5 Simple Strategies to Stay Calm and Balanced During Holiday Stress

As the holiday season approaches, the excitement of gatherings and celebrations often comes with its share of challenges. Stressful conversations, packed schedules, and high expectations can take a toll on even the most seasoned holiday enthusiast. With a little preparation, you can navigate these moments with ease and emerge feeling more empowered and connected.

A Holiday Scenario

Picture this: You’re at a holiday dinner, and a lively discussion begins to heat up into a full-blown debate. Your heart races, your shoulders tense, your jaw tightens, and you feel caught between shutting down —or gearing up to argue.

Instead of letting the tension escalate, you excuse yourself for a quick moment of quiet—a bathroom, bedroom, or even your car—and use the B.R.A.I.N.S. Technique™. Within minutes, you’ve shifted from stress to calm, reclaiming your power and turning the situation into an opportunity for self-growth.

This holiday season, why not equip yourself with the tools to create these moments of transformation? Whether you're a caregiver, practitioner, or simply looking for a personal reset, learning the B.R.A.I.N.S. Technique™ can help you navigate stress—not just during the holidays, but in every season of life.

Until then, here are five simple strategies to help you stay calm and balanced through the holidays:

5 Tips to Reduce Holiday Stress

1. Breathe to Reduce Anxiety and Promote Calm
   Reset your nervous system with a quick breathing exercise:

   • Inhale for 4 counts.

   • Hold your breath for 4 counts.

   • Exhale slowly for 8 counts.
     Repeat this for 3-5 rounds, focusing on the long exhale to activate your parasympathetic “rest and digest” response.

2. Ground Yourself When Overwhelmed
   Use your senses to stay present during moments of emotional overwhelm:

   • Name 5 things you can see.

   • Name 5 things you can hear.

   • Name 5 things you can taste, feel, or smell.
     For deeper grounding, do it again with reducing the count to 4, then 3, and so on, until you feel centered again.

3. Take a Post-Meal Walk
   A short walk after meals—just 10-15 minutes—can support digestion, boost serotonin (your feel-good neurotransmitter), and elevate your energy and mood.

4. Set Boundaries to Protect Your Energy
   Decide ahead of time what commitments you’re willing to make—and what you’re not. Saying no to extra obligations or opting to stay elsewhere during a visit can help prevent burnout.

5. Carve Out “You Time” to Recharge
   Amid the holiday hustle, don’t forget to prioritize moments for yourself. Whether it’s sipping tea, journaling, meditating, or simply enjoying a quiet moment, even 10-15 minutes can reset your nervous system.