The holidays can be overwhelming in an ordinary year, and as this extraordinary year comes to a close, maybe take a moment to sit with yourself and check in. How are you?

If you find you’re feeling overwhelmed, here are six things you can do to shift yourself out of that space and into a place where you can experience joy. 

1. Breathe. This advice is so common sense it seems silly to mention it again, but taking a few moments to focus on breathing, to feel your lungs fill and empty, to tune into that simple bodily rhythm, can be a re-set for your whole nervous system. Just three or five or ten breaths can actually give you the space to see what is the next thing to do. Being able to take action and move toward your goals relieves the stress of feeling like there is too much to do and no time to do it. 

2. Move. Move your body to change your mind. Movement helps our bodies process emotion, flush stress hormones, and release endorphins. This isn’t about adding something that you “ought” to do to your list: this is about allowing yourself the time to give your body what it needs. Go outside and walk, or crank up the music and dance, or do jumping jacks behind your desk. Add some movement to your day, and you’ll add stress relief and energy as well.  

3. Send a card. If you miss someone, tell them. If you love someone, tell them. If you are grateful for someone, thank them. If there’s something to be learned from this year, it’s that the time is now. Appreciate the people in your life. It can be as simple as a post-it note in your partner’s or child’s lunch. Finding a way to bless someone else, even in a small way, grants a blessing in your own life as well. 

4. Take notes for next time. Notice the things that aren’t working for you, and write those things down. Hate holiday shopping? Make a note to start in June and have it done by Thanksgiving. Or shift your traditions away from gift-giving and toward something that is more meaningful to you. Wish there weren’t so many tasks on your list? Ask your partner for help, and prioritize what actually needs to get done. Go ahead and write play and rest into your list as well. “Drink a cup of herbal tea and gaze at the tree,” is a perfectly acceptable to-do item. 

5. Plan a goal setting session for yourself. Give yourself the gift of time to plan. Planning creates freedom, and freedom leaves space for joy. This can be time to plan for your year, or your meal planning for the week, or a list of the holiday things that are important to you. You CAN make changes to improve your life. 

6. Nourish, hydrate, and sleep. How you care for yourself really does make an impact on how you feel and how you show up. Choose foods that nourish your body. Drink plenty of water. Get to bed on time, as least some of the time. It’s true that in this time you may make more exceptions than you usually do, with food, drink, and staying up late, but take stock of how you really want to feel, and balance those times with the habits and practices you know sustain your health and energy in the long run. 

Wherever you are, whatever you are feeling, be gentle with yourself. Be kind to yourself. Take care of yourself and those you love. Reach out for help. Embrace the joy that comes your way. Go after that next level in your life, whatever it may be. There are resources available at drtracikiernan.com to inspire, educate, and equip you to pursue the foundations of health in your life.