Managing Holiday Stress

Managing Holiday Stress

Managing Holiday Stress

Let’s face it the holidays are meant to be joyful, but for many of us, they can feel anything but relaxing. Between shopping lists, family dynamics, end-of-year deadlines, and social commitments, stress levels tend to rise just as the year winds down.

At our clinic, we often see the physical effects of this stress show up in our clients, tight shoulders, jaw pain, headaches, flare-ups of chronic conditions, and increased fatigue. But here’s the good news movement and mindfulness are two of the most powerful tools you can use to manage stress naturally, and neither needs to take up much of your time.

Here’s how to stay calm and grounded through the silly season, using simple, evidence-based tips from our physiotherapy and exercise physiology team for managing holiday stress.

🎄 1. Start with Gentle Movement

Exercise doesn’t just benefit your body it’s one of the most effective ways to reduce stress and anxiety. But during busy or emotionally intense times, high-intensity workouts might not always be the best fit.

Instead, go for low-impact, calming movement such as:

• Walking – even 10–15 minutes can help clear your head and lower cortisol levels.

• Stretching or mobility exercises – great for relieving tight muscles and calming the nervous system.

• Yoga or Pilates – both are fantastic for building strength, improving posture, and encouraging deep, mindful breathing.

Even a few minutes of movement can shift your mindset and reset your body.

🎄 2. Don’t Ditch Your Routine Adapt It

We know routines get thrown out the window during the holidays. But keeping some kind of movement habit even if it’s different to your usual plan can help you feel more grounded.

Try this:

• Swap your usual gym session for a morning walk.

• If you’re travelling, pack a resistance band and follow a 15-minute home program.

• Can’t commit to a workout? Aim for any type of movement each day, even if it’s stretching or light gardening.

The goal isn’t to stick perfectly to your schedule it’s to stay connected to your body.

🎄 3. Breathe Like You Mean It

One of the fastest ways to calm your nervous system is to slow your breathing. When you feel overwhelmed, anxious, or overstimulated, try this simple technique:

Box Breathing

1. Inhale for 4 counts

2. Hold for 4 counts

3. Exhale for 4 counts

4. Hold for 4 counts

Repeat for 3–5 rounds. You can do it anywhere while waiting in line, sitting in traffic, or lying in bed.

Breathing exercises help reduce muscle tension, lower your heart rate, and bring you back to the present moment.

🎄 4. Make Time for the Activities That Restore You

Stress management isn’t just about doing less it’s about doing what nourishes you. Make a list of a few small things that help you reset. This might be:

• A walk in nature

• Five quiet minutes with your morning coffee

• Listening to music or reading a book

• Stretching or foam rolling before bed

These mini “reset rituals” can lower your stress response and help you feel more in control during a chaotic time.

🎄 5. Listen to Your Body

Stress doesn’t just live in the mind it shows up physically. If you’re feeling tense, sore, or rundown, your body might be trying to tell you to slow down.

Common signs of holiday stress include:

• Neck, shoulder, or jaw tension

• Headaches or migraines

• Digestive changes

• Muscle tightness or flare-ups of chronic pain

If any of these symptoms are affecting your ability to enjoy the season, it’s a good time to book in with your physiotherapist or exercise physiologist. We can help ease physical tension, support your nervous system, and give you personalised movement strategies to feel better fast.

🎄 The Bottom Line

You don’t need to overhaul your lifestyle or spend hours in the gym to manage holiday stress. A few intentional moments of movement, breathing, and self-care each day can go a long way in helping you stay calm, present, and pain-free.

And remember you don’t have to do it alone. If stress is showing up in your body, our team is here to help.

At Pivotal Motion Physiotherapy, our team of skilled healthcare professionals is dedicated to helping you improve your quality of life. If you’re looking for guidance too managing holiday stress, get touch with Pivotal Motion’s Physiotherapy and Exercise Physiologist team today. Our team will be able to discuss with you in more depth on how we can help you. Book online or call us on 3352 5116.

Happy Holidays from all of us at Pivotal Motion Physiotherapy. We wish you a Merry Fitness and Happy New Year !