12 tips for reducing stress, bloating, and exhaustion during the holidays

Dana Santas, recognized as the Mobility Maker, is a certified strength and conditioning expert and mind-body coach for professional athletes. She is also the author of Practical Solutions for Back Pain Relief. While the holidays are a time for gratitude and celebration, they can also be physically taxing and mentally exhausting. Integrating simple mind-body techniques throughout your day can help maintain energy, aid digestion, and support your nervous system from morning until night.

Below are twelve practical strategies that require no special equipment and only a few minutes each. Following them can make the difference between feeling drained or refreshed by the end of the day.

1. Start with deep breathing

Before the day begins, spend a few minutes practicing slow, deep diaphragmatic breaths. You can do this lying on your back with knees bent, sitting in a chair, or even in bed. Place your hands on your lower ribs, inhale through your nose feeling the ribs expand, and exhale fully drawing the ribs inward. Aim for exhales twice as long as inhales. This activates the parasympathetic nervous system, promoting calm and focus for the day ahead.

2. Prioritize hydration

Drink water before your morning coffee. Overnight fasting can leave you dehydrated, so starting with water aids recovery and supports energy, cognition, and digestion. Continue sipping water throughout the morning, especially if consuming caffeinated drinks, and drink a full glass of water for every alcoholic beverage later in the day.

3. Move with a full-body mobility flow

Spend five minutes gently mobilizing major joints before holiday tasks. Perform ankle, hip, and arm circles, and rotate through your mid-back. This primes your nervous system and lubricates joints, much like warming up for an athletic event.

4. Stretch in the kitchen

Take micro-breaks while cooking. Reach overhead and lean side to side, open the chest by interlacing fingers behind your back, and perform figure-four hip stretches while seated. Breathe deeply to relieve stress and prevent tension from repetitive movements.

5. Lift with care

When handling heavy dishes or pots, hinge at your hips instead of rounding your spine. Keep objects close, engage your core, and use your legs to lift. This spreads effort across larger muscles and protects your lower back.

6. Check in with your body

Use kitchen timers as prompts to notice tension, imbalance, or fatigue. Are your shoulders raised? Is your jaw tight? Adjust your posture, stretch, or take a breath to prevent small discomforts from escalating.

7. Practice a pre-meal breathing pause

Take five intentional breaths before eating using a 5-7-3 rhythm: inhale for five counts, exhale for seven, pause for three. This helps shift your body into parasympathetic mode, improving digestion and promoting mindful eating.

8. Eat mindfully

Slow down and savor each bite. Put down your fork, chew thoroughly, and notice when you feel satisfied. Mindful eating supports digestion and prevents post-meal discomfort.

9. Move after meals

Within 20 minutes of eating, take a brief 10-minute walk. Light movement aids digestion and stabilizes blood sugar. Simple activities like a seated pillow twist can also help loosen the spine and hips.

10. Establish a wind-down routine

An hour before bed, reduce light and screen exposure. A warm bath or light reading can help your nervous system relax. These steps support better sleep, especially after a busy day of hosting and cooking.

11. Release tension before sleep

Try gentle bedtime stretches or yoga to ease tightness in your back, hips, and shoulders. For example, a single-leg twist: hug both knees, extend one leg, and rotate the other knee across your body, holding for three deep breaths before switching sides.

12. Ground your nervous system

End the day with progressive muscle relaxation and deep breathing. Tense each muscle group from feet to head for five seconds, then release. This body scan strengthens mind-body awareness, reduces lingering tension, and promotes restorative sleep.

Holidays can be demanding, but mindful incorporation of breath, movement, and body awareness can leave you feeling lighter, more present, and genuinely gratefulnot just for the meals, but for your own resilience and energy.

Commentary: Maintaining Energy and Well-being During the Holidays

As the holiday season arrives, it's easy to get swept up in the rush of events and celebrations. While it's a time for joy and connection, it can also be a period of physical strain and mental fatigue. Dana Santas' practical advice offers a powerful reminder that taking small, mindful actions throughout the day can make all the difference in maintaining balance and energy.

Her twelve strategies, ranging from deep breathing to mindful movement, provide simple, actionable steps that require no special equipment, making them accessible to anyone. By focusing on hydration, mindful eating, and body awareness, individuals can not only protect their physical well-being but also enhance their ability to fully enjoy the holiday experience.

What's clear from Santas' advice is the emphasis on tuning in to one's body. Regular check-ins with how we feel, especially during physically demanding activities like cooking or hosting, can help prevent burnout and injury. These practices remind us that taking care of ourselves isn't an indulgence, but rather a necessity—especially when our time and energy are spread thin.

In the fast-paced environment of the holidays, it’s easy to overlook self-care. However, by integrating these simple techniques, we can ensure that we approach this busy season not just with a sense of gratitude, but with the resilience and energy needed to enjoy it fully.

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• 12 mind-body tips to relieve stress, bloat and exhaustion during the holidays