all feel off, Dr. Ferrand says there’s one best place to begin — regulation before restoration.
“When your nervous system feels calmer and safer, everything else follows more naturally,” she explains.
Her advice: pick one small thing and do it every day until it sticks. A few great starting points include:
Practicing one consistent moment of calm — even one minute of slow breathing or stretching counts.
Keeping a steady wake-up time to reset your body’s clock.
Fueling and hydrating early so you’re not running on caffeine.
Connecting with someone you trust every day, even with a quick text or laugh.
“These habits build the foundation for better sleep, focus, and resilience,” says Dr. Ferrand.
> Related: Felling Drained? Don’t Ignore These 7 Signs of Compassion Fatigue
Here’s when it’s time to see your doctor
If you’ve tried these tips and still feel constantly exhausted, on edge or emotionally numb, it may be time to reach out for help.
“Burnout and chronic stress don’t just go away on their own,” says Dr. Ferrand. “A primary care provider or mental health professional can help you get the right support — and get back to feeling like yourself again.”