The holiday season often brings joy, togetherness, and cherished memories, but it can also be a time of heightened stress. The pressure to manage finances, meet expectations, and juggle numerous social commitments can leave you feeling overwhelmed. To help you navigate the season with ease, I’ll be suggesting practical and science-backed strategies informed by somatic therapy principles, including Tension and Trauma Release Exercises (TRE®).
Understanding Holiday Stress and Somatic Therapy
Stress manifests not just in the mind but also in the body. According to somatic therapists, unresolved tension and trauma can get ‘stuck’ in our nervous system, causing chronic stress.
Dr. Peter Levine, the founder of Somatic Experiencing, emphasises that the body holds the key to healing:
"Trauma (and stress) is in the nervous system, not the event. By listening to the body and releasing stored tension, we can move toward balance."
7 Simple Steps to Combat Stress this Holiday Season
1. Create a Calming Morning Ritual
Begin your day with mindful breathing or gentle stretches to set a calm tone. A five-minute practice of belly breathing can reduce cortisol levels. Place one hand on your stomach and inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly.
Why it works: Deep breathing activates the parasympathetic nervous system, which counters the body’s stress response.
2. Use TRE® for Tension Release
Try Tension and Trauma Releasing Exercises (TRE®) to release deep muscle tension. Start with the light stretches to tire the leg muscles, then lie down in a comfortable position. Allow your body to shake or tremor naturally. These involuntary movements help reset the nervous system.
Expert insight: Dr. David Berceli explains, “Tremors are the body’s natural way of reducing stress. By reconnecting with this innate mechanism, we can release tension effectively.”
3. Set Boundaries for Holiday Commitments
Learn to say no. Be selective about your social engagements and focus on activities that genuinely bring you joy.
Pro tip: Licensed clinical social worker Nedra Glover Tawwab suggests practicing clear communication, stating, “Healthy boundaries are the cornerstone of a stress-free life.”
4. Engage in Grounding Techniques
When overwhelmed, ground yourself with techniques that bring your awareness to the present moment. For example, the 5-4-3-2-1 method involves identifying:
5 things you can see,
4 things you can touch,
3 things you can hear,
2 things you can smell,
1 thing you can taste.
Why it works: Grounding techniques interrupt anxious thought patterns and bring focus to your physical sensations.
5. Prioritise Movement
Incorporate gentle movement into your daily routine. Yoga, tai chi, or a simple walk can do wonders for your mental health.
Science-backed tip: A 2020 study in Frontiers in Psychology highlighted that regular physical activity significantly reduces stress and enhances mood by regulating stress hormones.
6. Practice Gratitude
Each morning I spend a few minutes reflecting on what I’m grateful for. This practice shifts your focus from your stressors to positive aspects of your life.
Expert insight: Dr. Robert Emmons, a leading gratitude researcher, notes, “Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret.”
7. Schedule Downtime
Intentionally carve out moments to relax. This might include reading a book, taking a warm bath, or simply enjoying a cup of tea. Treat rest as a non-negotiable part of your schedule.
Tip from somatic therapists: Incorporate progressive muscle relaxation, a technique where you tense and relax different muscle groups. It’s a proven method for reducing stress.
Bonus Tips for a Stress-Free Festive Season
Eat Mindfully: Limit sugary treats and alcohol, which can amplify stress. Opt for foods rich in magnesium (like leafy greens) that help calm the nervous system.
Stay Connected: Reach out to supportive friends or join community activities to foster a sense of belonging.
Seek Professional Help if Needed: If holiday stress becomes overwhelming, consider consulting a somatic therapist, like me! I can guide you through exercises like TRE® and other techniques tailored to your needs.
A Season to Thrive, Not Just Survive
By integrating these strategies into your holiday routine, you can navigate the
season with grace and resilience. Remember, managing stress doesn’t mean eliminating it altogether—it’s about creating a balance that allows you to enjoy the festivities. As Dr. Berceli reminds us, “Healing is about reconnecting with the body’s wisdom and trusting it to lead us toward wellness.”
May your holiday season be filled with peace, joy, and moments of true relaxation!
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