5 Simple Ways to Reduce Holiday Stress & Feel Your Best
Key Takeaways
- Holiday stress can be reduced by calming the nervous system. Practices like paced breathing, humming, and spending time in nature activate the body’s relaxation response and help you feel calmer during the holidays.
- Small, science-backed habits can make a meaningful difference. Brief moments of paced breathing, supportive social connection, and exposure to green or blue spaces can lower stress hormones and support emotional well-being.
- Setting internal boundaries protects your energy. Prioritizing rest, limiting draining interactions, and practicing self-compassion help prevent burnout and build resilience during the holiday season.
While fun and 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 rest or 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 five tools are designed to help you enjoy the holiday season with greater purpose and ease.
Breathe: The Fastest Way to Reduce Holiday Stress
Breathing deeply and slowly 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 (the parasympathetic nervous system), signaling your body to relax. Try breathing in for a count of 4 and out for a count of 8.
Try This:
Inhale for a count of 4, then exhale for a count of 8. Repeat for 5 minutes.
Therapist’s Tip:
Humming or singing naturally lengthens your exhale, making it an easy and effective way to reduce holiday stress throughout the day.
For a deeper dive into the science of breathing and happiness, psychologist Emma Seppälä, PhD, explores this in her work on nervous system regulation.
Hum: Activate Your Vagus Nerve
Humming isn’t just soothing; research shows it can help lower stress. The vibrations created by humming stimulate the vagus nerve, a key part of the calming branch of your nervous system. Research on vagal tone and nervous system regulation shows that humming can promote relaxation, calm the mind, improve sleep, lower stress, 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
Spending time in nature has a profound impact on stress reduction. Even two minutes near water—such as a fountain, pool, stream, or ocean—can help lower stress hormones and promote a sense of calm.
No water nearby? No problem! Green spaces work too. Spending time in parks, forests, and even indoor plants can provide similar stress-relieving benefits. Regular exposure to greenery helps restore well-being and reduce stress hormones.
Social Connections: The Power of Good Company
The holidays often involve time with a wide range of people—some uplifting, others more challenging. Balancing those interactions with supportive, nourishing connections is essential.
Spend time with people who enrich your life. Positive social interactions help regulate your nervous system, promote a sense of calm, and are strongly linked to better health and longevity.
Long-running research on adult development, including the Harvard Study of Adult Development led by Robert Waldinger, MD, consistently shows that the quality of our relationships—not wealth or achievement—is one of the strongest predictors of long-term health and well-being.
Try This:
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 to Protect Your Energy
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.
Setting boundaries supports your nervous system’s ability to stay regulated under stress, rather than depleting your energy reserves.
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.
And if you slip up—whether it’s skipping a self-care activity or overindulging—practice self-compassion. Research consistently 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.
If holiday stress feels overwhelming or you’d like support tailored to your nervous system and lifestyle, professional therapy can help. I work with teens, adults, and couples using science-backed, mind-body approaches to reduce stress and build resilience:
Therapist Bio
Cari Browning, RN, LCSW, is a licensed therapist and founder of Resilience Focused Therapy in Walnut Creek, CA. Dually trained as both a nurse and psychotherapist, she brings a whole-person, mind-body perspective to her work—supporting both mental and physical health. Cari specializes in helping adults, couples, and teens navigate anxiety, stress, trauma, and relationship challenges with evidence-based approaches, including EMDR, DBT, and the Gottman Method. She is passionate about blending science-backed strategies with compassionate care to help clients feel more confident, resilient, and connected.
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