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In Yoga Journal’s Archives series, we share a curated collection of articles originally published in past issues beginning in 1975. These stories offer a glimpse into how yoga was interpreted, written about, and practiced throughout the years. This article first appeared in Yoga Journal in November 2010. Find more of our Archives here.
As defined by brands and advertisers, the holidays mean socializing, decorating, gift buying, cooking, traveling, and forced socializing. For many of us, that feels like barely contained chaos.
Yes, it can be lovely to partake in the spirit of giving and gratitude and all that comes with it. But it’s entirely too easy, amid the endless tasks and commitments, to lose yourself and forget about the things that keep you grounded. And even though you swore last year that this year would be less hectic, nothing is going to change unless you have a strategy in place.
That’s where yoga can help.
5 Calming Tools to Help Relieve Holiday Stress
You can approach the holiday season the same way you start your yoga practice—pause for a moment, slow your breath, and allow the outside world to recede. Just for one minute. Then integrate any of these yoga-inspired tools to help make holiday stress more manageable while you’re home with family, out with friends, or contemplating how to respond to a last-minute holiday party invitation. (And if all else fails, don’t hesitate to RSVP “no.”)
1. Set an Intention
Before class, a yoga teacher might prompt you to choose a word or phrase to help anchor your practice in a specific type of energy. You can do the same thing anytime you need during the holiday season.
Perhaps one day your intention is, “Be fully present.” Another day, you might dedicate everything you do—from cooking to interacting with family—to a person you know who needs positive vibes.
You can even pick a word such as “softness” or “ease” or “patience” as a theme for the entire end of the year. Remember it every time you hear holiday music blasting or see another holiday sale in your email inbox to keep yourself centered. (Take that, Holiday Consumerism!)
2. Make Time for Your Practice
Yes, you might find yourself more distracted than usual during the holidays, whether you’re attending a holiday party, shopping sales, or dealing with intrusive thoughts that tell you all the additional things you “should” be doing. In other words, there are a thousand excuses to skip out on your yoga practice. But even if you have only a spare moment, try to fill it with a ritual that helps you feel more like you. Try a couple minutes of stretching or a quick meditation or anything that helps you tap into a sense of calm—and maybe your sense of humor—amid the chaotic energy around and within you.
3. Call on Community
The holidays can be a joyous time to connect with family and friends; but it’s also a period when feelings of loneliness and isolation are at an all-time high. Wherever you find yourself on the emotional spectrum, don’t forget one of the pillars of yoga: community (sangha).
If you’re a regular at your local studio, make a point to check in, share a laugh, and offer support. Or simply show up to the mat in any way you can—in person or online—and be reminded that all you need to navigate is the moment in front of you.
4. Be Mindful
Try reframing moments of holiday stress into opportunities to apply your yoga practice in real time. Before you react to something—your crammed schedule, your barking dog, or your burnt turkey—pause for a second so you can instead respond mindfully. This puts a little space between you and the source of stress, and allows your intuition to guide you in your next right move. (Yes, this can even work in the company of your extremely opinionated aunt.)
5. Take Care of Yourself
Of course you want to help those you love feel appreciated during the holidays, but it’s also more important than ever to make sure you get enough rest and take some time for yourself. That doesn’t have to (and likely won’t) look perfect. But even 20 seconds spent in Legs Up the Wall or texting a friend a funny Instagram reel can go a long way in making sure you disconnect from all the stimulation around you and simply be.
This article has been updated. Originally published November 23, 2010.
