A how-to for nervous system support this christmas (love from a mental health OT).
Christmas can be the most wonderful time of the year, full of food, family, and connection.. but more often than not it is a lot.
More noise. More lights. More social plans. More expectations.
If you find yourself feeling overwhelmed, tired, or “on edge” this time of year, you are most definitely not alone.
As a mental health occupational therapist, I see this all the time, our nervous systems work overtime during the holidays. Understanding why this happens can help you care for yourself with a little more compassion during this season.
What’s happening in your nervous system?
Your nervous system is your internal control centre. It constantly scans for cues of safety or stress which is a concept called neuroception (Porges, 2011).
When things get loud, busy, or emotionally charged, your body might go into “fight, flight, freeze, or fawn” mode, even if nothing is technically wrong or bringing you direct danger. That’s your body trying to keep you safe.
During Christmas, your system might get extra activated because of:
Bright lights and loud environments
Social pressures and family expectations
Changes to routine and sleep
Emotional memories, grief, or loneliness
So if you find yourself needing more rest or patience, it’s not weakness, it’s biology.
Why occupational therapists care about this
As occupational therapists, we know that how your body feels directly affects what you can do.
When your nervous system is dysregulated, everyday “occupations” like cooking, socialising, or even getting out of bed, can feel way harder.
OTs help people find ways to regulate, restore, and re-engage in meaningful routines.
We look at how the environment, sensory input, and daily habits all impact your nervous system and how to adapt them so you can function and feel better.
OT-informed tips to support your nervous system this christmas
1. Keep a little routine
Holidays often disrupt our rhythm. Try to keep at least one or two daily anchors, maybe a slow morning coffee, or a short walk after dinner.
Your nervous system loves predictability.
2. Use your senses intentionally
Sensory input can either calm or overwhelm you.
Notice what helps you regulate, maybe dim lighting, soft textures, grounding scents, or stepping outside for a sensory “reset.”
This is the core of sensory modulation, a concept that I weave all through my OT practice. (Brown & Dunn, 2002).
3. Move your body
Movement helps release stress energy.
It does not have to be an intense workout if you do not feel up to it, just a stretch, dance, tidy, or walk. Even gentle movement signals to your body that it’s safe to relax again.
4. Set realistic boundaries
You do not have to attend every event or meet every expectation. Yes.. I am writing this one for myself too.
If saying no feels hard, try reframing it as saying yes to your nervous system.
That rest might make you enjoy your “yes” moments later.
5. Ground before you react
If you feel overstimulated, pause.
Take a slow breath, feel your feet on the floor, or unclench your jaw.
Grounding techniques give your nervous system a quick chance to reset before your mind catches up.
6. Schedule recovery time
After social events, plan some quiet space, read, rest, or go for a solo walk.
Downtime is not being lazy; it’s nervous system maintenance.
A gentle reminder
You do not have to avoid stress altogether; you just need tools to come back to balance.
Your nervous system is designed to protect you, but it also needs moments of calm to function well.
This Christmas, give yourself permission to rest, reset, and regulate, the same way you would encourage someone you care about to do.
And if you are finding it hard to juggle everything, working with a mental health occupational therapist can help you understand your body’s signals, create sensory-informed routines, and build realistic coping strategies.
Because your nervous system deserves care, too.
References
Brown, C., & Dunn, W. (2002). Adolescent/Adult Sensory Profile: User’s Manual. Psychological Corporation.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
Champagne, T. (2011). Sensory Modulation & Environment: Essential Elements of Occupation. Pearson Education.
Wilbarger, P., & Wilbarger, J. (1991). Sensory Defensiveness in Children Aged 2–12: An Intervention Guide for Parents and Other Caretakers. Avanti Educational Programs.