How to Protect Your Peace This Holiday Season

Let’s be honest: The holidays are often described as the most wonderful time of the year , but for many women, they’re anything but peaceful.

Between the planning, expectations, family dynamics, travel, disrupted routines, financial stress, and yes, food and body image triggers, the holiday season can quietly become one of the most overwhelming times of the year.

If you find yourself:

• Running on empty by December 15th

• Struggling to stay present while checking off your to-do list

• Feeling anxious around food, gatherings, or your body

• Wondering why you’re “not enjoying” the holidays like you used to

Maybe you are trying to do too much with too little support.

In this post, we’ll talk about how to protect your peace during the holidays, using evidence-based strategies that nurture your mental health, regulate your nervous system, and help you enjoy this season without burning out.

Table of Contents

1. Why Holiday Stress Hits Women Hard

2. The Real Impact of Chronic Holiday Overload

3. Nervous System 101: What Your Body’s Telling You

4. 5 Peace-Protecting Practices Backed by Science

5. Real-Life Boundaries and Scripts for Family & Food

6. Q&A: Holiday Stress, Mental Health, and Mindset

7. Final Thoughts + CTA

1. Why Holiday Stress Hits Women Hard

Let’s name what’s really going on:

Women — especially mothers, daughters, sisters, and caregivers — often carry the emotional and logistical labor of the holidays.

We coordinate meals, gifts, traditions, decorations, calendars, and emotional regulation for everyone else… often at the expense of our own needs.

That’s not “bad planning.” That’s mental load — a documented psychological phenomenon that disproportionately affects women, especially during high-demand seasons like the holidays.

And when that mental load meets:

• Less sleep

• More sugar and caffeine

• Financial pressure

• Fewer routines and more social comparison

• Grief, loneliness, or complicated family dynamics

… it’s a recipe for dysregulation, not joy.

2. The Real Impact of Chronic Holiday Overload

When we push through weeks (or months) of holiday stress without tending to our own nervous system, the effects add up:

• Increased cortisol → impacts sleep, cravings, and mood

• Heightened anxiety and irritability → harder to connect meaningfully

• Emotional exhaustion → harder to enjoy the things we want to enjoy

• Shame spirals → from missed workouts, over-eating, or saying no

• Reinforced perfectionism → that keeps us stuck in the cycle again next year

It’s not just about “feeling stressed.” Chronic stress — especially the kind tied to guilt, pressure, or people-pleasing — rewires your brain’s threat-detection system and depletes your ability to rest, digest, and recover.

That’s why protecting your peace isn’t selfish. It’s necessary.

3. Nervous System 101: What Your Body’s Telling You

Your nervous system is constantly scanning for safety.

And during the holidays, that system can get overwhelmed quickly.

Here’s a simplified breakdown:

• Sympathetic state (fight/flight) = energized, anxious, overwhelmed

• Dorsal vagal state (freeze/shutdown) = disconnected, numb, withdrawn

• Ventral vagal state (safe/social) = calm, connected, grounded

Your goal is not to never feel stress — that’s unrealistic. Your goal is to build capacity to return to calm, even when life feels messy.

We do that through practices like:

• Co-regulation (safe people, safe spaces)

• Grounding (bringing the body into the present moment)

• Boundaries (protecting your energy and time)

• Compassion (offering yourself kindness instead of criticism)

4. Five Peace-Protecting Practices Backed by Science

Here are five evidence-informed ways to reduce stress and increase enjoyment this holiday season — without adding another item to your to-do list.

1. Start the Day in Your Body, Not on Your Phone

Scrolling first thing activates your stress response before you’ve even gotten out of bed. Instead:

• Take 3 deep belly breaths

• Do a 1-minute body scan or gratitude check-in

• Open the blinds and let light hit your eyes

Why it works: Light and breath regulate your circadian rhythm and nervous system — giving you a grounded start before the chaos begins.

2. Use Micro-Moments to Downshift Stress

You don’t need a 60-minute yoga class to reset your nervous system.

