Slow down this Season: A nervous system approach to the holidays
We all know the season’s most famous song, “It’s the most wonderful time of the year!”
But…is it?
The holidays can be a magical time, this is true—but let’s be real—they can also be incredibly overwhelming.
Think about it: the sappy rom-com movies, the poignant advertising, the heartfelt holiday songs, the cozy Christmas markets, the elaborate dinners, and fancy drinks. They are all billed as beautiful experiences we should all be having.
The holiday season is a marketing dream—make everything look perfect and convince everyone they need this perfection! Those kinds of expectations can wreak havoc on your nervous system as the season starts to feel demanding instead of celebratory.
How could anyone feel joyful, grateful, social, present, thoughtful, and productive all at the same time? You can’t. It’s impossible.
For many people, the festive season seems to be full speed ahead as they race to hold it all together.
If all of this sounds a little too familiar and you notice yourself overwhelmed, irritable, or even disconnected by the whirlwind of holiday stress, it’s time to slow down and start enjoying the season.
Seasonal system overload
The holiday period is busy in obvious ways. More socializing, shopping, travel, and the never-ending to-do list to “make the magic” happen.
All of this comes at a cost, as you still have your day-to-day life to keep up with. It’s so much pressure to keep up the pace while also managing work, relationships, regular sleep, daily routines, and self-care.
But there’s also the quiet, emotional side of it that we tend to overlook. The holidays have a tricky way of surfacing hidden memories or realizing old, problematic family dynamics are slipping back into place.
There is also the weight of the year itself as we reflect before moving on. Did we get it right? Achieve everything we set out for that year? Make the holidays perfect?
The mental load, the tension, the fatigue, the anxiety, all land in the body as signs that your nervous system is processing more input than usual.
Why slowing down can feel so hard
There is a strong cultural message—especially around the end of the year—that encourages endurance. Finish the year strong. Get through December. Rest later.
But your body doesn’t work on deadlines.
While these approaches are valid, well-intentioned, and, yes, useful if you can implement them, the narrative misses something very important: if your nervous system is already in high-activation mode, slowing down does not automatically feel safe.
Traditional advice on managing holiday stress usually emphasizes emotional aspects like:
Relax, be present, and enjoy the moment. If you’ve ever been told to “just relax,” you know that it rarely results in a feeling of relaxation!
Take a break and don’t forget to set aside time for yourself. During the craziness of the holidays? Who has time for that?
Set your boundaries and stick to them. Easy in theory, but hard when that irritating family member always shows up.
Staying busy and focused as we move from one thing to the next acts as a form of containment and creates the illusion of control. Our nervous system loves being in control. But pushing through doesn’t necessarily make the season easier; it often makes it harder to feel present when things finally slow down.
When that pace suddenly drops off, everything underneath the surface, the thoughts, feelings, and grief we’ve been ignoring, all restlessly rise up. The result can leave you feeling out of control and completely dysregulated.
This is why, for some people, the calm of the holidays can be more difficult than the busyness. When everything is stripped away in silence, the nervous system stays alert, and the body registers stillness as danger.
Over time, this can show up as emotional reactivity, numbness, low mood, anxiety, or feeling detached from yourself and others. You might even find yourself irritable and snapping at small things, withdrawing socially, or feeling “flat” during moments that once mattered.
Understanding this pattern shifts the goal from forcing rest by “slowing down” to a nervous-system stress approach grounded in safety and body awareness, so the body can truly settle.
Understanding your body’s stress response
Getting in touch with how your body reacts to stress is key to avoiding being overwhelmed, especially when holiday stress piles on top of normal everyday life stress.
Your body is always processing varying intensities and impacts of challenges and demands, and the stress response is a normal physiological reaction of your nervous system’s stress arousal.
The types of stress have been researched heavily and are categorized into four states of stress arousal:
1. Rest and digestion
Deep rest is necessary for recuperation, cellular repair, and regeneration.
2. Relaxation and focus
Stress levels are optimized in a harmonious blend of calmness and alertness, perfect for productivity.
3. Cognitive overload
Moderate stress activation manifests in anxious overthinking, rumination, and mental exertion. This state can be productive for short spurts of problem-solving and planning, but detrimental over prolonged periods of time.
4. Fight or flight
Acute high-alert state, characterized by a rapid heartbeat, faster breathing, and heightened senses associated with full-blown anxiety.
Out of the four major stress responses, cognitive overload is most felt during the holidays as it activates heightened feelings of panic, anxiety, worry, and self-critical thinking
By recognizing the stress responses, you are better prepared to guide your body and nervous system from a state of cognitive overload to a more relaxed state of mind so you can enjoy the holiday season.
Managing stress through nervous system regulation
Chronic stress is often less about a single event and more about how long your nervous system has been dysregulated. Over time, repeated demands and emotional pressure can leave your body stuck in a state of heightened alert.
During a stressful holiday season, gentle body-based support can make a significant difference in calming the nervous system and reducing overwhelming feelings.
The following approaches support both immediate and long-term nervous system regulation.
Supporting your circadian rhythm
Regular exposure to natural light, particularly earlier in the day, helps anchor your circadian rhythm, even during darker winter months. Time outdoors can greatly enhance this effect. In the evenings, reducing artificial light can support your body’s natural wind-down process and prepare your nervous system for rest.Incorporating body-based movement
Movement is excellent for your nervous system as it signals safety. Don’t get too hung up on what “movement” means. You don’t need to go pound it out at the gym (although that can certainly help!). Everyday physical activities, as well as yoga, pilates, or other body-awareness exercises, can help release tension and reduce stored stress.Managing blood sugar levels
The holidays can be very disruptive to regular eating patterns and contribute to stress and mood fluctuations. It’s important to support your blood sugar balance by eating regularly and prioritizing fiber, protein, and healthy fats to help stabilize energy levels and reduce nervous system activation.Supporting your gut microbiome
It’s not talked about often enough, but gut health plays a vital role in regulating your emotional and nervous system, as a diverse microbiome supports resilience to stress. By including fermented foods such as yogurt, kefir, fermented vegetables, or fermented dairy products, you can help strengthen this connection.
When practiced consistently, these supports can help ease holiday stress while building a healthy foundation for deeper nervous system regulation.
How The Place Retreats supports nervous system regulation
All of this talk about stress responses can be confusing, but it’s important to remember that stress itself isn’t always the enemy. Copious amounts of scientific research show that low to moderate stress actually bolsters our resilience. The danger zone is when we become trapped in the relentless cycle of chronic stress, causing adverse effects on our health and nervous system.
At The Place Retreats, we understand that true health begins in the nervous system. Our mind–body–spirit approach is designed to support deep nervous system regulation, helping you move out of chronic stress patterns and reconnect with a sense of safety, ease, and balance. Whether you’re feeling depleted, overwhelmed, or simply in need of space to reset, we offer a lush, tropical environment that supports rest and restoration.
As the holiday season unfolds, slowing down where you can, listening to your body’s cues, and implementing healthy approaches can make a meaningful difference.
If this approach resonates with you, we invite you to explore how The Place Retreats can support your journey toward greater balance and well-being, long after the holiday season has passed.
If you'd like more information on how a wellness retreat at The Place Retreats Bali can help you, contact us to schedule a free 15-minute consultation with a member of our team.
