Dr. Rob’s Holistic Stress Relief Tips for the Holidays

The holiday season brings a unique blend of cheer and challenge. While it’s a time filled with lights, laughter, and love, it can also usher in a wave of stress, particularly for those grappling with health issues like chronic pain. At Pain Free for Life, we recognize the need for a balanced approach to handle this festive frenzy. 

In this blog, we share Dr. Rob Vanbergen’s insights on navigating the holiday season with holistic methods based on The Hache Protocol so that you can have a joyous and stress-free celebration.

Understanding Holiday Stress

The holidays often come with high expectations and busy schedules, which can lead to feelings of being overwhelmed. The to-do list can seem endless, from planning meals to shopping for gifts. Additionally, family gatherings, while joyful, can sometimes lead to tension. For those managing chronic pain, these stressors can exacerbate physical discomfort. It’s crucial to acknowledge how mental stress can manifest physically, particularly for those with chronic pain conditions.

Here are some key reasons for stress during the holidays, along with relevant statistics and references, according to the American Institute of Stress:

  • Time Constraints: Nearly 69% of people feel stressed due to a perceived “lack of time” during the holiday season. The rush to meet holiday deadlines, attend events, and manage personal and professional responsibilities can be overwhelming​​.
  • Gift-Giving Pressure: Over 50% of people feel stressed about the “pressure to give or get gifts.” This stress can stem from both financial concerns and the desire to meet social expectations​​. Looking for an easy way to pick out gifts this year? Check out our 2023 Holistic Pain Resolution Gift Guide here
  • Increased Expectations and Event Planning: Planning and hosting holiday events can be a significant source of stress due to the costs and logistics involved​​.
  • Changes in Routine: The holidays often bring changes in daily routines, which can be a source of stress for many people. This includes alterations in diet, exercise, and sleep patterns. To learn how to combat seasonal sluggishness- check out our blog on the Mitochondrial Recharge Protocol! 
  • Family Dynamics: Family gatherings, while often joyful, can also be a source of tension due to varying personalities, past conflicts, or differing expectations.
  • Travel Stress: For those who travel during the holidays, the experience can be stressful due to crowded airports, traffic, and the general chaos of holiday travel. 
  • Health Concerns: While the concern over spreading or contracting an illness at festive gatherings has lessened, it still remains a factor for some people, adding to the stress of the season​​. Learn how to keep your immune system in tip-top shape this year in our blog, Stress, and Your Immune System

These factors combined can make the holiday season a challenging time for many, emphasizing the need for effective stress management strategies.

The Power of Mindfulness and Positive Thinking

Mindfulness is a powerful tool in combating holiday stress. By staying present and engaging in mindfulness practices, you can significantly reduce stress levels. Positive thinking also plays a vital role; focusing on the good and maintaining a positive outlook can transform your holiday experience. Simple practices like daily gratitude or mindful meditation can significantly shift your stress levels. Our blog on Mental Wellness and Self-Care Tips During the Holidays provides more insights into maintaining a positive and mindful approach.

The Role of Microcurrent Therapy in Stress Management

Microcurrent therapy is an innovative approach to managing stress and its related symptoms. It involves using low-level electrical currents to help alleviate stress and improve mood. Protocols like Vagus Nerve Stimulation, which we explore in our blog on Polyvagal Theory and Vagus Nerve Stimulation, has been reported to be particularly effective for those suffering from anxiety, depression, and stress.

Nutrition and Stress

Diet plays a crucial role in how we handle stress. During the holidays, indulging in less healthy options is easy, but maintaining a balanced diet is essential for managing stress. Incorporate plenty of fruits, vegetables, and lean proteins into your meals, and try to limit sugar and processed foods. Our collection of Pain-Free Holiday Recipes offers delicious and healthy options for festive dining. 

Read our recent blog to learn more about foods that soothe both body and mind

Managing Stress with Physical Activity

Physical exercise is not only a proven stress reducer but also a key component in maintaining overall well-being, especially during the high-stress holiday season. It can be as simple as a brisk walk in the park or a gentle yoga session at home.

Walking in nature, or (forest bathing), is a fantastic stress reliever. It’s a low-impact exercise that can be enjoyed by individuals of all fitness levels. A daily walk, even for just 30 minutes, can significantly boost your mood and clear your mind, providing a much-needed break from holiday preparations and festivities.

Stretching is another great option that can be easily integrated into your daily routine. It helps in releasing muscle tension, which is often exacerbated by stress. Stretching exercises not only improve flexibility but also enhance blood circulation, which can lead to better stress management and relaxation.

For those who enjoy a bit of rhythm, dancing is a wonderful way to relieve stress. Dancing to holiday music can be a joyful activity that lifts spirits and reduces feelings of stress. It’s fun to get the whole family involved and active, creating happy memories while staying fit.

The key is finding physical activities you enjoy, making it more likely that you’ll stick with them. Remember, the goal is not high-intensity training but rather moderate, enjoyable activities that keep you moving and help alleviate stress.

For more tips on staying active and managing stress during the holidays, check out our blog, How to Stay Active (and Pain-Free) During the Holidays. This resource is packed with valuable information and strategies to help you navigate the holiday season with ease and maintain your physical and mental well-being.

Creating a Calming Environment

Your environment can significantly impact your stress levels. Creating a calming space at home, perhaps with the help of soothing essential oils or a designated relaxation area, can help reduce stress. Try our DIY calming holiday essential oil blend to create a peaceful atmosphere in your home.

It makes an excellent gift! For more homemade gift ideas, check out our blog, Hand-Made Gift, Craft, and Wellness Ideas!

Essential Oil Safety Tips:

When using our DIY Calming Holiday Essential Oil Blend, or any essential oils, it’s important to use them safely. Here are key safety tips:

  • Patch Test: Before widespread use, apply a small amount of the diluted oil to your inner forearm and wait 24 hours to check for any reactions.
  • Dilution is Key: Always dilute essential oils with a carrier oil, like jojoba, to minimize skin sensitivity.
  • Avoid Eyes and Sensitive Areas: Apply oils to pulse points like wrists or behind the neck, but steer clear of sensitive areas, particularly around the eyes.
  • Sunlight Caution: Some oils, especially citrus ones, can increase sun sensitivity. Avoid direct sun exposure after application.
  • Professional Advice: If you have allergies, sensitive skin, or medical conditions, consult a healthcare professional before use.

Remember, a little goes a long way with essential oils! 

Reaching Out and Building Community

Don’t underestimate the power of community during the holidays. Connecting with friends, family, and support groups can provide emotional support and reduce feelings of stress and isolation. Engaging in community activities, giving back, and even connecting virtually with old friends can foster a sense of belonging and reduce holiday stress.

Taking a Step Back to Enjoy the Holidays: You Deserve it!

Sometimes, the best way to reduce stress is to take a step back and refocus on what truly matters. Remember the essence of the holiday season and find joy in simple pleasures. It’s okay to let go of the pursuit of perfection and instead embrace the moment, finding joy in the here and now.

Managing holiday stress holistically is about balance and mindfulness. By incorporating these strategies, from mindfulness and proper nutrition to microcurrent therapy and physical activity, you can navigate the holiday season with less stress and more joy. Remember, every step toward stress management is a step toward a healthier, happier holiday season.

For more tips and support on managing holiday stress and pain, explore our blogs:


Sources cited: 

A neuroscientist’s advice for combating stress this holiday season – The American Institute of Stress

Psychiatry.org – As Holiday Season Begins, America’s Stress Rises, But Less About COVID-19