5 Grounding Practices to Beat Holiday Burnout
1. The 5‑4‑3‑2‑1 Sensory Reset
When emotions run high, I often guide clients to come back to their senses—literally.
- 5 things you can see: Look around and name five visual details. This could be a pattern on the furniture, light reflecting on a surface, or something you've never noticed before. Once you've named five, I encourage you to focus on one of them and describe it in as much detail as possible.
- 4 things you can feel: Tune into the sensation of your clothes on your body, the temperature of the air, or the feeling of the chair beneath you. Pick up an object and notice its texture, weight, and shape.
- 3 things you can hear: Pay attention to the sounds your brain usually filters out—distant traffic, a ticking clock, the hum of your laptop, a pet snoring, or the wind in the trees. Notice how these sounds affect you. Are they soothing or distracting?
- 2 things you can smell: Breathe in and notice the scents around you—an air freshener, someone cooking, your perfume or cologne. If nothing stands out, search for something with a scent like a flower or an unlit candle. What memories or feelings do these smells bring up?
- 1 thing you can taste: Grab a mint, candy, juice, or a fizzy soda. Put it in your mouth and focus solely on the flavour. Is it sweet? Bitter? Tart?
This technique can interrupt racing thoughts and help you reorient to safety. Try it quietly during a family gathering, in a bathroom break, or after an intense moment of emotion.
2. Engage in Simple Exercise or Movement
When you're overwhelmed, your body feels it—even if your brain doesn’t connect the dots right away. I often ask clients: Are your shoulders up to your ears? Is your jaw tight? Is your chest heavy? These are subtle signs that your body is carrying your emotional load.
Here are some simple ways to move that energy:
- Light stretching or yoga: Stretch from head to toe—literally. Start by relaxing your facial muscles, roll out your shoulders, and wiggle your toes.
- Dance like nobody’s watching: Yes, really. Blast your favourite playlist and move freely. This releases endorphins and helps unstick emotions that feel heavy or lodged in your body.
- Mindful walking or hiking: Go for a walk around your neighbourhood or a trail. Tune into the rhythm of your feet, the temperature on your skin, and what you see and hear around you. Please remember to stay safe—especially if walking at night—by choosing well-lit paths or bringing a flashlight or a friend.
- Holiday-specific outdoor fun: Ice skating, tobogganing, or even a snowball fight with friends can offer both movement and joy. You don’t need a structured routine—just a way to move your body and connect with the world around you.
3. Take Part in a Relaxing Self-Care Activity
Sometimes we forget that joy and relaxation don’t have to be earned. I encourage clients to connect with their inner child and ask: What’s something fun I haven’t done in a while?
Try one of these:
- Be artistic: Pull out markers, crayons, or pencils and draw without rules.
- Listen to music that moves you: Whether it’s relaxing ambient music or a powerful breakup song—let it meet you where you're at. Sometimes, we need to cry to Adele to feel okay again.
- Watch a comfort movie: Cozy up with a warm drink and revisit a favourite film, or finally watch that movie you’ve had on your list for months.
- Take a warm bath or get a massage: These aren't luxuries—they're ways of telling your body, I hear you, and I’ve got you. Tension doesn’t vanish on its own; intentional care helps release it.
4. Experiment with Micro-Moments of Self-Compassion
You don’t need an hour-long meditation or a full day off to reset. I teach my clients to look for micro-moments—small pockets of intentional kindness to yourself throughout the day.
- Validate your emotions: Gently place your hand over your heart and say: “It’s okay to feel this way. My emotions are valid.” This simple act reminds your nervous system that you’re safe.
- Send yourself a kind message: Whether it’s a sticky note on your mirror or a text to yourself, try something like: “You’re doing your best, and that’s enough.”
- Set boundaries to protect your peace: Say no when you need to. Create a space—literal or emotional—that feels like your own holiday sanctuary.
- Label your emotions: Instead of spiraling, pause to say: “This is grief,” or “This is anxiety.” You can even write it down in a journal. Naming what you feel is a form of emotional regulation—not weakness.
Each of these small practices is a reminder that you deserve gentleness and grace—even during the busiest season.
5. Seek Support
Sometimes, the most grounding thing we can do is reach out. Whether that’s a trusted friend or a professional, support helps. Try:
- 988: Canadian Suicide Crisis Line (call or text)
- Kids Help Phone: 1‑800‑668‑6868 or text Connect to 686868
- Talk Suicide Canada: 1‑833‑456‑4566 or text 45645 (4 pm–midnight ET)
Bonus Tools for When You’re Completely Overwhelmed
- Cold grounding: Splash water on your face or hold an ice cube to trigger the dive reflex
- Anchor object: Carry something tactile (like a stone or ring) that you can touch, hold or fidget with that brings you back to the present
- Create a safe phrase: Repeat calming messages like: “I can come back to myself. I am safe.” or “this moment will pass, these emotions are temporary.” Repeating some of these messages can help send cues to your brain to move closer towards a sense of calmness
Closing Thoughts
If you take one thing from this post, let it be this: you don’t have to earn your rest or your calm.
The holidays may stir up strong emotions, but those emotions don’t have to control you. With a few mindful grounding practices, you can soothe your nervous system and approach the season with a steadier heart.
Looking back, I wish I’d known peace doesn’t come from doing more, it comes from pausing long enough to come home to yourself. This season, may you give yourself that same permission: to rest, to feel, and to protect your peace.
References
Psychology Today. Burnout: Signs and Coping Strategies.https://www.psychologytoday.com/ca/basics/burnout
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