Finding Balance - Staying Healthy and Grounded During the Holiday Season
The holiday season is a time of celebration, connection, and joy but can also be overwhelming. Between the twinkling lights, festive gatherings, and endless to-do lists, our senses can feel overstimulated, leaving us physically and emotionally drained. The key to navigating this season with health and happiness lies in balance; harmonising stimulation with calm, movement with stillness, and the outer festivities with inner peace. Here are some practical ways to cultivate balance during the holidays, ensuring you enjoy the season's magic while staying grounded and nourished.
Carve Out Moments of Calm
The holidays are a feast for the senses—bright lights, festive music, crowded spaces. While these can spark joy and excitement, they can also overstimulate your nervous system, leaving you feeling overwhelmed and depleted. To counteract this, it’s essential to carve out intentional moments of calm throughout your day. These moments act as a reset, helping you stay grounded and present amid the holiday buzz.
Set aside 20 minutes for guided relaxation or meditation. Find a quiet space where you won’t be interrupted, and let yourself sink into stillness. Choose a practice that resonates with you - perhaps a body scan meditation, a yoga nidra session, or mindfulness. These moments of calm help your body and mind unwind, creating a pocket of peace in your day.
Another powerful tool for calming your nervous system is diaphragmatic breathing. This technique is simple yet profoundly effective. Place one hand on your chest and the other on your belly. As you inhale deeply through your nose, focus on letting your belly rise while keeping your chest still. Then, slowly exhale, feeling your belly fall. Repeat this for a few minutes, letting your breath become steady and rhythmic. Diaphragmatic breathing soothes your mind and regulates your nervous system.
Integrate moments of calm into natural pauses in your day—before or after a meal, in between holiday errands, or at the end of a busy evening. By intentionally creating space for rest and relaxation, you’ll find it easier to enjoy the magic of the season without feeling overwhelmed.
Balance Movement and Stillness
While the holidays can fill our days with bustling activity, making time for stillness is essential. Movement and physical activity are vital for staying energised and maintaining mental clarity, but too much can leave you feeling drained. Finding a balance between movement and stillness is not only beneficial but necessary during this time.
Instead of pushing through high-intensity workouts or challenging dynamic yoga flows, consider shifting your practice to include slow, mindful movement and restorative yoga. Unlike dynamic flows and challenging asanas, restorative yoga invites your body to rest deeply. Restorative asanas stimulate the parasympathetic nervous system, the body’s 'rest and digest' system, promoting relaxation and healing. Practice in a dimly lit, quiet space to enrich the restorative effects. Soft music, calming essential oils like lavender and a cosy environment can deepen the experience.
Balancing movement with stillness doesn’t just nourish your body—it quiets your mind and restores your energy. By creating space for restorative practices, you’re better able to handle the demands of the holiday season with grace and presence.
Balance Sensory Stimulation With Time in Nature
The twinkling lights, festive decorations, and bustling social scenes are part of what makes the holidays magical. Yet, this constant sensory stimulation can quickly become overwhelming, leaving you feeling mentally and physically overstimulated. To counterbalance the vibrancy of the season, turn to the grounding and calming power of nature.
Nature has a remarkable way of soothing our senses, helping us reconnect to the present moment. Even a short walk in a nearby park, beach or forest can have a profound effect on your well-being. The fresh air, earthy scents, and sounds of rustling leaves or birdsong gently reset your nervous system, reducing stress and restoring a sense of calm.
Take advantage of the unique beauty of the winter season. If you’re in an area with snow, savour its stillness; notice how it muffles sound and blankets the world in a soft, quiet beauty. If you’re near evergreen trees, breathe deeply and take in their fresh, grounding aroma. And if, like me, you’re close to the beach, enjoy long walks along the shore, soaking in the calming sound of the waves, the crisp sea air, and the soothing simplicity of the muted colours and open space.
Time in nature isn’t just a reprieve from sensory overload—it’s a way to reconnect with yourself and find balance. By grounding yourself in the simplicity and beauty of the natural world, you can return to the festivities refreshed and grounded.