Try 30–90 seconds of:

• Splashing cold water on your face

• Box breathing (inhale 4, hold 4, exhale 4, hold 4)

• Walking barefoot in your backyard

• Pausing to feel your feet on the floor while washing dishes

Why it works: These “micro-resets” signal safety to your brain and help shift you out of fight-or-flight.

3. Let Go of the Perfect Holiday Narrative

That vision in your head of how everything should look? It’s probably not helping.

Try this reframe: “What would a good enough holiday look like for my body, my family, and my sanity?”

Then act from that place.

Why it works: Letting go of perfectionism lowers stress, improves emotional resilience, and strengthens relationships.

4. Name and Normalize Your Feelings

Stress doesn’t always look like yelling. Sometimes it’s people-pleasing, numbing with sugar, or snapping at your partner over wrapping paper.

Instead of judging yourself, try:

• “I’m feeling overwhelmed — and that makes sense.”

• “I’m grieving what this used to be.”

• “I want to enjoy this, but my body feels tense.”

Why it works: Emotional labeling increases activity in the prefrontal cortex, reducing the intensity of emotional overwhelm. 

5. Anchor Yourself With a Daily Non-Negotiable

Pick one thing that keeps you grounded — and protect it like your peace depends on it. Because it does.

Ideas:

• Morning journaling

• A 10-minute walk

• Prayer, meditation, or music

• One nourishing meal

• Texting a friend who really sees you

Why it works: Anchoring routines reduce anxiety by creating structure and predictability in the midst of chaos. 

5. Real-Life Boundaries and Scripts for Family & Food

The holidays bring people together — and that includes people who might comment on your food, your body, your choices, or your life.

You are allowed to protect your peace.

Here are a few gentle but firm boundary scripts you can use:

🍽 Food & Body Comments

“I’m actually working on tuning in to what feels good for me — and that means not labeling food as good or bad.”

“My relationship with food is something I’m protecting, so I’ll pass on that conversation.”

“Let’s talk about something more meaningful than what’s on our plates.”

🧠 Emotional Overload

“I need a quick breather — I’ll be back in 10 minutes.”

“This is a lot for me right now. I’d love to continue this later.”

“I’m focusing on keeping things low-stress this year. Can we revisit that another time?”

🧍‍♀️ People Pleasing

“That sounds really special, but I need to say no this year to protect my energy.”

“I love you — and I also need some quiet time to reset.”

“I’m not available for that, but I hope it goes beautifully!”

Setting boundaries doesn’t make you difficult. It makes you well.

6. Q&A: Holiday Stress, Mental Health & Mindset

Q: What if I feel guilty for not doing enough? A: Guilt is often a sign you’re breaking a pattern — not doing something wrong. Ask yourself: “Who taught me that rest = laziness?” and “Is that belief still serving me?”

Q: How do I enjoy the holidays when I’m grieving? A: Grief and joy can co-exist. Make space for both. Light a candle for someone you miss. Create a new tradition in their honor. Allow tears and laughter to live side by side.

Q: What if family members don’t respect my boundaries? A: Boundaries are about what you will do — not what others agree with. Hold your line with kindness and consistency. You’re allowed to leave a room or conversation that’s not safe.

Q: Why do I always feel more anxious after big gatherings? A: Social overstimulation and masking (acting okay when you’re not) can lead to nervous system depletion. Build in recovery time and sensory breaks to help you recharge.

Q: How do I stop feeling behind all season long? A: Start with the bare minimum that honors your values — then add only what feels life-giving. More doesn’t always mean better.

Final Thoughts

You deserve a holiday season that feels like yours. Not Pinterest’s. Not your childhood’s. Not your family’s expectations.

Just yours.

A season where you feel present in your body. Anchored in your values. And surrounded by moments of actual peace — not just perfectly curated photos.

If you’re ready for a different way to care for yourself this season…

🎁 Join the Honor Your Body App & Group

Inside our app, we help women build sustainable, compassionate habits that hold up during the hardest seasons — including:

• Daily habit support

• Live classes from our therapist, dietitian, NP, and EP

• Gentle check-ins, mindset tools, and stress recovery strategies

• A community that sees and supports the real you

This season, give yourself the gift of support. Let’s walk through the holidays — together.