The holidays have a way of pulling us in every direction at once. There’s the joy, of course—the lights, the traditions, the small magical moments. But there’s also the weight: expectations, family dynamics, full calendars, financial pressure, and the deep desire to hold everything together for everyone else.

For so many helping professionals—educators, social service providers, childcare staff—this time of year isn’t simply busy. It’s emotionally loaded. You’re carrying your own life, your own hopes for the holidays, and the needs and stresses of the children and families you serve. And without even noticing, we slip into a familiar thought, “I’ll take care of myself later.”

I know that pattern well. 

The Season My Life Changed

Almost 20 years ago, when we adopted our children, life shifted overnight (you can read about our adoption here). Adoption brings joy, tenderness, and deep purpose—but it also brings trauma histories, transitions, and big emotions. Every day required everything I had. I told myself I just needed to push through.

Six months later, I was hit with a significant health challenge, breast cancer. It forced me to sit still, look honestly at my life, and ask: How long had it been since I had taken care of myself?

The truth was hard to face. I had been operating under stress, urgency, and exhaustion for too long. I ignored every signal my body was sending. My cancer was what I call a 2 by 4 moment—a moment when I wasn’t paying attention when I needed to. So God had to hit me over the head with a 2×4 to get my attention!

I realized that during the time my body made me slow down, I came upon something that has shaped my work and my life ever since:

Stress isn’t just a feeling. It’s a full-body process.
And the smallest practices make the biggest difference.

I didn’t need a weeklong retreat to heal my stress patterns (however, that would have been nice). I needed the tiny, doable moments my nervous system could actually receive—moments that brought me back to myself while life was still happening.

Those small practices became my lifeline, and now they’re one of the foundational tools of my framework that  I teach to educators and helping professionals today.

Stress Is Normal

One of the most trauma-informed truths we can embrace is this: There is nothing wrong with you for feeling stressed. Stress is a normal, biological process. It happens anytime something is difficult, uncertain, emotional, or demanding.

Your nervous system isn’t misbehaving—it’s trying to protect you.

The key isn’t eliminating stress. It’s building a “menu” of practices that help you return to yourself when the world pulls you away. Especially in the holiday season, when pressure quietly (and sometimes loudly) ramps up, these small practices are an act of grounding and resilience.

Let’s talk about some short and sweet strategies you can weave into your day—whether you have 2 minutes or 20. Here are some strategies to try.

Short Resets (2–5 minutes)

1. Exhale Longer Than You Inhale: A long exhale tells your brain, “We are safe enough to settle.” Try a 4-second inhale, 6-second exhale.

2. Hand on Heart: A simple, powerful gesture that brings warmth and reassurance—especially helpful when emotions are high.

3. Joyful Photos: Look at something that sparks positive emotion—your pet, a funny memory, a favorite place.  A 10-second emotional shift is still a shift.

Medium Moments (5–10 minutes)

1. Soothing Soundtrack: Music is a regulatory tool for your nervous system. Find a playlist that helps your body get its needs met, whether it’s to calm, energize, or entertain.

2. Repetitive Crafts: Knitting, coloring, doodling—activities with rhythmic motion calm the system beautifully, and you can do them together with friends, family, or co-workers.

3. Mindful Eating or Drinking: Sip a warm tea, cocoa, cider, or coffee and really taste it. See how long it takes you to eat that holiday cookie. Be in the present moment and enjoy the sensations.

Rest, Restore, Reconnect (10+ minutes)

1. Movement Practice: Yoga, swimming, strength training—gentle or energizing, your choice.

2. Nature Time: Ten minutes under a tree can do what 50 minutes at a desk cannot.

3. Long Nap or Rest: Permission to rest is permission to heal. Rest builds resilience.

Your Menu: Choose What Works for the season.

In my workshops, I always tell people: you don’t need all of these. Pick three practices—one short, one medium, one longer—and let those be your “holiday menu.”

Life isn’t about perfection or achieving calm 24/7. It’s about creating micro-moments when your body can return to steadiness and safety.

It’s burnout prevention. It’s a trauma-informed way of caring for your whole self, and it matters. Especially now.

As you move through the holidays and into 2026, I hope you’ll offer yourself the compassion you so readily give to others.

Small practices work.
Small practices count.

Small practices change lives.

If you want more tools or support, I have an extended “Holiday Menu” you can download HERE. I’ll be sharing even more short-and-sweet practices throughout the season.

Here’s to a little less stress, a little more peace, and a year ahead that feels more like you.