The holidays have a way of turning the volume up on everything. More noise, more expectations, more food, more travel, more family dynamics, and more old memories and unfinished emotional business. Even the most grounded, self-aware people can feel their nervous system tighten during this time of year. If you’ve ever noticed yourself feeling more reactive, more tired, more anxious, more inflamed, or simply “off” around the holidays, you’re not broken. Your body is responding exactly as a nervous system does when stress stacks up. And here’s the most important thing I want you to hear: healing doesn’t require a stress-free life. It requires a nervous system that knows how to process stress.
Stress doesn’t come from one place, and the holidays tend to layer it all at once. Emotional stress from family dynamics and old roles, physical stress from travel, poor sleep, sugar, alcohol, and irregular meals, mental stress from expectations and pressure to enjoy it all, and nervous system stress from disrupted routines and overstimulation all pile together. Your body doesn’t separate these inputs. To the nervous system, stress is stress. When the load gets too high, the body stays in survival mode, and symptoms often follow. The goal isn’t to eliminate these stressors—that’s unrealistic. The goal is to lower the overall load where possible and increase your capacity to process what’s already there.
I don’t aim for perfection during the holidays. I aim for regulation. One way I do this is by reducing unnecessary stressors wherever I can. A simple example is that I don’t do sugar during the holidays. Not because sugar is inherently “bad,” but because it’s a physiological stressor. It spikes blood sugar, increases inflammation, disrupts sleep, and adds strain to an already taxed nervous system. There’s already plenty of stress floating around this time of year; my body doesn’t need extra. This isn’t about restriction or willpower. It’s about discernment and supporting the body wisely.
I also protect my sleep like it’s medicine. Sleep is one of the most powerful regulators of the nervous system. I prioritize consistent bedtimes when possible, reduce late-night stimulation, get morning light exposure, and say no to things that would cost me deep rest. A regulated nervous system begins with a rested one, and during the holidays, sleep often becomes optional when it’s actually essential.
Another non-negotiable for me is emotional processing. Being around family can stir things we don’t consciously expect—old identities, childhood wounds, grief, resentment, guilt, sadness, or longing. Ignoring those emotions doesn’t make them disappear; it stores them in the body. I take time to name what I’m feeling without judgment, let emotions move through instead of managing or suppressing them, and remind my body that I am safe now, even when the past gets activated. This alone can dramatically reduce how the holidays show up in the body.
Instead of obsessing over what you shouldn’t be eating or doing, I encourage you to focus on what actually supports your nervous system. Drinking enough water matters more than most people realize, as dehydration itself is a stress signal to the body. Eating enough protein helps stabilize blood sugar and lower cortisol. Vegetables provide minerals, fiber, and anti-inflammatory support. Regular meals reduce the stress of unpredictability. Gentle movement helps discharge tension, and brief pauses throughout the day allow the nervous system to settle. These seemingly small choices create safety at a cellular level.
The holidays are not a test of your healing. They are an opportunity to practice it. You don’t need to create a perfect environment or a stress-free life. You don’t need to control every variable. You simply need to stay connected to yourself. Each time you choose rest over pushing, nourishment over restriction, feeling over suppressing, and responding over reacting, you teach your nervous system something new. And that’s where real healing happens. Be gentle with yourself this season. Your body is always listening.
