Quick Tips for Holiday Grounding
By Emma Clark, Doula and Psychotherapy Intern
The holidays can be a time of warmth, connection, and celebration, but for many, they can also bring stress, conflict, or disappointment. If you’re navigating the perinatal period (fertility challenges, loss, pregnancy, postpartum, parenting), the emotional intensity of this season may feel even more amplified. Whether you’re excitedly hosting a celebration, quietly dreading an upcoming gathering, or spending the holiday in a low-key way, your feelings are valid. No matter what your plans look like this year, you may find comfort in the following grounding strategies:
Keep a warm drink in your hands.
A warm mug of tea, hot chocolate, or coffee can provide a simple sensory anchor. Holding something warm and steady can help regulate your nervous system during holiday chaos, give your hands something to do, and offer a moment of calm when conversations or noise feel overwhelming.
Check in with yourself regularly.
Notice the early signals your body gives you when you’re approaching overwhelm. Does your heart rate increase, do you feel more irritable, do you start scrolling your phone more often, or do you just feel “off”? Instead of waiting until you hit your limit, try pausing when you notice the first cues. A few minutes of stepping away, getting some fresh air, or sitting down with a quiet activity can help you reset before stress escalates.
Make a plan before going into high-energy gatherings.
Before attending an event, take a moment to consider what you need in order to feel grounded.
What topics or questions feel off-limits for you right now? Any boundaries you want to hold as you engage with others?
Is there a time you’d like to leave, or a “buddy” who can help you step away if needed?
Identify safe spaces, such as a quiet room, your car, or a supportive person, so you have somewhere to go if you feel overstimulated.
Thinking ahead reduces the likelihood of conflict and helps you stay connected to your own needs.
Practice the 3-3-3 grounding rule.
Gently bring yourself into the present moment by naming:
3 things you can see
3 things you can touch
3 things you can hear or feel
This simple exercise can help interrupt spiraling thoughts and reconnect you to your body.
Try box breathing.
Box breathing helps calm the nervous system by creating a steady rhythm:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for a few cycles to create spaciousness and quiet inside your body.
Use temperature to help regulate.
Temperature shifts can powerfully reset the nervous system. Try squeezing an ice cube, drinking cold water, or running cool water over your wrists. These quick sensory cues can help calm big emotions or ground you when you feel disconnected.
Take short walks, alone or with loved ones.
A brief walk can work wonders, whether it’s around the block or simply stepping outside for a few breaths. Listen to music, a podcast, or an audiobook if that feels soothing. Or unplug completely and notice the sensory details around you: the air, the lights, the sounds, your footsteps. Movement is a gentle, accessible way to release built-up tension.
Conclusion and Encouragement
The holiday season can stir up many emotions. Whether your days feel joyful, heavy, chaotic, or something in between, grounding practices can help you stay connected to yourself and your needs. Give yourself permission to slow down, set boundaries, and prioritize what feels supportive. You deserve care, steadiness, and moments of peace, during the holidays and always.
