The holidays are supposed to be filled with warmth and gratitude but for many, they also bring tension, burnout, and overwhelm. From jammed calendars to complicated family dynamics, this season can wear on mental and emotional health.
"Even the most joyous part of the year can stir up stress or sadness," says Danielle Gonzales, Reiki Master and business owner at The Grateful Koi in Peoria. "The energy around us this time of year is dense. With parties, expectations, and emotional memories, it's easy to lose touch with your center. The good news is peace is always an option available; we just need to return to it with intent."
Gonzales shares five methods to stay calm, centered, and present when the holiday season starts to become overwhelming.
1. Ground and Clear Your Energy
Do simple, daily routines like breathing a few deep breaths visualizing roots extending from your feet downward into the earth, or placing your hand on your chest to body-check yourself. Stepping outside for a few calm minutes in nature, standing barefoot in the grass, standing under a tree, or finding sunlight in your face, these are all quick fixes to reset your energy.
2. Breathe, Pray, and Be Still
Do some Box Breathing. That is four seconds for breathing in, four to hold, four to breathe out, and four to rest. In minutes, it calms the nervous system and stills the mind. Pairing breathwork with prayer or meditation can deepen that sense of calmness. Listening to soothing sound frequencies, gentle music, or guided meditations can also quiet the mind and lift the spirit when the holidays feel noisy or overstimulating.
3. Say What You Feel
Try "conscious complaining.” That means spending a few minutes complaining privately and authentically. "The goal is not to think about the negative," Gonzales explains. "It's to let it move through you. When that feeling is acknowledged, you can generally let go of relief and clarity in a flash."
4. Protect Your Energy and Set Boundaries
For some, social engagements and family gatherings can be emotional overload.
Gonzales suggests it could be as simple as saying no to one more event, having quiet breaks alone, or setting limits around draining conversations. She also recommends a simple visualization: "Picture yourself surrounded by a bright, golden light, your own peace cocoon. This energy allows love and joy in and keeps stressful negativity out. Done every day, it maintains your balance and center."
5. Cultivate Gratitude and Renewal
Start each day writing down three things you are grateful for, however small they are. Gratitude mellows the heart and brings you back to the present, where there is peace.
While holistic treatments may ease anxiety and support emotional balance, Gonzales says that they're best used in combination with professional care. "Energy work and therapy complement each other well," she says. "One helps the mind to process and reframe, while the other helps the body and spirit release."
And when you find yourself tired and stressed at this time of year, Gonzales has one gentle reminder: "You don't have to do more, you just have to come back to yourself. Slow down, breathe, and let gratitude lead. Peace isn't discovered in the perfect getaway; it's discovered in presence."