It’s the time of the year when things start to speed up. Holiday parties, inconsistent schedules, kids in and out of school, and full calendars can quickly make our days feel like one big rush.
And as life speeds up, our nervous system can feel it, too. Transitions, all the demands, and overstimulation can make it harder to slow down, stay present, and feel grounded.
So, how do we slow down our nervous system when everything else feels like it’s speeding up? Let’s talk about it.
Use things in your daily life to regulate you
This is not the time to add something else to your plate or schedule. Instead, think about what in your daily love that helps you feel grounded, connected, or at peace. It may look like choosing to read a book with your kids instead of cleaning the kitchen or taking a walk with homemade coffee in hand instead of sitting in traffic to get Starbucks. It’s about taking the time to actually experience the things you’re already doing instead of rushing through them.
Make a slow dinner. Enjoy a longer bedtime routine with your kids. Sit for a few extra minutes in the morning before rushing out of the door. Allow the things already in your life to become opportunities to slow down and ground you rather than just another thing to get through.
Practice saying no
It’s tempting during the holiday season to say yes to everything, but we simply don’t have to. Practice saying no to things, both big and small, and notice what it does for your stress levels.
Choosing to say no to a work dinner, a playdate, or another holiday party might give you the margin you need to be present and engaged in the season instead of just trying to get through it.
I like to think of the analogy of a fire. Think about the logs of wood in a fireplace. If they’re packed too tightly together, there isn’t enough room for air to circulate and help the fire burn.
Our schedules can be similar. When we fill every available space, we leave little room for the things that actually help us feel connected, present, and fulfilled. Saying no creates space. And sometimes, that space is exactly what we need to enjoy the things we’ve already said yes to.
Stop and notice
Sometimes, supporting your nervous system doesn’t require changing your schedule at all. It just requires slowing down enough to notice where you are. When you feel yourself rushing, take a moment to stop. Look around and notice what’s physically around you. Feel your feet on the floor. Notice the sounds or smells in the room. Take a slow breath and allow yourself to be present in that moment.
This is an approachable grounding practice that can help bring your attention out of the mental to-do list and back to the present.You can do this in the car before picking up your kids, while waiting in line at the grocery store, or in the middle of a busy afternoon.
You don’t have to wait until you have an uninterrupted 30 minutes to yourself to support your nervous system. Sometimes a few intentional moments throughout the day make all the difference.
So, as we head into the holiday season, remember that regulation doesn’t mean being completely calm or never experiencing stress. It means having the space and tools to navigate the busyness, stay present, connect with the people you love, and truly enjoy the moments that make this season so special.
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This blog post was written by Mary London Goshert.
This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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