Taming Holiday Stress- an Acupuncturists Guide to Calm and Centering

The holidays are meant to be a time of joy and celebration. But for many of us, they can feel like a whirlwind of obligations, family stresses, and endless lists. Growing up in a home filled with quite a bit of drama and stress, I know firsthand how overstimulating the holidays can be. As an acupuncturist with 16 years of experience helping patients with stress, I’ve seen how these times can ramp up our bodies’ natural stress responses. In fact, up to 89% of.adults in America report feeling stressed during the holiday season. And with uncertainty in our modern world it's likely to be even more this year!

But there is some good news: you don’t have to let holiday chaos take over. By focusing on centering yourself and mindful breathing before heading into family events, you can calm your sympathetic nervous system—the part of your body responsible for the “fight-or-flight” response. This system kicks in when we’re stressed, ramping up heart rate, tightening muscles, and flooding us with adrenaline. Or maybe running from bears. Ok not bears usually but that's what our body feels like at times! Over time, it can leave us feeling drained, anxious, or sick. The key is shifting toward your parasympathetic nervous system, which promotes rest and relaxation (rest and digest). Let’s dive into how you can do that.

Holidays often trigger stress through a myriad of different things, including travel and family. Your sympathetic nervous system is there for survival, but in modern times, it can overreact to these everyday stressors. Things that come up might include racing thoughts, shallow breathing, headaches, or stomach issues. The goal is to interrupt this cycle before it escalates, allowing you to show up happy and grounded.

Centering Yourself: Grounding Techniques:

Before stepping into a holiday event, take a moment to center yourself. Centering is about being present in your body at that moment and quieting that mental chatter. Here’s a simple routine you can do in just a few minutes:

1. Find a Quiet Spot: Sit or stand comfortably, feet flat on the ground. Close your eyes if you can.

2. Body Scan: Starting from your toes, slowly scan up your body, noticing any tension. Gently release it as you exhale.

3. Affirmation: Repeat a calming phrase like, “I am at peace,” to center your mind.

This helps reset your nervous system, making you less likely to react to Uncle Jim Bob's political advice!

Breathing Exercises: Embrace the calm

Breathing is one of the most powerful tools we have—it’s free and scienifically proven to down regulate the sympathetic nervous system. By extending your exhales, you signal to your body that it’s safe to relax. Try this 4-2-6 breathing technique before any gathering:

• Inhale deeply through your nose for 4 seconds, filling your belly.

• Hold your breath for 2 seconds.

• Exhale slowly through your mouth for 6 seconds, emptying your lungs completely.

Repeat for 5-10 cycles. This method activates the vagus nerve, which promotes parasympathetic activity, reducing heart rate and anxiety quickly. You can even do it in your car or in Aunt Jen's bathroom. Eventually it builds resilience, helping you handle the the holidays more easily.

When to Seek Extra Support: The Role of Acupuncture

If you’ve been practicing centering and breathing but still feel overwhelmed, it might be time to explore more support! As an acupuncturist, I’ve seen how acupuncture can be a game-changer for holiday stress and anxiety. It works by stimulating specific points on the body to balance the body, calm the nervous system, and reduce cortisol levels—the hormone behind stress. Acupuncture can promote relaxation, improve sleep, and even boost your immune system to fend off sickness.

Most patients say they feel a profound sense of calm quickly, making it easier to enjoy the holidays without the constant buzz of anxiety. If this makes sense, consider booking a session with me—it’s a gentle, natural way to find your peace.

Above all, practice centering, breathing, and enjoy your Christmas!