The Nervous System & the Holidays: Staying Regulated in a Dysregulating Season

The holiday season brings with it twinkling lights, meaningful traditions… and for many, an overload of stimulation, expectations, and emotional strain. From complex family dynamics to the pressure to “enjoy every moment,” the holidays can be a deeply dysregulating time—especially for those with trauma histories, anxiety, or burnout. 

At eMOTION, we help clients understand their nervous systems as allies, not enemies. Knowing how your body responds to stress and learning how to gently regulate can make this season more manageable—and even enjoyable. 

When your nervous system is dysregulated, you may feel: 

• Overwhelmed or overstimulated 

• Irritable or reactive 

• Disconnected or emotionally numb 

• Easily fatigued or shut down 

These are common, protective responses—often rooted in past experiences, unprocessed stress, or simply being “on” for too long. The good news? There are ways to help your body come back into balance. 

Dr. Stephen Porges’ Polyvagal Theory helps explain why we react the way we do under stress. In short, our nervous system has three main states: 

1. Ventral Vagal (Safe & Social) – Calm, connected, grounded. 

1. Sympathetic (Fight or Flight) – Activated, anxious, or irritable. 

1. Dorsal Vagal (Freeze or Shut Down) – Numb, tired, disconnected. 

We move between these states constantly—but when holiday demands stack up, it’s easier to get “stuck” in fight, flight, or freeze. 

Here are body-based ways to support your nervous system during the holidays: 

You don’t need an hour of yoga to reset. Try: 

• Splashing cold water on your face 

• Taking 5 deep belly breaths 

• Holding something sour (like a lemon or sour candy) to activate your senses 

These quick actions help bring your system back to safety. 

When everything feels chaotic, your nervous system craves consistency. Build in small, predictable rituals: 

• Morning tea 

• Daily walk 

• “Quiet hour” in the evening 

These rhythms help signal safety to your body. 

Loud music, crowded rooms, constant conversation—holiday environments can overwhelm. It’s okay to: 

• Step outside 

• Use earplugs or noise-canceling headphones 

• Excuse yourself for a few quiet minutes 

Your brain will thank you. 

You don’t have to do everything—or make everyone happy. Reducing internal pressure is a form of nervous system care. Letting go of unrealistic expectations is not avoidance; it’s regulation. 

This season, self-care isn’t bubble baths—it’s checking in with your body, saying no when needed, and grounding yourself in what’s true and manageable for you. 

If you’re feeling overwhelmed, you’re not broken—you’re human. And you don’t have to do this alone. 

At eMOTION, we help clients build nervous system literacy and emotional regulation tools that last far beyond the holidays. You’re worthy of support—now and always. 

This holiday, choose presence over perfection. Your nervous system will thank you. 

Written by:  Samantha Haesemeyer, PsyD, MEd

#NervousSystemHealth #HolidayStress #PolyvagalTheory #TraumaInformedCare #MindBodyWellness #EmotionalRegulation #GroundingTools #MentalHealthSupport #WholePersonHealing