5 Simple Ways to Reduce Holiday Stress & Feel Your Best
While fun & festive, the holiday season can also be a source of increased stress for many of us. Travel, social obligations, and seasonal expectations often leave little room for self-care. Luckily, managing stress during the holidays doesn’t have to be complicated.
Taking a few minutes for yourself can be transformative and these 5 tools are designed to help you enjoy the holiday season with purpose and ease.
Breathe: The #1 Tool to Reduce Stress
Breathing deeply and mindfully is one of the quickest ways to calm your nervous system. A simple technique is to extend your exhales. Longer exhales activate the calming branch of the nervous system, signaling your body to relax. Try breathing in for a count of 4 and out for a count of 8.
Pro Tip: Incorporate humming or singing into your day. These activities naturally lengthen your exhale and promote relaxation.
Hum: Activate Your Vagus Nerve
Humming isn’t just soothing; it’s scientifically proven to lower stress. The vibrations created by humming stimulate the vagus nerve, a key part of the calming branch of your nervous system. Research shows that humming can promote relaxation, calm the mind, improve sleep, and reduce blood pressure.
When stress starts to build, try humming your favorite holiday tune or simply “hmm” quietly for a few minutes.
Green & Blue Spaces: Nature’s Stress Relievers
Nature has a profound impact on stress reduction. Spending just two minutes near water—a pond, pool, stream, or ocean—can help lower stress hormone levels and promote relaxation.
No water nearby? No problem! Green spaces like parks, forests, and even indoor plants can provide similar benefits. Regular exposure to greenery helps restore well-being and reduce stress hormones.
Social Connections: The Power of Good Company
The holidays often mean spending time with challenging folks and balancing these interactions with uplifting people is essential.
Spend time with people who enrich your life. Positive social interactions help regulate your nervous system and promote a sense of calm. In fact, social connections are linked to a longer life and better overall health & well-being.
Quick Tip: Schedule a coffee date or a walk with a friend who makes you feel good. These small moments can make a big difference in navigating holiday stress.
Set Internal Boundaries for Your Well-being
An internal boundary is a powerful tool that doesn’t rely on anyone else’s actions but your own. These self-set limits help you prioritize self-care by limiting activities or interactions that drain your energy, allowing you to stay resilient and calm.
Examples of internal boundaries include:
• Limiting time with difficult people.
• Engaging in restorative activities like yoga, meditation, or a short walk.
• Maintaining a regular sleep schedule to prepare for late-night events.
• Choosing holiday treats or beverages intentionally rather than out of obligation.
Remember, if you slip up—whether it’s skipping a self-care activity or overindulging—practice self-compassion. Research shows that being kind to yourself prevents stress from escalating and helps maintain self-esteem.
The holidays don’t have to be synonymous with stress. Prioritize these tools daily, and give yourself the gift of calm, balance, and joy this holiday season.
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