The holidays are often depicted as the most wonderful time of the year, full of joy, love, and connection. But for many, this season also brings an undercurrent of anxiety and stress. The pressure to create picture-perfect celebrations, buy meaningful gifts, and maintain peace in relationships can feel overwhelming. It’s easy to get caught up in the demands of the season and lose sight of its true meaning.

If you find yourself feeling more frazzled than festive, you’re not alone. I’ve been there, and it robs us of the joy and peace of the season. But there’s good news: God’s peace is available to us, even in the busiest and most stressful seasons. By refocusing on Him, we can overcome holiday anxiety and find rest in His promises.

The Weight of Holiday Expectations

From endless to-do lists to the desire to make every moment memorable, the holidays often come with a set of unrealistic expectations. Social media doesn’t help, as we compare our behind-the-scenes struggles to others’ curated highlights. We feel pressure to say “yes” to every invitation, bake treats from scratch, and host flawless gatherings.

Additionally, the holidays bring about additional demands over an approximate six-week period, and yet, we rarely take anything off our regular to-do lists, creating more to do and less time to do everything. This constant striving can leave us drained—emotionally, physically, and spiritually. But the truth is, God never asked us to do it all. He calls us to come to Him, to rest in Him, and to trust Him to carry the load:

“Come to me, all you who are weary and burdened, and I will give you rest.” (Matthew 11:28, NIV)

When we shift our focus from meeting worldly expectations to seeking God’s presence, we can experience the peace our hearts long for.

 

 

Tips for Overcoming Holiday Anxiety Based on Neuroscience

Neuroscience offers valuable insights into how our brain processes anxiety and how we can engage it in ways that promote peace and calm. Here are five science-backed strategies to help you pursue peace during the holiday season:

1. Engage in Physical Activity to Calm the Amygdala

The amygdala, a part of your brain responsible for processing fear and anxiety, becomes highly active during stressful situations. Physical activity helps calm this response by releasing endorphins and increasing serotonin levels, which are natural mood stabilizers.

• Take a brisk walk in nature. Studies show that time outdoors can reduce stress hormones like cortisol.
• Try stretching which combines movement with mindfulness to soothe the nervous system. Too often we hold stress in our bodies physically, and stretching can help reduce the physical tension.

Even 10 minutes of movement can have a profound effect on your mental state, making it easier to handle holiday stressors.

2. Use Progressive Muscle Relaxation to Ease Tension

Anxiety often manifests physically as muscle tension. Progressive Muscle Relaxation (PMR) helps by systematically relaxing each muscle group, signaling to your brain that it’s safe to let go of stress.

• Start with your feet, tensing the muscles for five seconds, then releasing.
• Gradually move upward through your body—legs, stomach, arms, shoulders, and face.
• As you release tension, think about God’s peace flowing through you.

This practice not only relaxes your body but also quiets anxious brain activity.

3. Practice “Box Breathing” to Regulate the Nervous System

Anxiety activates the sympathetic nervous system, responsible for the “fight-or-flight” response. Box breathing—a technique used by Navy SEALs to stay calm under pressure—activates the parasympathetic nervous system, which promotes rest and relaxation.

Here’s how to do it:

1. Inhale deeply through your nose for a count of 4.
2. Hold your breath for 4 counts.
3. Exhale slowly through your mouth for 4 counts.
4. Hold your breath again for 4 counts.

Repeat this cycle for 3-5 minutes. Neuroscience shows this technique can lower heart rate and reduce stress hormones.

4. Stimulate the Vagus Nerve to Enhance Relaxation

The vagus nerve, a key player in the parasympathetic nervous system, influences your body’s ability to relax. Stimulating it can help reduce anxiety and promote a sense of calm.

• Hum or sing: The vibrations activate the vagus nerve and create a calming effect.
• Splash your face with cold water: This triggers the “dive reflex,” which slows your heart rate.
• Pray aloud or read Scripture: The rhythmic speaking or singing of comforting words enhances vagal tone while anchoring your mind in God’s truth.

5. Retrain Negative Thought Patterns with Cognitive Restructuring

The brain is wired to focus on potential threats, a survival mechanism that can fuel anxiety. Cognitive restructuring helps you identify and challenge negative thought patterns, rewiring your brain for peace.

• Catch the thought: Write down an anxious thought, like “I’ll never get everything done.”
• Challenge the thought: Ask, “Is this true? What evidence supports or contradicts this?”
• Replace the thought: Rewrite it in light of God’s promises. For example, replace “I’ll never get everything done” with “God gives me the strength I need to accomplish what truly matters” (Philippians 4:13).

