Holiday Stress? Build a Five-Minute Plan Before Thanksgiving

The holiday calendar is filling up. Your energy may not be. Before you say yes to one more thing, make a little room for yourself.

You do not need a perfect wellness routine. You need a plan small enough to use on a busy Tuesday in Northwest Arkansas. The turkey does not need a project manager with perfect hormones.

Stress is a body response, too

Stress can speed up your breathing and heart rate. When stress lasts, it may worsen sleep trouble, headaches, or digestive symptoms. That does not mean every symptom is caused by stress. [1]

Think of your stress response like a smoke alarm. It helps you notice a problem. A loud alarm does not tell you which room needs attention. New or lasting symptoms still deserve a proper check.

What can five minutes of breathing do?

A 2023 randomized study compared daily five-minute breathing practices with mindfulness meditation over one month. The breathing groups showed greater improvement in positive mood and breathing rate overall. An exhale-focused practice called cyclic sighing showed the strongest results. [2]

This was a short, remote study. It was not a trial of menopause treatment or holiday stress care. It does not show that breathing fixes a hormone deficiency, treats every anxiety problem, or replaces medical care.

Build a small pause into the day

Try this gentle starting routine. It is a practical suggestion, not the exact breathing protocol studied above.

1. Pick an anchor. Choose a quiet moment after breakfast or before making the dinner shopping list.
2. Sit comfortably. Let your shoulders soften. Breathe gently at a comfortable pace. Do not force deep breaths or hold your breath.
3. Give yourself a few minutes. Put the phone aside. If focusing on breathing feels unpleasant, stop. A quiet pause without breath practice is another option.

Relaxation can sometimes increase anxiety or bring up upsetting thoughts. If that happens, stop and discuss it with a qualified clinician. If you have a significant medical or mental health condition, ask which relaxation approach fits you. [3]

Take one job off your plate

Before Thanksgiving, write three short lists: what matters, what can be simpler, and what someone else can do. These are planning tools, not medical treatments.

• Keep one family tradition you enjoy. Let a less meaningful task go.
• Ask someone to bring a side dish or handle cleanup.
• Try a clear boundary: “I can bring one dish. I cannot host this year.”
• If comfortable for you, invite a friend for an easy walk or a quiet chat. Put it on the calendar like any other plan.

Know when a small plan is not enough

See your health care provider for severe or lasting symptoms. Persistent anxiety or depression needs qualified help. Relaxation should not delay that care. [3]

If sleep is the main problem, our guide to CBT-I explains another treatment to ask about. A breathing break should not become one more reason to blame yourself when symptoms continue.

Make room for care in Lowell

Healing Art Centers serves Lowell, Rogers, Springdale, Fayetteville, Bentonville, and nearby communities. Learn about our whole-person care approach. New general and hormone consultations currently use a wait list. See current consultation availability and how to join. Keep working with your current clinician while you wait.

General education. Your symptoms and treatment options need an individual evaluation.

Sources

1. NCCIH: Stress responses and relaxation techniques
2. Yilmaz Balban and colleagues: Randomized breathing-practice study (2023)
3. NCCIH: Relaxation evidence, safety, and when to seek care