The holiday season can be a time of joy, but it can also feel overwhelming, especially if you’re navigating trauma recovery. I know this firsthand. A few years ago, during a family gathering, I found myself overwhelmed by the noise, the crowded space, and the unspoken tension in the room. Out of nowhere, I felt the familiar tightening in my chest and the wave of panic building. I had to excuse myself to a quiet space and work through what I’ve now come to understand as a panic attack.
That moment changed how I approach the holidays. By leaning into trauma-sensitive yoga practices, I’ve learned how to manage stress and find peace amidst the chaos. Here are the techniques that have helped me and can support you too:
- Understand Your Triggers
One of the most empowering things I did was learn to identify my triggers. For me, it’s the loud, chaotic environments where I feel like I’ve lost control. Recognizing this helps me set boundaries, like taking breaks or even saying no to events that feel like too much. Ask yourself what situations or interactions tend to heighten your stress. Once you know your triggers, you can plan ahead with strategies to navigate them.
When I first started identifying my triggers, it felt daunting. I’d go into a family gathering and come out emotionally drained without knowing why. Journaling became my go-to tool for reflection. After each event, I’d jot down how I felt, what moments triggered me, and what helped me regain my calm. Over time, this practice gave me clarity and the confidence to set firmer boundaries.
- Practice Deep Breathing
When I feel panic creeping in, deep breathing is my go-to. I’ll take a moment to focus on my breath—inhaling deeply through my nose for four counts, holding for four counts, and exhaling through my mouth for six counts. This simple practice calms my nervous system and helps me feel grounded. Poor sleep can amplify stress, while quality sleep enhances your ability to manage it. Practicing this breathwork technique in the evening can also help you relax before bed, setting the stage for a rejuvenating night’s rest.
I’ve included a link to one of our exclusive videos from The Teal Yogi portal to guide you through this breathwork practice for better sleep. Click below to access the video and take the first step toward reclaiming your calm this holiday season.
- Embrace Boundaries as Self-Care
The holidays often bring expectations from family and friends. I used to struggle with saying no, thinking I’d let people down. But setting boundaries is an act of self-care, not selfishness. Whether it’s limiting the number of events you attend or asking for a quiet moment, communicating your limits protects your mental health and allows you to show up more authentically.
Last year, I made the tough decision to skip a holiday event that always left me feeling emotionally drained. Instead, I spent the evening at home with a good book and a cup of tea. It was one of the most restorative evenings of the season, and I felt so much better showing up for the events I did attend afterward.
- Prioritize Somatic Healing
Gentle poses like Child’s Pose and Cat-Cow stretches helped me release built-up tension in my body. Somatic practices like these reconnect you with your body, helping you process emotions that might otherwise feel overwhelming. I often turn to my yoga mat for solace during particularly stressful holiday seasons.
If you’re new to somatic healing, start small. Even a five-minute practice can help. Keep a yoga mat or even just a soft blanket nearby during the holidays for easy access to grounding poses.
- Cultivate Mindfulness
Mindfulness doesn’t have to be complicated. During the holidays, I’ll sometimes pause and simply take in the moment—the scent of a candle, the twinkling lights, or the warmth of a cup of tea in my hands. These small moments of mindfulness help me stay present and reduce anxiety. Try starting with a few minutes of mindfulness meditation each day.
One of my favorite practices is a gratitude walk. On crisp winter mornings, I’ll step outside and focus on the sensations around me—the crunch of snow underfoot, the cool air on my cheeks. It’s a simple, grounding ritual that helps me find peace during the busiest times.
- Incorporate Restorative Yoga Poses
Restorative poses have been my saving grace during the holidays. Savasana (Corpse Pose) or Legs-Up-The-Wall Pose offers deep relaxation and allows the body to reset. These poses are perfect for winding down after a hectic day. In our online portal, we’ve added a restorative yoga class designed specifically for managing holiday stress—be sure to check it out!
I often combine restorative poses with a warm lavender eye pillow or soft music to enhance relaxation. Creating a small, sacred space for this practice can make it feel even more special.
- Engage in Trauma-Informed Yoga Sessions
What sets trauma-informed yoga apart is its focus on creating a safe and supportive environment. It’s a space where you can reconnect with yourself without judgment or pressure. These sessions have been a cornerstone of my healing journey, and I’m so proud to offer them at The Teal Yogi.
During one of my first trauma-informed yoga classes, I learned the power of choice—choosing whether to keep my eyes open or closed, choosing the poses that felt best for my body. That experience taught me to listen to my own needs, a lesson I carry with me into every holiday season.
Create Your Holiday Survival Kit
To tie it all together, consider building a “Holiday Survival Kit.” Include items that support your self-care, like a journal, essential oils, a cozy blanket, and your yoga props. Having these tools ready can make it easier to pause and care for yourself when stress arises.
The holidays don’t have to be a time of overwhelm. With these tools, you can create moments of peace and joy, even amidst the chaos. Remember, self-care is a strength, not a luxury, and you deserve to feel supported and empowered.
With Love & Compassion,
Mandy
