The holiday season can be magical, but let’s be honest—it can also be downright overwhelming. From juggling family obligations to staying on top of endless to-do lists, the stress can sneak in and steal the joy from this special time of year. If you’re feeling the strain, you’re not alone, and the good news is that there are simple, effective ways to bring yourself back to balance.
Working with my clients as a yoga teacher and life coach, I’ve seen how the right practices can help people navigate stress with greater ease. Here, we’ll explore tools to manage holiday stress, from mindful breathing to setting boundaries. By the end, you’ll have a toolkit to help you relieve your stress so you can enjoy the holiday season.
What Is Stress, Really?
Stress is your body’s way of responding to a perceived threat. It takes you out of homeostasis—the state of balance your body naturally craves.
External Stressors
These are the tangible, outside forces that can challenge you, including:
– A hectic physical environment (think crowded malls or noisy gatherings)
– Major life changes, like moving or a new job
– Social and interpersonal pressures
– Financial concerns
– Physical pain or illness
Internal Stressors
Sometimes, stress doesn’t come from outside events but from how we perceive them. Internal stressors often stem from:
– Perfectionism or unrealistic expectations
– A lack of perceived control, often rooted in past experiences
– Worrying about things that haven’t happened yet
Understanding where your stress comes from is the first step to managing it effectively.
How to Manage Stress During the Holidays
The holidays don’t have to leave you feeling frazzled. By incorporating these seven strategies into your routine, you can enjoy more moments of peace and joy.
1. Move Your Body
Physical movement is one of the best ways to reduce stress. Not only does it lower stress hormones like cortisol, but it also boosts endorphins—those feel-good chemicals that naturally improve your mood.
The Science of Movement
A 2015 study found that 30 minutes of moderate exercise helped people become more resilient to stressors. Even light movement, like walking or yoga, can make a difference by increasing oxygenated blood flow to the brain and reducing anxiety.
Personal Tip:
When I feel holiday stress creeping in, I make time for a dance session in my living room. There’s nothing like shaking it out to a favorite playlist to shift my mood instantly.
2. Be Mindful
Mindfulness is all about being present with what’s happening now, without judgment. Jon Kabat-Zinn, the founder of mindfulness-based stress reduction, defines it as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”
Mindfulness in Action
Practicing mindfulness elicits the relaxation response, which helps combat anxiety. This could be as simple as pausing to take three slow breaths before responding to a tense situation. Two common ways to illicit the relaxation response include repetition (word, prayer, repetitive movement) and not attaching a judgement to your thoughts as they arise.
Personal Tip:
I like to start my day with my “morning work.” I sit quietly and remind myself to be grateful by writing down 10 things I appreciate at that moment. This could be anything from the food I am having for breakfast to nourish my body or the love of my family.
3. Take a Breath
The Vagus Nerve
The vagus nerve runs from the base of your brain, through your neck, and into your chest and abdomen. It regulates your heartbeat, digestion, and even your “gut feelings.” By engaging this nerve through slow, diaphragmatic breathing, you can calm your entire system.
Try This Exercise:
Place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly expand. Exhale slowly, letting your belly fall. Repeat for a few minutes to reset your nervous system.
4. Find Some Quiet
Sometimes, the best antidote to stress is simply carving out a little peace.
Meditation Benefits
Meditation focuses your mind and slows down mental chatter. Research shows that it can decrease oxygen consumption by 16–18%, lower your heart rate by 25%, and reduce blood pressure—allowing your body to enter a state of deep rest.
Personal Tip:
During a particularly chaotic holiday, I started meditating for five minutes each morning. Those moments became my anchor, helping me stay calm and centered even on the busiest days.
5. Release It
Holding onto stress can feel suffocating, but letting it out can be surprisingly liberating.
Journaling
Writing down your feelings helps you acknowledge and process them. You don’t need to write a novel—just a few sentences can provide relief.
Movement and Sound
A dance party, shaking your body, or even making noise can release pent-up tension. Singing or chanting, for example, can open your throat chakra, balancing the energy flow between your head and heart.
Personal Tip:
Sometimes if I have a lot of pent-up anger, I set a timer for 5 minutes and begin to free write on a piece of paper about what I am angry about. It doesn’t matter if it sounds awful because it’s for my eyes only. At the end of the 5 minutes, I tear up the paper into little bits and throw it away. This practice I got from Gabby Bernstein and she calls it “rage on the page”.
6. Think It Through
When stress comes from other people’s expectations or behaviors, remind yourself of one key truth: you can only control yourself.
Set Boundaries
Decide what you are willing and able to do, and don’t be afraid to say no. Protecting your energy is an act of self-care.
Let Go of Control
Instead of trying to manage others’ reactions, focus on how you respond. Redirect your energy toward what you can influence—your own actions and mindset.
7. Fill Your Own Tank
Stress can leave you feeling depleted, but regular self-care can help you feel more resilient.
Prioritize Joy
Do something every day that lights you up, whether that’s reading a book, taking a walk, or watching your favorite holiday movie.
Respond, Don’t React
When you’re well-rested and cared for, you’re less likely to snap or feel overwhelmed when things don’t go as planned.
Personal Tip:
I schedule in time for myself during the holiday season. Whether it’s soaking in a bath or enjoying a quiet cup of tea, it’s my way of ensuring I have the energy to show up for others.
Embrace the Joy of the Season
The holidays don’t have to be perfect to be meaningful. By practicing mindfulness, setting boundaries, and taking care of yourself, you can shift from stressed to serene. Remember, you deserve to enjoy this time as much as anyone else.
So, this year, let’s trade holiday chaos for calm—and create space for joy, connection, and a little magic along the way.
Much love & health,
Carrie
Resources:
Rama, Swami; Ballantine MD, Rudolph; Hymes MD, Alan. Science of Breath. Honesdale, Himalayan Institute, 1996.
Leal, Kristin. Meta Anatomy: Anatomy of a Yogi. USA, 2014.
Judith Ph.D., Anodea. Wheels of Life: The classic guide to the chakra system. Woodbury, MN, Llewllyn Worldwide.