Stress-Proofing the Holidays: Naturopathic Tools for Joy and Sanity

T’is the season of joyful chaos, family politics, endless to-dos, sugar everywhere, and approximately 147 events you’re expected to attend. Where all that is merry and bright meets cortisol. As magical as it can be, this time of year often pushes our nervous and immune systems into overdrive. It's no accident many of us end up sick around the holidays!

Let’s talk about stress-proofing the holiday season.


Cortisol Lowdown: Understanding Your Stress Hormone

Cortisol isn’t the villain, it's actually your body’s “get things done” hormone. It is released in times of stress to increase energy and alertness to keep you high functioning, even in situations where you would otherwise be fatigued or depleted. 

The problem is, our modern worlds are full of constant stress, and so our body never really has a chance to recover from what should have been a short ‘boost’ to get us out of danger. (That’s right, your body responds in the same way to your ever growing to do list as it does needing to run from lions)

When cortisol runs the show for too long, it can lead to:

  • Fatigue

  • Irritability

  • Sugar cravings

  • Poor sleep

  • Immune drops 

Holiday Stress Tip: Notice your early warning signs. Do you get wired-but-tired? Snacky at 10 pm? Snappy with loved ones? These are your body’s whispers before it starts shouting.


Your Foundational Tools to Stay Regulated 

No matter what the holidays throw at you, maintaining these foundations will get you through! 

  • Protein at every meal for stable blood sugar

  • Morning light exposure

  • Don’t forget to drink water (eggnog doesn’t count)

  • Gentle movement (even 10 minutes counts)

  • Consistent sleep routine


Adaptogens: Nature’s Nervous System Allies

Adaptogens help your body regulate stress more gracefully…like giving your nervous system a warm weighted blanket.

Ashwagandha: Calming, grounding, supportive for sleep, great for anxious tension and “too much on my plate” energy.

Rhodiola: Uplifting and energizing, ideal if you feel sluggish, mentally foggy, or overwhelmed.

Holy Basil (Tulsi): Soothing for the heart and spirit, lovely in tea form during busy days.

Reishi: Immune-supportive and gently calming. 

**ND Note: Adaptogens are not one-size-fits-all. Dose and timing matter, especially if you’re on medication or pregnant/breastfeeding. 


Boundaries: Your Nervous System’s Love Language

There’s nothing quite like coming together with extended family for testing your boundaries! While it is just once a year, it’s important to remember that you can’t pour from an empty cup, and you certainly don’t need to apologize for protecting your peace.

Try these simple shifts:

  • Pre-decide your “yes” and “no.”
    Decide ahead of time which activities, foods, or events nourish you and which drain you. 

  • Use “soft no” language.
    “I’d love to join next time, but I’m really enjoying sitting by the fireplace right now.”

  • Plan your exits.
    Give yourself permission to leave early, take breaks, or tap out completely.

  • Create a buffer.
    Schedule downtime before and after big gatherings.

Boundaries aren’t walls… they’re self-love in action.


Grounding Rituals to Keep You Centered This Season

If the holidays tend to sweep you off your feet, grounding rituals are your anchor. Designed to be less than 5 minutes, so they fit into even the busiest of routines.

1. Morning Regulation Check-In (2 minutes)

Before touching your phone, place a hand on your heart or belly.
Ask: What do I need today?
Sometimes the answer is “protein,” “movement,” or “say no.”


2. Tea Meditation

Herbal teas like chamomile, tulsi, lemon balm, or ginger help calm the body. Close your eyes and let each sip be an invitation to slow down and sink into your body.


3. Nature Therapy

Even in winter, a 5–10 minute walk outside resets a cortisol spike beautifully.


5. Magnesium Ritual

Enjoy a nightly rubdown with magnesium oil or lotion or a warm magnesium bath at night for a nervous system exhale.



Your Naturopathic “Emergency Kit” for Holiday Stress

  • Rescue Remedy for emotional overwhelm

  • Electrolytes for long travel days

  • B12 or B-complex for energy support

  • Digestive bitters for heavy meals

  • Vitamin D3 if you’re burning the candle at both ends



A Final Word for Your Heart

The holidays don’t need to be perfect to be meaningful. Your family and friends don't need you to do more, they need you to honour where you’re at. That is the basis for true deep connection. 

Your health and wellness deserves a seat at the table, too.


Holiday Wellness, Stress ManagementSerena Gee