Regulating Your Nervous System: Finding Resilience Through the Busy Holidays

As we gear up for the holidays, we know this season often brings more than just festive cheer—it also brings elevated stress. Between shopping, events, family obligations, and year-end tasks, it’s easy to feel overwhelmed. But here’s the thing: elevated stress levels aren’t just an inevitable part of life that we have to accept. In fact, maintaining high levels of stress for too long is unhealthy and takes a serious toll on our physical and mental well-being. This time of year it’s extra important to be mindful of our stress levels and do what we can to manage them more effectively.

The Hidden Cost of Chronic Stress

Stress impacts every system in the body. It’s not just an emotional issue—it can be the root cause or aggravator of many chronic health problems, including:

• Heart disease
• High blood pressure
• Diabetes
• Autoimmune conditions
• Anxiety and depression
• Chronic pain and migraines
• Sleep disorders
• Digestive issues (e.g., IBS, GERD)

Left unchecked, chronic stress wears down many of our internal systems, making it harder to function and enjoy life.

The Unique Stressors of Modern Life

Thankfully, there are many things we can do to manage our stress levels and avoid chronic stress. One of the most important things we can do is start to pay attention to the less obvious stressors in our life. Those are often the ones that do the most damage, because we don’t pay them much notice. For example, we know that our shopping and planning list heading into December will likely cause some stress, together with planning holiday events and trying to get all the extra tasks done, so we’re mindful of trying to simplify those tasks to reduce their stressful impact…but what about the less obvious stressors we don’t notice? Many aspects of our modern world are at odds with how our nervous system was designed to operate and are adding to our already high stress levels. Let’s consider just four unique attributes of modern life that are absolutely impacting your stress levels every day:

• The speed at which we do everything: Constant rushing and “multitasking” (which research suggests is actually a misnomer and is really just us trying to do a lot of different things and not doing any of them well) create an unrelenting sense of urgency. We do everything faster. This is really stressful for our nervous system.
• Information overload: The sheer amount of data we expect our brain to process daily is overwhelming. Did you know it’s been estimated that we now consume as much data in a single day as a person in the 1400s would have absorbed in their entire lifetime? This results in constant pressure on our cognitive functioning, which can cause additional stress. Not to mention that the specific information we have access to can be distressing in terms of content as well. When we watch the news, it’s usually bad news.
• Increased exposure to environmental toxins: Pollution, chemicals, and processed foods create internal stress on our bodies. It’s estimated that approximately 2,500 new chemical substances are introduced to the environment every year in the US alone. Our body does not recognize these or know what to do with them. And this causes more internal stress for our body and mind.
• Disruptions to natural rhythms: Our ancestors lived by natural cycles—circadian, seasonal, and rhythms like feast and famine—which helped maintain nervous system balance. Today we mostly ignore these cues, leading to poor sleep and metabolic stress. Artificial lights, alarm clocks, heaters, and air conditioners—they all keep us disconnected from the rhythms of the natural world we belong to.

With all this in mind, it seems wise for us to take a few extra and intentional steps to care for our nervous system, especially as we head into a busy and demanding holiday season. Limiting our exposure to both the obvious and the more hidden stressors can go a long way toward regulating our nervous system and setting us up for a more enjoyable holiday!

10 Strategies to Regulate Your Nervous System Holistically

Here are a few tips to help:

1. Prioritize mindfulness practices in your day.
   Mindfulness slows down racing thoughts and grounds you in the present. Even a few minutes of meditation, deep breathing, or mindful movement each day can help calm the nervous system.
2. Create space to slow down.
   Build time into your schedule for rest, reflection, or even doing nothing. Schedule mini breaks, even when you’re busy. They matter! It’s okay to say no to things that feel like too much—your well-being is important.
3. Support your body with core nutrition.
   A balanced diet with whole foods helps stabilize blood sugar and provides essential nutrients. Omega-3s, magnesium, and B vitamins are especially helpful for nervous system health.
4. Incorporate key nutritional supplements into your diet.
   When life gets busy, supplements can fill in the gaps. Consider magnesium (for relaxation), B vitamins (to support neurotransmitter function), ashwagandha (to reduce stress), and omega-3s (to support brain health).
5. Slow your breathing.
   One of the quickest ways to regulate your nervous system is to calm your breathing. Breathe gently, into your diaphragm, and give yourself space to slow your breathing when you’re experiencing stress.
6. Engage in a physical activity that you enjoy.
   Exercise releases endorphins and reduces stress hormones. Whether it’s yoga, dancing, just dancing in the kitchen, or a brisk walk outdoors, movement helps balance the nervous system.
7. Limit your exposure to toxic stressors.
   Minimize processed foods and environmental toxins where possible. Opt for natural cleaning products, drink plenty of water, and choose nutrient-dense foods to reduce internal stress.
8. Stay connected with others.
   Social support plays a vital role in stress management. Our connections keep us healthy! Spend time with loved ones or engage in activities where you feel seen and supported.
9. Set boundaries and manage expectations.
   Boundaries protect your energy and mental health. Be intentional about what commitments you take on, especially during the holiday season.

Create a sleep-friendly environment.
Good sleep is essential for nervous system recovery. Aim for a cool, dark room, limit screen time before bed, and establish a calming nighttime routine.

Manage Stress and Be Well

With the holidays around the corner, it’s easy to feel caught in a whirlwind of activities, responsibilities, and expectations. But regulating your nervous system is the key to managing stress and finding joy—no matter how busy life gets. By being more aware of the obvious and less than obvious stressors in your day, you can plan ways to reduce those that are having the biggest impact on your nervous system. By prioritizing mindfulness, slowing down, nourishing your body, and finding small moments of activities that bring you peace and joy, you can build the resilience you need to navigate this season with calm and balance.
Instead of rushing through the next few months on stressed-out autopilot, consider what might shift if you approach them with stress-reducing intention. This could truly be a holiday where you don’t just survive…you thrive!

---

Jessica Kaiser is a seasoned psychotherapist and wellness coach with over 20 years of experience in guiding clients toward resilience and holistic health. Based in Penticton, BC, Canada, Jessica blends practical strategies with compassionate support to help individuals manage stress, find balance, and thrive—even during life’s busiest seasons. As a mother of three active children, she understands the unique challenges of staying grounded and resilient through the holiday hustle. Jessica’s insights and expertise make her a trusted ally for anyone looking to cultivate inner strength and well-being amidst the holiday whirlwind.