Staying Regulated During the Holidays: Supporting Your Mental Health Through Seasonal Stress
The holidays can bring moments of connection, warmth, and meaning, but they can also challenge our ability to stay regulated. Changes in routine, increased social demands, and heightened emotional dynamics can leave many people feeling overwhelmed, irritable, or emotionally drained, even when things appear “fine” on the surface.
At Risework, we often talk with clients about how holiday stress isn’t just mental, it’s physiological. When demands increase and rest decreases, our nervous system can shift into a state of heightened alert. Understanding this can help normalize why the holidays may feel harder than expected.
What does it mean to stay regulated?
Regulation refers to our ability to manage emotional and physical responses to stress. When we feel regulated, we’re better able to think clearly, communicate effectively, and respond rather than react. During busy or emotionally charged seasons, it’s common for regulation to feel more difficult, and that doesn’t mean you’re failing.
Staying regulated doesn’t require eliminating stress. Instead, it involves noticing how stress shows up for you and responding with care and intention.
Notice your early signs of dysregulation
Everyone experiences stress differently. For some, dysregulation may look like irritability, restlessness, or difficulty sleeping. For others, it may show up as withdrawal, fatigue, or feeling emotionally numb.
Taking a moment to notice these early signs can help prevent overwhelm from building. In therapy, we often support clients in increasing this awareness so they can intervene sooner with supportive practices.
Build in moments of nervous system support
During the holidays, regulation is often supported through small, consistent actions rather than big lifestyle changes. These moments can help signal safety to your nervous system and create a sense of steadiness throughout the day.
You might experiment with:
Slowing your breath during transitions or before social interactions
Taking brief breaks to step outside or move your body
Grounding yourself by noticing physical sensations, such as your feet on the floor or the warmth of a mug in your hands
These practices don’t need to be perfect or time-consuming, they simply offer your system a chance to reset.
Release pressure and reconnect with what matters
Holiday expectations can make it feel like you need to do more, give more, or be more. In our work with clients, we often explore how letting go of “shoulds” and reconnecting with personal values can reduce stress and support regulation.
You may find it helpful to ask:
What feels most meaningful to me this season?
Where might I be pushing past my capacity?
What would it look like to honour my limits without guilt?
Aligning your choices with your values, not external pressure, can be deeply grounding.
Regulation also means allowing rest
Staying regulated isn’t about staying productive or emotionally upbeat. Sometimes regulation looks like rest, solitude, or saying no. Giving yourself permission to slow down can help counterbalance the intensity that often comes with the holidays.
If you notice yourself feeling depleted, consider what kind of rest your body and mind are asking for (physical, emotional, or social).
You don’t have to manage it all on your own
If the holidays feel particularly dysregulating or bring up ongoing stress, therapy can offer meaningful support. Working with a therapist can help you better understand your nervous system, strengthen coping tools, and navigate the season in a way that feels more aligned and sustainable.
Our therapists provide a supportive space to explore these experiences with compassion and curiosity. You deserve care, not just during the holidays, but year-round.
As the season unfolds, we invite you to move through it gently. Staying regulated isn’t about doing the holidays “right”, it’s about listening to yourself and responding with care.
For more tips about managing holiday stress and prioritizing your mental wellness, subscribe to our blog, follow us on social media, and join our community by booking a therapy session today.