Over time, this practice strengthens neural pathways that promote positive thinking and trust in God.

Additional Practical Steps to Manage Holiday Stress

Managing holiday anxiety begins with intentionality. By incorporating practical strategies into your daily routine, you can create space for peace, calm, and connection. Here are three simple yet powerful ways to reclaim peace during the holidays:

1. Keep a Gratitude Journal

Gratitude is a powerful antidote to anxiety. When we intentionally focus on what we’re thankful for, we shift our attention from what’s wrong to what’s right.

Set aside a few minutes each day to write down three to five things you’re grateful for. These don’t have to be monumental; even small blessings like a warm cup of coffee or a kind word from a friend count. As you cultivate a heart of gratitude, you’ll begin to notice God’s goodness in every moment.

2. Anchor Yourself in God’s Word

Scripture is a wellspring of comfort and encouragement, especially in anxious times. When the holiday hustle feels overwhelming, turn to God’s Word for reassurance and strength. One of my favorite passages to meditate on during the holidays is Philippians 4:6-7:

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

This verse reminds us that we don’t have to carry our burdens alone. By bringing our worries to God in prayer and cultivating a spirit of thanksgiving, we can experience His peace—a peace that doesn’t make sense in light of our current circumstances, but can only be attributable to God.

3. Play Praise and Worship Music

Scripture tells us that God inhabits the praises of His people (Psalm 22:3). Scripture also reveals to us that, “For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind” (2 Timothy 1:7 KJV). Worry, fear, and anxiety are tools of the enemy, while God promises power, love, and a sound mind. The enemy detests praise and worship music because he can’t stand anyone being worshipped but him, so praise and worship music makes the enemy flee.

4. Choosing Presence Over Perfection

It’s easy to get caught up in the pursuit of a “perfect” holiday, but perfection isn’t what truly matters. The most meaningful moments often come when we let go of our need for control and simply be present—with God, with our loved ones, and even with ourselves.

Instead of striving to do more, consider simplifying your holiday season:

• Say “no” to activities that feel more like obligations than joy.
• Focus on creating memories rather than checking off tasks.
• Spend time in prayer and reflection, asking God to guide your priorities.

By embracing presence over perfection, you’ll find that God’s peace becomes the anchor for your heart and home.

 

 

Incorporating Faith and Neuroscience

These tips align beautifully with God’s design for our minds and bodies. By combining practical tools from neuroscience with faith-filled practices, you can calm your brain, quiet your heart, and experience the peace that only God provides.

This holiday season, remember that it’s okay to feel overwhelmed—but you don’t have to stay in that place. Through intentional steps and trust in God, you can overcome anxiety and find rest in His presence.

A Season of Peace

The holiday season was never meant to be a time of stress or striving. At its core, it’s a celebration of God’s greatest gift—Jesus, the Prince of Peace. When we center our hearts on Him, we can let go of anxiety and rest in His love.

As you navigate this holiday season, remember that God’s peace is always within reach. Through the tips suggested including deep breathing, gratitude journaling, and meditating on His Word, you can find calm amidst the chaos and experience joy in the journey.

Let this season be one of surrender, trust, and worship. May you experience the unshakable peace of God that guards your heart and mind, not just during the holidays, but in every season of life.

May this encourage you to find hope, rest, and peace in Him, even when life feels overwhelming. Merry Christmas and may God’s peace be with you!

Peace Prevails,
Dr. Michelle

 

Feeling overwhelmed this holiday season? Discover practical tips rooted in neuroscience and Scripture to overcome anxiety and find peace. Share on X Holiday stress doesn't have to steal your joy. Learn how faith and simple strategies can help you experience God's peace during the busiest season. Share on X

 

Sacred Scars: Resting in God’s Promise that Your Pain is Not Wasted

Now Available!

 

We all endure trials, pain, and hardship in this life. Too often we believe these experiences disqualify us from being useful to God. But the truth is, your past pain and brokenness serve as preparation for what God wants to do in and through you – if you will surrender to and trust him.

Just as Jesus’s scars didn’t disappear after his resurrection, our emotional or physical scars tell our story and lend credence to our testimony of God’s love and power. If you are ready to turn your past pain into present comfort and future hope, let Dr. Bengtson be your compassionate guide.

Find out more and order here: Sacred Scars