Holiday Self-Care: Practical Tips for Stress Relief
December is here, bringing with it the sparkle of the holiday season. For many of us, this time of year is filled with joy, celebration, and connection—but it can also bring stress, fatigue, and a sense of overwhelm. The shorter days, packed schedules, and heightened emotions that often accompany the holidays make it more important than ever to prioritize self-care.
By nurturing ourselves with grounding practices and joyful moments, we can maintain balance and foster a sense of well-being throughout the holiday season. Here are seven simple yet powerful ways to support your nervous system and manage stress during this busy time of year.
1. Gentle Yoga Before Bed
Janu Shirshasana, a forward-bending yoga pose, calms the mind by activating the parasympathetic nervous system, which promotes the body's "rest and digest" response. This gentle stretch helps lower cortisol levels, reducing anxiety, stress, and mental tension.
The holidays are notorious for disrupting routines and sleep patterns. Late-night celebrations and added to-dos can make relaxation take a back seat. However, taking time for gentle yoga before bed can make all the difference.
Other poses like Viparita Karani (Legs-Up-the-Wall) and Balasana (Child’s Pose) gently stretch and relax the body while preparing the mind for sleep.
If you’re short on time, try this simple sequence:
Start with Cat-Cow (Marjarasana) for 1-2 minutes to release tension in the spine.
Transition into Child’s Pose, taking deep, slow breaths for a couple of minutes.
Finish with Viparita Karani for 5-10 minutes, letting your legs rest against a wall.
These poses allow your nervous system to reset, releasing the physical and emotional tension that can accumulate during the day. By relaxing your body deeply, restorative yoga sets the stage for a good night's sleep, helping you wake up refreshed and ready for the next day. Pair your practice with dim lighting or a calming playlist for an even deeper sense of relaxation.
2. Conscious Breathing to Calm the Mind
Pranayama Posture gently opens the chest and improves lung expansion, allowing for deeper, more efficient breathing. This enhanced breath capacity helps increase oxygen flow, supports diaphragmatic breathing, and promotes a sense of calm and relaxation.
When holiday stress has your mind racing, your breath can become a powerful tool for grounding. Conscious breathing techniques activate the parasympathetic response, calming your nervous system and bringing clarity to your mind.
One effective practice is diaphragmatic breathing:
Sit or lie down comfortably and place one hand on your chest and the other on your belly.
Inhale deeply through your nose, feeling your belly rise while keeping your chest still.
Exhale slowly through your nose, allowing your belly to fall.
For added relaxation, try the 1:2 breathing ratio:
Inhale for a count of 4, and exhale for a count of 8.
This method helps slow your heart rate and ease anxiety. Incorporate it into your bedtime routine or use it during busy moments, like before a holiday event, to find calm in the chaos.
3. Get Natural Light Exposure Before 10 AM
Amidst the holiday hustle, it’s tempting to stay inside. However, stepping outdoors for natural light exposure in the morning is crucial for balancing your circadian rhythm. Morning sunlight boosts serotonin, elevates your mood, and supports emotional stability.
Try to spend 10-15 minutes outside each morning, whether it’s walking, sipping your coffee on the balcony, or even taking a few mindful breaths by a sunny window. The exposure to natural light helps regulate your sleep-wake cycle, improves focus, and increases your energy levels.
If mornings are hectic, consider combining this habit with a short walk to admire festive decorations or enjoy the brisk winter air. Even on cloudy days, the benefits of natural light are worth the effort.
Take a moment to reflect on how morning sunlight affects your energy and mood. Try stepping outside tomorrow and notice the difference.
4. Walks in Nature to Ground and Restore
The holiday season can feel like a whirlwind, making it essential to slow down and reconnect with nature. A peaceful walk in the forest, park, or even your neighborhood can ground you in the present moment, restore your sense of calm, and ease overstimulation.
Research shows that spending time in nature reduces cortisol levels, lowers blood pressure, and boosts overall mood. If you can, find a quiet path or trail where you can fully immerse yourself in the sights, sounds, and smells of the season. Focus on your senses—notice the crunch of leaves or snow underfoot, the coolness of the air, or the rustling of trees.
