Overwhelm—and that creeping-low-grade-anxiety that it engenders—seems almost unavoidable these days. And it’s really no wonder why. Demands on our time, and even more prominently—our attention, are increasing with no end in sight. We’re constantly notified on our watches, computers, phones, ipads—even in the car—that we have to do more, read more, learn more, sleep more, be more!!
Every year the American Psychiatric Association conducts a poll on mental health and publishes the findings. In 2024, 43% of adults reported feeling more anxious than in 2023. This increase in anxiety was a staggering rise of 11% (1). Of the 2200 people polled, 67% cited ‘stress’ as a contributing factor (2). And 80% of the US workers reported experiencing elevated anxiety and burnout levels—80%!!!
I’m not trying to be a Debbie Downer here. I bring this up now because it’s Holiday time, and although the Holidays can be fun, they can also take a huge toll on our mental health.
The good news is that you’re reading the Modo Journal, which means you’re likely a Modi (we love you), and you’ve got your practice as a forever companion! And, in just a few moments you’ll be adding a few more tools to your toolkit.
This note is a loving reminder to raise the flag of self care before the holidays take you by storm.
So, here are a few quick tips that you can start implementing right now to counter the effects of that special cocktail of holiday stress. Every holiday cocktail is unique, but may include a mix of: what’s-my-somewhat-racist/homophobic relative going to say, a splash of self-doubt, and a predictable-yet-annually shocking slide into family dynamics you thought you shook off decades ago. Mmmm, quite the mix. AND—alongside the hard stuff, you most certainly will have the sweetness of bringing love to the people you love, and letting that love shine right back at you.
5 Ways to Counter Holiday Stress and Overwhelm
1. Predict the Mayhem and Plan Accordingly
One of the reasons holiday stress can sneak in undetected is because we abandon all sense of our own healthy habits and self care routines. Predict that this is coming and make a list of non-negotiables for yourself. Do you drink a glass of water in the morning? Do you practice intermittent fasting? Do you need alone time? Make a list of the things that usually fly to the wind over the holidays and choose which ones you’re not going to give up this year.
2. Book Your Yoga
Schedule your classes ahead of time, and don’t be bulldozed! Ok, maybe not during your holiday family dinner, let’s not get disowned here. But for real… can you set aside the times now when you can sneak away? Maybe give people a heads up that you’ll be doing an hour or two of yoga this year. Maybe you can Invite a relative to class (which can amplify the benefits of practice and keep you accountable).
3. Physiological sigh
During the pandemic, neuroscientist Andrew Huberman’s lab took an interest in studying stress, and in particular, how stress can be relieved while still engaging in life. Huberman and colleagues found that the most effective way to reduce stress efficiently was to take a long inhale, take a sip of air at the top of that inhale (to expand lung sacs that collapse during stress) and then extend your exhale through your mouth (doesn’t need to make a sigh sound, but that feels good too). This is mimicking the incredible benefits of a physiological-sigh that we naturally do several times a day. One thing I like to remind people about this sigh though is that it can be perceived as an auditory eyeroll to those around you. To prevent that side effect, simply let the exhale out slowly without sound, or find a private place to do this.
4. Subtle Postures for Tension Release
One of the reasons I love getting together with a bunch of Modis, is because I get zero comments from them when I plop my leg up on the kitchen stool to rock a nice hammy stretch between dinner prep activities. Maybe we all reach a point when busting out into a stretch, anywhere, is simply part of life. If you don’t feel comfortable doing this with your in-laws, however (I get it), try some of these subtle stretch ideas instead. As Dr. Bessel van der Kolk outlines in his ground breaking book “The Body Keeps the Score,” our bodies hold tension—and our histories. And, physical tension exacerbates stress. These gentle stretches can be done discreetly anywhere, any time:
1. The Invisible Stretch: Sit tall, roll your shoulders back and down, and elongate your neck by tucking your chin slightly. Lift your sternum straight to the sky, soften the upper palate of your mouth. You can accompany this with some slow breaths.
2. Micro Seated Cat-Cow: This is less subtle but still do-able without causing a scene 🙂 Sit at the edge of your chair. On an inhale, gently arch your back and lift your chest. On an exhale, round your back and make the focal point tucking in your belly button, drawing it in and back toward your spine.
3. Ankle-to-Knee Stretch: This is “threading the needle” but in a chair. Cross one ankle over the opposite knee to form a figure-four shape. Sit tall and gently hinge forward at the hips. Then switch sides.
Integrating breathwork and some gentle posture adjustments into your routine will definitely have measured benefits. We’re talking lower cortisol levels (the stress hormone) and a rebalancing of brain activity by calming the overactive amygdala.
With daily use, adding in these small breaths and movements can build resilience against chronic overwhelm, supporting not just your joints and physical health, but your mental health too.
5. Make Rest a Priority
Last, but certainly not least—try your best to prioritize rest. Yes, stress and overwhelm are on the rise but we hold the key to prevention with regular practice and intentional micro-rest practices. Whether through breathwork, subtle stretches, or brief moments of mindfulness, taking time to renew yourself is not just self-care—it’s a necessity for thriving and living the life you want to live. Not just during holiday time, but always!
Hope that helps. You’ve got this!
With love,
Jess
Jess Robertson is Modo Yoga’s Co Founder, Senior Advisor, and Community Documentarian. She is also a writer, musician, yoga teacher and Co Founder of the New Leaf Foundation. She lives in Montreal, Canada with her 2 kids.