Nervous System Regulation as a Way to Survive the Holidays
As we move into the holiday season, we may start to feel overwhelmed with the list of things we have to do and other stressors associated with the holidays. This should be a time of rest and renewal but for many, it is a time of increased stress with family dynamics, pandemic uncertainty, financial stressors, etc.
The best gift you can give to yourself (and others) is the gift of rest and calm. When we feel calm and regulated within ourselves we are able to participate in the activities of the holiday season with joy and presence. We can also lead by example and encourage others to do the same.
But this does not come without planning and effort to create space and time for yourself. To encourage you to do this for yourself, we share some strategies and simple practices to support your nervous system to feel calm, safe, and regulated throughout the holiday season.
Special Holiday Meditation
Create a schedule for rest and renewal.
Make a commitment to yourself to be quiet with an inner focus for at least 15-30 minutes a day. During that time you are not engaging in any purposeful, effortful activities. Maybe you call it meditation, but it doesn’t have to be. For this time, give your mind a pause from thinking, planning, or worrying. Also, disengage from any social media distractions or continuous partial attention of electronics. This takes a toll on the nervous system even if we are not consciously aware of the effects at the time.
Find what brings you joy and pleasure.
Often our days are filled with things we have to get done. We turn off or away from feeling joy and pleasure in everyday life so we forget what it feels like. For many, it may be hard to give ourselves permission to immerse ourselves in activities that bring joy and there may be some deep-rooted beliefs that make it difficult. Deep down there is a part of all of us that longs for lightness and pleasure. Maybe you would like to spend time in nature, get lost in a good novel, enjoy music, or time with friends. Whatever it is, let go of the feelings of responsibility and commit to spending time with yourself in these activities so your nervous system can remember what we long for.
Work with your breath.
One practice we can’t emphasize enough is the practice of working with your breath. The breath is the portal into regulating your nervous system. When we are stressed the breath gets shallow and irregular and this pattern reinforces the state we are in. Every day, take at least 5 minutes to connect to your breath and breathe slowly and rhythmically. The practice of rhythmic breath improves our heart rate variability which is an indicator of our resilience to stress. It may help to use an app or guided meditation to maintain this practice. Here are some resources:
https://www.heartmath.org/support/faqs/inner-balance-app-faqs/
https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789
Soothe the senses.
Engage your senses to help restore your nervous system. Many spiritual practices use smell and sound to deepen the feeling of calm within. Burn incense, use essential oils in a spritzer or diffuser, find what smells comfort you. Soothe the body with a long, hot bath with your favourite aroma. Experiment with listening to music and sounds that soothe the nervous system at a frequency that helps you feel grounded and centered.
Move your body.
Most important, move your body in a way that feels nourishing. Even with the cold weather, we need to get outside, go for walks, maybe even go skating or snowshoeing. We recommend exploring healing movement through yoga, qigong, or dance. There are lots of great Youtube videos that can support you in this exploration. Here are some that have been recommended by clients.
Our nervous system is a physical part of our body, taking time to calm our nervous system is as important as taking time to eat when we are hungry. Make sure you block this time for yourself over the holidays so you can enter the New Year with a feeling of rest and renewal.