Honour Your Energy and Set Boundaries
The holidays often come with a packed calendar of social obligations, but it’s essential to protect your energy and prioritise what truly matters. While the season is a time for connection, overcommitting can overwhelm and deplete you. It’s perfectly okay to say no to events or activities that feel draining, even if they seem like traditions or obligations. Instead, focus on gatherings that bring you genuine joy and allow you to connect meaningfully with the people you care about most.
If you’re hosting, remember that simplicity can be just as beautiful as elaborate plans. Rather than striving for perfection, shift your focus to creating a warm and welcoming atmosphere. The most memorable moments often come from shared laughter, heartfelt conversations, or spontaneous joy—not from meticulously arranged decorations or gourmet meals. Simplifying your approach reduces stress and gives you more energy to be present with your guests.
It’s also important to recognise when you need to step back and recharge. Social fatigue can creep in during this busy season, especially if you’re moving from one gathering to the next. Give yourself permission to take a breather—whether it’s a quiet moment alone, a walk outdoors, or a short meditation to reset. Honouring your limits is an act of self-care that ensures you can fully show up for the moments that matter most.
By setting boundaries and respecting your energy, you create space for a holiday season that feels joyful and fulfilling rather than overwhelming. Remember, the holidays are meant to be a time of connection and celebration—not a marathon of commitments.
Nourish Your Body and Spirit
The holiday season is filled with indulgences, and embracing these joyful moments is part of the magic. However, nourishing your body with wholesome foods and mindful practices can help you feel your best and maintain balance amid the festivities. Incorporate grounding meals into your holiday diet—think warm soups, roasted root vegetables, and herbal teas. These comforting foods support digestion and help stabilise your energy and mood.
Hydration is especially important during this time. Between richer foods, saltier snacks, and celebratory drinks, your body may need extra water to stay balanced. Aim to drink more water than usual, and consider adding a slice of lemon to your water for better hydration. This simple habit can significantly impact your energy levels, mental clarity, and overall sense of well-being.
While caring for your body, don’t forget to nourish your spirit. Practicing gratitude is a powerful way to reconnect with the deeper meaning of the season. Each day, take a moment to reflect on the small joys around you—a loved one’s laughter, the aroma of a favorite holiday dish, or the serenity of fresh snow. Writing these moments in a journal keeps you grounded and creates a record of the beauty this season holds.
Another way to nurture your spirit is through Karma Yoga, the practice of selfless service. Whether volunteering, donating to a cause, or simply offering help to someone in need, engaging in acts of kindness can bring a profound sense of fulfilment and connection. Helping others nourishes your spirit and creates ripples of positivity in your community.
A Season of Presence
The greatest gift you can give this holiday season is your presence. Instead of rushing through tasks and to-do lists, focus on slowing down and truly being with your loved ones. Practice active listening—give your full attention to the people around you, letting go of distractions like phones or thoughts about what’s next. Small acts, like fully engaging in a conversation or enjoying a shared laugh, create meaningful connections that far outweigh any material gift.
Being present starts with intention. Rather than rushing through holiday preparations or multitasking during gatherings, make a conscious choice to slow down and truly engage. This could mean putting down your phone during a family dinner, stepping away from the hustle of last-minute shopping to enjoy a quiet conversation, or simply sitting together and listening, really listening, to someone you care about.
Shift from doing to being by embracing the imperfections of the season. Leave room in your schedule for unscripted moments and prioritise what truly brings joy. This presence is a gift for your loved ones and yourself, creating a season filled with warmth, love, and genuine connection.
May your holidays be filled with warmth, love, and the harmony of balance. Remember, this is your time, too - honour it with care and intention.
Nina Vukas
Nina is the founder of Spanda Institute, Program Director and a Lead Teacher for Advanced Study Programs. She has been a Yoga practitioner since 1998, started teaching full time in 2005, and has been educating yogis on their journey towards becoming Yoga Teachers, as well as educating Yoga Teachers to advance their knowledge and teaching skills since 2009. Nina is also a Yoga Therapist, Somatic Psychotherapist, Mindfulness and Meditation teacher, and forever a student. Currently, she is studying Psychology.
