The holiday season is supposed to be a joyful experience, but often becomes one of the most stressful times of the year.
Many people are caught up in a whirlwind of activities and obligations that become overwhelming. Shoppers often have to navigate through multiple e-shop tabs, because they want to find the best deals on perfect gifts. When they finally order the items, the added stress of wondering if deliveries will arrive in time adds another layer of worry.
The streets and malls are crowded, and every shopping trip is a test of patience. Navigating busy parking lots, and maneuvering through bustling aisles becomes torture. By the time holidays are in full swing, stress and anxiety reach their peak.
41% of adults in the USA feel more stressed as the holiday season approaches. 43% report that it does not allow them to enjoy their holidays. A recent survey showed that 67% of respondents in the UK feel the pressure of the holiday season negatively impacts their health and well-being.
Finances, obligations, and the weight of seasonal expectations build up stress in the long run. If left unmanaged it can lead to fatigue, anxiety, and even health issues.
Stress management experts state that stress can be avoided or effectively dealt with using classic relaxation techniques and also including new trending health tech devices.
- Practice deep breathing exercises
Slow, controlled breathing engages the parasympathetic nervous system, initiating a calming response. This can be especially helpful during moments of holiday chaos or when facing overwhelming tasks.
“Start with a simple technique, such as breathing in for four counts, holding for four, exhaling for four, and holding for four after you exhale. It is a well known ‘box’ breathing technique to help you relax. Even a few minutes of structured breathing helps reset your stress levels. This method is easy to integrate, whether you’re waiting in line or taking a break from online shopping” said Povilas Sabaliauskas, vagus nerve technology expert and co-founder/CEO of Pulsetto, the company that helps people to relieve stress through their science-based Vagus nerve stimulating device.
- Prioritize quality sleep
Poor sleep is directly linked to increased stress and anxiety. When holiday pressures increase, sleep can often be disrupted. Focus on good sleep hygiene is a way out of stress.
“Try to keep a consistent bedtime, avoid screens for 30 minutes before sleep, and create a quiet environment to help your mind unwind. Even small adjustments, like dimming the lights in the evening or using a sleep-tracking app, can make a big difference in achieving restful sleep. When well-rested, you’ll be in a better place to tackle holiday pressures calmly and effectively,” explained Sabaliauskas.
- Take short breaks for meditation or mindfulness
Short, mindful breaks offer a mental reset, preventing burnout and helping us return to tasks with a fresh perspective.
“Meditation doesn’t have to be time-consuming. Taking short breaks, even just five minutes, can make a world of difference. When you become too overwhelmed, I recommend you step away from your current task. Close your eyes, focus on your breath, or try a quick mindfulness app. Even a few minutes of silence or a mindful walk in nature can reset your mindset and give you a fresh perspective. These small moments help keep stress in check and allow you to return with a clearer, calmer mind.”
- Train your ‘stress muscle’
Training for stress resilience is similar to building a “stress muscle” that makes handling challenging situations easier. Techniques like vagus nerve stimulation are particularly effective, as they condition the body to better withstand sudden stressors. There are natural ways to stimulate the vagus nerve, such as deep breathing, meditating, exposure to cold water, singing, or listening to relaxing music.
“By stimulating the vagus nerve for just a few minutes each day, you allow your body to adapt more smoothly to high-stress situations, so when stress hits, it’s not so intense physically. Over time, this builds resilience and helps you stay steady, even when life throws unexpected challenges your way,” concluded Sabaliauskas.
Preventing the “snowball effect”
Although these practices have many benefits, they need to be part of a daily routine to feel their effects. It is challenging. Each method—whether it’s deep breathing, meditation, or exercise—requires discipline, and busy periods make consistency difficult.
“Neuromodulation technology, like vagus nerve stimulation, offers an accessible alternative by bypassing the need for dedicated time and focus. After we have managed the initial stress, we can add other healthy practices to our daily routine, and create sustainable habits over time,” explained Sabaliauskas.
Povilas Sabaliauskas also highlights that vagus nerve stimulation can help prevent the “snowball effect” where stress leads to poor decisions, such as disrupted sleep and poor dietary choices, which in turn elevate stress further. Health tech devices aim to empower people to take control of their stress levels proactively, before things get out of control and could be a good choice to improve their well-being during the demanding holiday period.
