The Therapist-Approved Holiday Survival Toolkit: Nervous System Prep Guide (PART 1 of 3)
- Cortney Harden, MSW, LCSW
- 2 days ago
- 5 min read
How sleep, nutrition, and movement set the foundation for a calmer and more joyful season.
The holidays can be magical, but they can also feel like emotional whiplash. One moment you’re enjoying sparkling lights and cozy conversations. The next, you’re squeezing into a crowded party, skipping meals because you’re running late, or lying awake replaying awkward social interactions.
As a therapist, this is the time of year when I see nervous systems running hotter, faster, and harder. People tell me things like:
• “I’m so overstimulated, I just want to hide.”
• “My sleep is garbage.”
• “I don’t feel like myself.”
• “I’m eating everything and nothing at the same time.”
• “I want to enjoy this season but I feel burned out.”
And honestly, I’ve been there too. Holidays can push all the same buttons for me: disrupted routines, travel fatigue, pressure to make things perfect for my kids, long events with lots of energy. I’m not immune.
But I’ve learned something over the years.
When you support your nervous system, everything else becomes easier. Boundaries. Family dynamics. Stress. Emotional triggers. Even joy.
So before we talk about the heavy stuff (boundaries, grief, triggers, ACT tools), we start with the foundation:
• sleep
• nutrition
• movement
These three pillars create the physical and emotional stability your body depends on to move through the holidays with more ease and a lot less reactivity.
Let’s break this down into real-life, holiday-specific, do-this-today strategies.
1. SLEEP: Your emotional anchor during the holidays
Here’s the truth.
When sleep goes off track, the brain becomes:
• more reactive
• more sensitive
• more easily overwhelmed
• hungrier
• more emotional
• less patient
Holiday sleep is unique because routines disappear. Kids stay up later. You’re traveling. Hosting. Going to events. You’re overstimulated. And suddenly your brain is running a marathon on five hours of rest.
Holiday-Specific Sleep Plan
When you’re at someone else’s house:
• Bring your own pillow
• Bring an eye mask
• Bring earplugs
• Keep the room cool
• Use a weighted blanket if available
When you have late-night events:
• Keep mornings consistent
• Aim for the same wake time, even if bed is late
• Take a 20-minute mid-day nap (but no longer)
• Give yourself 30 minutes of “coming down” before bed
(even if it’s 11:30 pm — it matters)
If you’re overstimulated from a party:
• Take a warm shower
• Do three minutes of slow breathing
• Turn off overhead lights
• Avoid scrolling
• Use a calming playlist
Quick “Sleep Before Social” Checklist
Before you leave for a holiday gathering, try:
• pack your sleep aids (mask, supplements)
• drink water
• eat dinner
• set a “leave time” with your partner or friend if needed
Journal Prompt
What part of my sleep routine disappears during the holidays, and what would help me keep it intact?
2. NUTRITION: What to eat at parties, gatherings, and during busy days
Holiday nutrition does NOT need to be restrictive or perfect.
It just needs to be stabilizing.
Your nervous system depends on consistent nourishment.
When you arrive at a party starving because you ran around all day, your body automatically reaches for the quickest dopamine hits: sweets, bread, salty snacks, alcohol.
This is not about willpower.
It’s biology.
Here’s where we get practical.
Before the party: Eat a grounding meal.
Yes — eat before you go.
Have:
• chicken sausage and veggies
• Greek yogurt with berries and seeds
• cottage cheese with crackers
• eggs and avocado
• a protein smoothie
A fed nervous system is a stable nervous system.
At the party: Look for these snack options
Here are actual things to look for on the appetizer table. My clients tell me this list saves them:
• shrimp cocktail
• deviled eggs
• charcuterie proteins (turkey slices, salami, prosciutto)
• cheese cubes
• olives
• stuffed mushrooms
• hummus
• veggie trays (yes, actually eat some)
• nuts
• meatballs
• smoked salmon bites
These foods help steady blood sugar so you enjoy the rest without spiraling into cravings or emotional fatigue.
What if the table is all carbs and desserts?
Pair anything with protein if possible.
Even five nuts or a piece of cheese can help stabilize blood sugar.
Healthy, Easy Appetizers You Can Bring
For when you want something nutritious but don’t want to cook for hours:
1. Caprese Skewers
Cherry tomatoes, basil, mozzarella, balsamic drizzle
Looks fancy. Takes ten minutes.
2. Greek Yogurt Ranch Dip
Two ingredients. High protein.
Serve with veggies and pita.
3. Trader Joe’s Meatballs + Cranberry Sauce
Easy, satisfying, crowd-pleaser.
4. Goat Cheese Log With Cranberry Sauce & Pecans
Serve with crackers. Always gone by the end.
5. Smoked Salmon Plate
Salmon, cucumber slices, dill, lemon
High protein and fresh.
6. Protein-Packed Deviled Eggs
Add Dijon + chives
Simple, nostalgic, stabilizing.
7. Stuffed Dates
Almond butter, crushed pistachios
Sweet but balanced.
These options allow you to enjoy something that tastes festive and holiday-rich while still nourishing your body.
When traveling or running around: Pack “holiday survival snacks”
Every year I tell clients the same thing.
Your nervous system should never be left to the mercy of the holiday schedule.
Pack these:
• almonds or cashews
• protein bar
• jerky
• apples or clementines
• cheese sticks
• baby cucumbers
• boiled eggs
• electrolyte packets
This prevents the meltdown that comes from being underfed and overstimulated at the same time.
3. MOVEMENT: Making it effortless during a busy season
Movement is not about fitness here.
Movement is about nervous system safety.
When you move, your body:
• lowers cortisol
• increases serotonin
• increases BDNF (brain resilience)
• improves digestion
• supports sleep
• reduces anxiety
• releases stored tension
And during the holidays, tension builds fast.
So let’s keep this simple and practical.
Movement During Parties
If you’re feeling overstimulated:
Go outside for a two minute walk.
Walk around the block.
Get fresh air.
Move your shoulders and take a breath.
It is not rude to step away. It is healthy.
Movement During Travel
At the airport:
• walk during layovers
• stretch your back and hips
• ankle circles
• shoulder rolls
• 90 second breathing walk
In the car:
• rest stop stretch
• spinal twists
• walk around the lot
• open your chest after sitting
Movement First Thing in the Morning
Do something for five minutes.
That is it.
Ideas:
• cat cow
• hip openers
• sun salutations
• light dumbbells
• 20 air squats
• a slow walk
4. As a therapist and a mom: My honest reflection
I practice these tools in my own life.
But I am not perfect.
There are years I overdo it.
Years I forget my own advice.
Years I say yes too often.
Years I’m overstimulated and need to step outside.
So please hear me when I say this.
You do not have to do this perfectly.
Your nervous system does not need perfection.
It needs support.
One grounding meal.
One night of decent sleep.
One walk.
One mindful decision.
These choices add up.
Stay tuned- Part 2 is coming next!
How to hold boundaries, cope with grief, reduce alcohol pressure, and protect your emotional energy.
If you want personalized nervous system support this season:
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