The Gift of Presence: Supporting Your Nervous System During Holiday Gatherings

The holiday season is filled with family gatherings, parties, and meaningful moments with the people we love. While these connections can be joyful, they can also be surprisingly taxing on the body and nervous system. As your chiropractor, I want to share how supporting your nervous system can help you feel more grounded, present, and energized throughout the season.

The Stress-Body Connection

Even before we arrive at a gathering, our nervous system is already responding. Anticipation—whether excitement, overwhelm, or a little anxiety—can show up as muscle tension, shallow breathing, digestive changes, fatigue, or feeling “on edge.” When we understand how closely the nervous system and body are connected, we can take simple steps to support ourselves and enjoy the season more fully.

Before the Gathering: Set Your Body Up for Success

How you care for your body before an event can make a big difference.

• Pre-event care:
  A chiropractic adjustment can help improve spinal movement and nervous system communication. When the spine is moving well, your body is often better able to adapt to physical and emotional stress.
• A couple hours before:
  Try a few minutes of slow, intentional breathing. Box breathing—inhale for 4 counts, hold for 4, exhale for 4, hold for 4—can help calm the nervous system and shift your body into a more relaxed, present state.
• Hydration matters:
  Sip water consistently throughout the day rather than chugging it right before events. Proper hydration supports nerve signaling, muscle function, and stress regulation.

During the Celebration: Stay Grounded and Aware

Holiday gatherings often involve long periods of sitting, standing, or holding awkward positions while chatting. A little awareness goes a long way.

• Posture check:
  When seated, sit all the way back in your chair with both feet flat on the floor. This supports your spine’s natural curves and reduces unnecessary strain.
• Movement breaks:
  Step away for a brief walk or stretch every so often—even a minute or two can help reset muscle tension and circulation.
• Mindful indulgence:
  If you choose to drink alcohol, alternate with water. Alcohol can affect balance, coordination, and nervous system function, so staying hydrated helps your body stay more regulated.

Travel Wellness Tips

Holiday travel adds another layer of physical stress. Whether driving long distances or flying to see family:

• Consider a chiropractic adjustment before longer trips
• Use lumbar support when sitting for extended periods
• Take movement breaks about every 90 minutes
• Gently stretch before and after travel to keep your body moving well

After the Celebrations: Support Your Recovery

After a busy holiday weekend, it’s common to feel sore, tense, or run down. A post-celebration adjustment can help release built-up tension, restore movement, and support your nervous system as it resets.

Embracing Connection Through Wellness

The holidays are about connection—with family, friends, and yourself. When your nervous system is supported through proper spinal care, you’re better able to be present, calm, and engaged in those moments that truly matter. That’s one of the greatest gifts you can give yourself and your loved ones.

If you’d like support before or after your holiday gatherings, feel free to reach out and schedule an appointment that fits your celebration schedule.