By: Dr. Panicha McGuire, LMFT, RPT™
The holiday season can be a joyful time, but it can also create significant nervous system stress, especially for people with sensory processing sensitivities or hidden disabilities. Bright lights, crowded stores, holiday travel, louder environments, social expectations, and disrupted routines can push many nervous systems into overwhelm. For neurodivergent individuals, the combination of sensory input and pressure to perform socially can make December feel less like a celebration and more like a marathon.
Many people with sensory sensitivities spend December navigating environments that require masking, overstimulation, or extended social interaction. Somatic exercises offer a way to come back into the body and create a sense of safety without withdrawing completely from important events. They are simple, quick, and accessible tools that support the foundational skill of nervous system regulation.
These practices help regulate the autonomic nervous system, interrupt cycles of sensory overload, and provide accessible tools for in-the-moment relief. Below are five quick somatic exercises that can help during the holidays, all of which can be done discreetly in social settings or moments of stress.
- Humming to support vagal tone– Humming is one of the most effective somatic tools for nervous system regulation because it stimulates the vagus nerve. Close your mouth, inhale through your nose, and gently hum on the exhale. The vibration activates parasympathetic pathways, helping your body shift out of fight or flight. Even ten to twenty seconds of humming can reduce stress and support sensory stabilization. (*Tip* I personally love using my face roller on my neck. The coldness also helps!)
- Five second hand press for proprioceptive input– Press your palms together firmly for five seconds, then release. This creates deep pressure input that naturally lowers arousal levels and reconnects you to your body. For individuals who experience sensory overwhelm, proprioceptive input is especially grounding. The discreet nature of this exercise makes it ideal for holiday gatherings, family events, or overstimulating environments.
- Temperature reset to interrupt overload– Cold exposure provides immediate nervous system modulation. Holding something cool in your hands, placing a cold pack on your neck, drinking cold water, or stepping outside briefly can interrupt spiraling stress responses. This technique is particularly helpful for people with sensory processing differences who may need fast relief when environments become too intense.
- Slow sensory scanning for embodied awareness– Sensory scanning involves noticing one sense at a time without judgment. Pause and observe what you see, then what you hear, smell, taste, and feel in your body. This shifts the brain out of overwhelm by creating structured sensory input. Sensory scanning is especially useful for neurodivergent people during holidays when sensory demands increase and routines change.
- Weighted or grounded breathing for regulation– Place one hand on your chest and the other on your lower ribs or abdomen. Let your hands act as gentle weights while you breathe so the lower hand moves more than the upper hand. This diaphragmatic style of breathing engages the parasympathetic system and reduces stress. Even a few cycles can help reestablish calm when overstimulation builds.
As you move through the holiday season, consider what your body needs to remain connected, grounded, and supported. Somatic regulation is not about pushing yourself harder. It is about honoring your limits, pacing yourself, and creating conditions that allow your nervous system to feel steady. With practice, these exercises can become part of your long term regulation toolkit, offering support well beyond the holidays.
If you or your loved one needs support this holiday season, contact us.
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