Even 15-20 minutes outside can have a profound impact on your nervous system. If you’re feeling overwhelmed or disconnected, let nature offer its quiet, healing embrace.
Take a moment to think about your favorite nature spot to unwind—perhaps a forest path or quiet park. Plan a visit this week to experience its calming effects.
5. Myofascial Release (MFR) for Tension Relief
Cold weather and holiday stress often lead to tight, tense muscles. Myofascial Release (MFR) is a gentle but effective way to ease physical tension while signaling your nervous system to relax.
Using tools like massage balls or foam rollers, you can target tight areas like the shoulders, back, or legs. Here’s a quick routine:
Lie down and place two massage balls in the space between your shoulder blades.
Bend your knees, place your feet on the floor hip-width apart, and slowly rock your pelvis forward and back to make the massage balls move a little bit up and down your back. If you want to add more pressure, lift your arms up, align your wrists on top of your shoulders, and feel the weight of the arms drop.
You can move the balls up or down the spine to find more tight spots to massage. Spend 1-2 minutes on each tight spot, breathing deeply and softly as you release tension.
MFR not only relaxes the body but also helps you feel emotionally lighter. It’s especially helpful after long hours of standing, sitting, or bracing against the cold.
Consider trying self-massage tools like massage balls to relieve stress. Notice how Myofascial Release can ease both physical and emotional tension.
6. Pranamat Acupressure Mat for Nervous System Regulation and Mental Clarity
An acupressure mat, like the Pranamat, can be your secret weapon for holiday stress relief. By stimulating specific pressure points, it promotes circulation, reduces muscle soreness, and activates the parasympathetic nervous system.
To use:
Lie on the mat for 10-15 minutes, either in the evening to unwind or mid-afternoon for a rejuvenating break.
Pair this practice with deep breathing or soothing music for a more profound relaxation experience.
The gentle pressure from the mat encourages endorphin release, helping you feel more balanced and at ease. It’s an easy, low-effort way to melt away the day’s tension.
As a Pranamat affiliate, I wholeheartedly recommend this tool for anyone looking to add an effective self-care practice to their routine. If you’re interested in trying it out, visit Pranamat's website and use my affiliate code TanjaIoveneYoga for a special offer. This simple yet transformative tool has become an essential part of my self-care, and I hope it brings you the same sense of relaxation and balance.
Imagine incorporating an acupressure mat into your self-care routine. Could this become your favorite tool for relaxation? Give it a try and notice the difference.
7. Mindful Morning Rituals
Amid the chaos of holiday schedules, starting your day with a mindful ritual can set the tone for calm and focus. Begin with a gratitude practice—write down three things you’re grateful for or reflect on joyful moments from the previous day. A tool like The Five Minute Journal makes this process simple and structured, helping you build a consistent habit.
You can also incorporate reflective reading to inspire your day. The book The Daily Stoic offers short meditations on mindfulness, resilience, and intentionality, which can help ground your thoughts and set a purposeful tone for the day.
A simple five-minute practice can:
Boost your mood
Increase resilience to stress
Enhance your sense of purpose
These small rituals create a grounding foundation for the day ahead, allowing you to navigate holiday busyness with greater ease.
Reflect on what would make your mornings feel more intentional. Start small and build a routine that brings calm and focus to your day.
Key Takeaways:
Gentle Yoga Before Bed: Reset your body and mind with calming poses.
Conscious Breathing: Use your breath to find calm in moments of stress.
Morning Light Exposure: Step outside to boost mood and energy.
Nature Walks: Reconnect with the present moment and reduce stress.
MFR: Ease tension and invite relaxation with self-massage tools.
Pranamat: Experience deep relaxation with this acupressure mat.
Morning Rituals: Build resilience with gratitude and reflection.
This holiday season, give yourself the gift of self-care. By incorporating these grounding practices into your daily routine, you can cultivate balance, resilience, and joy amidst the busyness. Remember, the best way to give to others is to first nourish yourself. Wishing you a peaceful and happy holiday season!
Which of these practices resonates with you the most? Try one today and let me know how it works for you in the comments below or tag me on instagram @tanjaioveneyoga. I’d love to hear about your journey toward holiday calm and balance!
