The holidays are a beautiful time of year. They are also a deeply emotional time of year.
From nostalgia to joy and even moments of pain, the holidays can stir a wide range of emotions. Many of us experience stress, gratitude, anxiety, sadness, and reflection all woven together throughout the season.
No matter what you are feeling, it does not mean something is wrong with you. It means you are human!
Emotions are not just feelings. They are signals from the body, the nervous system, and the heart. When emotions shift, the body responds. When we support the body naturally, emotions often become easier to navigate.
Today, I wanted to take some time to explore the most common holiday emotions and strategies to help you navigate each of them:
Holiday Stress, When Everything Feels Like Too Much
Holiday stress shows up in many forms. Busy schedules, financial pressure, family expectations, travel, and constant stimulation can push the nervous system into overload.
Physically, stress raises cortisol levels, disrupts digestion, impacts sleep, and throws blood sugar out of balance. Emotionally, it can lead to irritability, exhaustion, and a sense of being overwhelmed.
Natural ways to support stress during the holidays:
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Slow your mornings down when possible. Even a few quiet minutes of breathing, prayer, or stillness can help reset your nervous system.
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Keep blood sugar steady by eating protein with every meal and snack.
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Magnesium is a wonderful support for relaxation, muscle tension, and sleep quality.
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Be mindful of caffeine. Too much stimulation can worsen stress and anxiety.
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Rest is not a luxury. It is one of the most powerful forms of medicine.
Depression
When the Season Feels Heavy
Not everyone feels cheerful during the holidays, and that is more common than people like to admit. Depression during this season can stem from grief, loneliness, strained relationships, or seasonal changes in light.
Shorter days can lower serotonin levels, which directly affects mood. Add emotional memories or unmet expectations, and the heaviness can feel overwhelming.
Natural Ways to Combat Depression:
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Get outside during daylight hours, even when it is cloudy. Natural light still matters.
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Move your body gently. Walking, stretching, or light strength work can support brain chemistry and emotional balance.
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Omega-3 fatty acids support brain health and mood regulation.
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Stay connected to safe people, even in small ways. One meaningful conversation can make a difference.
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If the holidays feel hard, you are not failing the season. You are navigating something real.
Anxiety
When the Mind Will Not Slow Down
Anxiety during the holidays often shows up as racing thoughts, tightness in the chest, poor sleep, or constant worry. Social pressure, overstimulation, and uncertainty can amplify anxious patterns.
Anxiety is often tied to an overactivated nervous system and depleted nutrient reserves.
Natural ways to calm anxiety:
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Practice slow nasal breathing with longer exhales to signal safety to the nervous system.
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Limit sugar and alcohol, both of which can worsen anxiety and disrupt sleep.
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Herbs like ashwagandha, lemon balm, and passionflower can be supportive when used appropriately.
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Prioritize sleep, even if it means saying no to late-night events.
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An anxious mind does not need judgment. It needs reassurance and care.
Grief
Honoring Loss with Gentleness
There is one holiday emotion that deserves special care: grief.
For many people, the holidays mark the first season without someone they love. For others, it is another year feeling the quiet absence of a parent, spouse, child, sibling, or dear friend. Even after time has passed, holidays have a way of bringing that absence back into focus.
If this is part of your story, nothing about what you are feeling is wrong.
Grief affects the whole body. It can disrupt sleep, digestion, energy, and emotional balance. Supporting grief means caring for the nervous system just as much as the heart.
Gentle ways to support yourself through holiday grief:
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Lower expectations. It is okay to adjust traditions or step back when needed.
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Create space to remember. Lighting a candle, saying their name, or holding a quiet moment can be deeply healing.
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Support your body with warm meals, consistent sleep routines, magnesium, and gentle movement.
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Stay connected to safe people. One or two trusted relationships matter more than many.
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If you are supporting someone else who is grieving, your presence matters more than perfect words. Acknowledge their loss, offer specific support, and give them freedom to say no to gatherings or leave early.
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Grief is not something to fix or rush. It is love that has nowhere else to go.
Joy
Letting Yourself Receive It
Joy can sometimes feel complicated, especially if you have experienced loss or hardship. Some people feel guilt when they experience happiness during a season that feels heavy.
Joy is not something you have to earn. It is something you are allowed to receive.
From a health perspective, joy is incredibly healing. It lowers stress hormones, supports immune function, and strengthens resilience.
Ways to nurture joy intentionally:
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Allow yourself to enjoy simple moments, a warm drink, a shared laugh, or a quiet evening.
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Move your body in ways that feel playful and life-giving.
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Listen to music that lifts your spirit.
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Notice joy when it appears and let it stay for a moment.
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Joy does not diminish compassion. It strengthens it.
Gratefulness
One of the Most Powerful Medicines
Gratefulness is one of the most effective and overlooked tools for emotional and physical health. It does not erase pain, but it changes how the nervous system processes it.
Gratitude practices have been shown to improve sleep, mood, heart health, and immune function.
Simple gratitude practices that truly work:
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Write down three things you are thankful for each day, no matter how small.
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Speak gratitude out loud when possible.
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Pair gratitude with breath work or prayer to deepen its calming effect.
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Gratefulness does not deny hardship. It makes room for hope alongside it.
Perfection is Not Required
The holidays do not require perfection.
If you are joyful, enjoy it. If you are grieving, be gentle with yourself. If you feel stressed, anxious, grateful, and hopeful all at once, you are not alone.
My hope is that this season offers you space to rest, moments of calm, and the support you need, wherever you find yourself.