Last month, we talked about making friends with your nervous system—learning to listen to your body’s cues instead of pushing past them.
This month, as the pace of life quickens and the holidays approach, that friendship gets put to the test.
The truth is, even when we know what helps us feel calm and centered, it’s easy to lose that connection when family dynamics, crowded schedules, and emotional triggers come into play. This season can stir up joy and gratitude—but also anxiety, exhaustion, and overstimulation.
So how do we stay grounded when everyone around us seems to be running on caffeine and adrenaline?
Start with Awareness
Your nervous system is always scanning for cues of safety or threat. During the holidays, those cues multiply—travel, social expectations, financial pressure, old family patterns. When you begin to notice what dysregulates you (and when), you reclaim choice. Before a family gathering, pause and ask yourself:
- What does my body need to feel safe?
- Where might I need to set a gentle boundary?
- How can I build in moments of rest and regulation?
Awareness is the first step to preventing burnout and emotional reactivity.
Regulate Before You Relate
One of my favorite mantras this time of year is “regulate before you relate.”
It means tending to your own inner state before you try to connect with others.
Because when you walk into a conversation—or a room—already grounded, you can respond instead of react. Try this before your next gathering:
- Ground through your senses. Feel your feet, take a deep breath, notice three things you can see and two you can hear.
- Soften your body. Unclench your jaw, relax your shoulders, exhale fully.
- Set an inner intention. “I choose calm. I choose presence. I choose connection.”
Your nervous system sets the tone for your relationships. When you’re regulated, others feel it, too.
Create Micro-Moments of Safety
You don’t need an hour-long meditation to come back to center. Look for micro-moments—tiny resets throughout your day:
- Step outside for a few breaths of fresh air.
- Place your hand on your heart and take one slow exhale.
- Light a candle and simply watch the flame.
These brief pauses rewire your nervous system for steadiness and safety, even in the midst of chaos.
Let Gratitude Be a Regulation Practice
Gratitude isn’t just a mental exercise—it’s a physiological shift. When you focus on something that feels genuinely nourishing, your body relaxes. Your heart rate slows, your breath deepens, and your parasympathetic nervous system comes online. This month, instead of making a gratitude list out of obligation, try feeling gratitude in your body.
Breathe into the warmth it brings. Let it soften your edges.
You Don’t Have to Do It Alone
Regulation is not a solo act. Humans are wired for co-regulation—our nervous systems sync with those around us. When you connect with someone calm, safe, and grounded, your body remembers what peace feels like.
If your system has been running in overdrive or shut down for too long, I’d love to guide you in learning how to regulate from the inside out. Inside my Embodied Coaching + Healing Container, I combine science and soul—empowerment coaching, breathwork, somatic therapy/EMDR, energy, and sound healing—to help you restore your nervous system, deepen your relationships, and move through life with more ease and resilience. Because when you regulate before you relate, you don’t just survive the season—you move through it with grace, presence, and genuine connection.
With Love & Presence,
Jenn
Get your gentle guide to help you return to your center and embody the truth of your essence by Clicking Here.
