The holiday season is a magical time of connection, joy, and giving…and it’s also a time of nonstop activity, high expectations, and stress. Last month, we explored the idea of embracing presence over perfection and showing up authentically instead of striving for impossible holiday ideals. This month, we’re taking it a step further by helping you stay healthy, both physically and mentally, amidst the December whirlwind.

The Stress-Immune Connection

When you’re overwhelmed, especially during the holidays (managing family dynamics, attending school celebrations, sending cards, and checking off never-ending to-do lists) your body reacts. Stress puts your body into “fight or flight” mode and triggers the release of cortisol and adrenaline. These hormones, in small doses, help you manage short-term challenges. But chronic stress keeps them elevated, which can suppress your immune function in several ways: 

1. Increased inflammation

Stress triggers your body to release inflammatory markers like cytokines, which are helpful for healing in small doses. But when stress is constant, it leads to too much inflammation, weakening your immune defenses and making it harder to fight off illness. Over time, this overreaction can also increase the risk of chronic conditions like heart disease and diabetes. 

2. Reduced white blood cell activity 

Stress can lower the production and effectiveness of lymphocytes, which are white blood cells that fight off infections. Fewer lymphocytes mean your body is less equipped to handle viruses like the common cold or flu.

3. Delayed healing

Studies show that stress can slow wound healing and reduce your body’s ability to recover from injuries or illnesses, leaving you more vulnerable during the hectic holiday season.

Many studies have found that stress increases susceptibility to infections and that individuals under chronic stress are more likely to catch colds when exposed to a virus, compared to their less-stressed counterparts. This highlights the critical importance of managing stress to keep your immune system operating at its peak. The holidays are a time to celebrate, but when you’re burning the candle at both ends, your body pays the price.

The good news? You can take simple, effective steps to counteract stress and give your immune system the support it needs. 

Simple Strategies to Stay Strong, Centered, and Healthy

Small, intentional steps can help you stay healthy and calm. Here are five strategies to keep your stress in check and your immune system strong.

1. Breathe Your Way to Calm

Deep breathing is one of the simplest and most effective ways to reduce stress. It activates your parasympathetic nervous system, which calms your “fight or flight” response and lowers cortisol levels. Even just a few minutes of intentional breathing can help you feel more grounded and centered, no matter how chaotic your day feels. The best part? It’s something you can do anywhere, even in the car before picking up the kids.

Try:

• • • Practice box breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.
    • Set a timer for 2 minutes and focus on slow, deep breaths.
    • Use a guided breathing app like Calm or Breathwrk.
    • Take five slow breaths before answering a stressful email or phone call.
    • Pair deep breathing with aromatherapy by inhaling a calming scent like lavender or eucalyptus.
    • 4-7-8 breathing technique:

2. Stretch to De-Stress

Physical tension builds up during stressful days, especially in your neck, shoulders, and back. A simple 10-minute stretching routine can release this tension and improve circulation, which supports your body’s natural defenses. Stretching also helps increase flexibility and prevent muscle stiffness, which are particularly important when stress leaves you feeling tight and uncomfortable. Just a few minutes of movement can make a big difference.

Try:

• • • Do a few rounds of cat-cow stretches to release tension in your spine.
    • Try a seated forward fold to stretch your back and hamstrings.
    • Use a foam roller to massage out knots in your shoulders or back.
    • Practice neck stretches by tilting your head side to side and holding each position for 10 seconds.
    • Follow a quick YouTube video for a guided 5-minute stretching routine.

3. Create a Tea Time

A warm cup of herbal tea is a soothing moment of self-care. Teas like chamomile, peppermint, and ginger calm your mind, support digestion, and boost your immune system. Making tea a daily ritual can be a small act of presence in an otherwise busy day, giving you time to slow down and recharge.

Try:

• • • Sip chamomile tea before bed to promote relaxation and better sleep.
    • Drink peppermint tea to ease an upset stomach after a big holiday meal.
    • Brew ginger tea with honey to soothe your throat and boost your immunity.
    • Try a seasonal spiced tea like cinnamon or chai to get in the holiday spirit.
    • Take 5 minutes to sit quietly with your tea, away from screens or distractions. Make a ritual of sipping tea in the evening – turn off the noise, light a candle, and treat it as a mini spa moment for your soul.

4. Create a “Me Moment”

The holidays can feel like they’re all about everyone else, but don’t forget: your well-being matters. Setting aside even 15 minutes a day for “me time” can work wonders for your mental health. These moments can be as simple as sitting quietly or indulging in an activity you enjoy. The goal is to reconnect with yourself and recharge. You’ll be amazed at how grounding these small acts of presence with yourself can be.

Try:

• • • Read a chapter of a book by the fireplace or Christmas tree.
    • Take a short walk outside to clear your mind and get fresh air.
    • Listen to a favorite holiday playlist while wrapping gifts or relaxing.
    • Light a candle, close your eyes, and just breathe for a few minutes.
    • Sit by the Christmas tree with a mug of hot cocoa, journal your thoughts, or simply enjoy the glow of the lights. 

5. Fuel Your Immune System

What you eat matters, especially during times of stress. Nutritious foods provide the vitamins and minerals your immune system needs to function at its best. By making small changes to your diet, like adding more fruits, vegetables, and healthy fats, you can give your body the fuel it needs to thrive.

Try:

• • • Snack on vitamin C-rich foods like oranges, strawberries, or bell peppers.
    • Add zinc-packed pumpkin seeds or walnuts to your salads or oatmeal.
    • Incorporate leafy greens like spinach and kale into soups or smoothies.
    • Replace sugary holiday treats with dark chocolate for a boost of antioxidants.
    • Stay hydrated by drinking water with a splash of lemon for added vitamin C.

Finding Balance in the Chaos

This holiday season, remember: you don’t have to do it all. Say “yes” to what feels meaningful and nourishing, and give yourself permission to say “no” to the rest. Choosing presence doesn’t just lighten your mental load – it strengthens your body, too.

You have the power to create a December that’s healthy and full of small, beautiful moments of balance and care. Prioritize what matters most, and let go of the rest.

Ready to make this your healthiest, calmest holiday season yet? Start with one small step today – take a deep breath, stretch your shoulders, or savor a quiet cup of tea. Here’s to a stress-free, joy-filled December!