Finding Calm in the Holidays: A Somatic Approach to Stress, Connection & Renewal
December Wellness Blog – Mind, Body, and Soul Counseling
The holiday season is often described as “the most wonderful time of the year,” but for many of us—especially parents, caregivers, and those carrying emotional or physical stress—it can easily become overwhelming. December brings full calendars, family dynamics, financial pressure, disrupted routines, and an emotional weight that can feel heavier than any gift bag.
At Mind, Body, and Soul Counseling, we view this season through a holistic lens. The body, mind, and nervous system all respond to holiday stress differently, which is why somatic awareness and gentle, body-based practices can be powerful tools for grounding and reconnecting to yourself.
Why We Feel So Much During the Holidays
Even positive stress is still stress.
December often activates:
Sensory overload from travel, crowded stores, lights, and noise
Emotional triggers tied to memories, grief, or family dynamics
Overextension, mentally and physically
Pressure to “show up” happily even when drained
Disrupted eating, sleeping, and movement patterns
Your nervous system notices—whether you do or not.
Your Body as a Compass
Somatic therapy teaches us that our bodies speak before our thoughts do.
If you’ve been feeling:
Tightness in your jaw or shoulders
Heaviness in your chest
Trouble relaxing at night
Irritability or emotional numbing
Exhaustion that doesn’t go away
…your body may be signaling that you’re at or near capacity.
The good news? Small, simple practices can shift your nervous system back toward safety and connection.
Three Somatic Practices for a Calmer December
1. The “Holiday Exhale”
A quick down-regulation tool you can do anywhere.
Try this:
Inhale gently through your nose for 4 seconds → exhale through your mouth for 6 seconds.
Do this 5 times.
Longer exhales signal to the body: You’re safe.
2. Grounding Through the Senses
When overwhelmed or disconnected, use the 3–3–3 method:
Name 3 things you can see
Notice 3 things you can touch
Take 3 slow breaths
This brings the brain out of “holiday chaos mode” and back into the present moment.
3. Claiming Micro-Moments of Restoration
You don’t need an hour—just 30–90 seconds.
Try:
Hand on heart + slow breathing
Pressing your feet firmly into the ground
A 1-minute stretch
Stepping outside for fresh air
Nervous system regulation happens through repetition, not duration.
Creating Boundaries with Love & Ease
December is a powerful time to practice boundary-setting that’s rooted, confident, and compassionate.
You might try:
“I’d love to participate, but I’m at my capacity for today.”
“That doesn’t work for me this year, but thank you for thinking of me.”
“I’m choosing a slower pace this holiday season.”
Healthy boundaries protect your energy and deepen your connection to others.
Honoring Grief, Change, or Emotional Weight
For many people, the holidays bring up complex emotions—especially if this year involved loss, transitions, or unmet expectations.
Somatic practices can help you hold grief with tenderness rather than suppressing it. Your emotions are valid. Your body is allowed to feel what it feels.
Holistic Ways to Find Joy This Season
Joy doesn’t have to be loud or extravagant. It can be:
A warm shower uninterrupted
Watching your kids laugh
Lighting a candle
Playing music that soothes your nervous system
Choosing rest without guilt
Returning to your breath, again and again
Joy is a somatic experience—felt in the body, not forced through the mind.
If You Need Support This Month
Our clinicians specialize in:
Somatic therapy
Trauma-informed holistic care
Mind-body practices for anxiety, stress, & burnout
Culturally responsive mental health support
Parenting & motherhood mental wellness
You don’t have to navigate December alone.
If this season feels heavy, overwhelming, or emotionally complicated, we’re here to help you reconnect with calm, clarity, and balance.
