(That Most People Never Try)
The end of the year is supposed to be joyful, but for many, it’s the month where everything intensifies at once: work deadlines, family expectations, social plans, emotional labour, and it feels like a “mad rush to the end”.
If your nervous system feels a bit fried right now, there’s nothing wrong with you. You’re not “too sensitive” or “not coping well enough.”
As humans, our brain is wired to struggle when the load is this high.
Stress itself isn’t the enemy. In fact, our stress response was designed to help us rise to a challenge — with increased focus, energy, and motivation. The problem is that modern stress is chronic, and our bodies were never built to stay in a heightened state all day, every day.
Below, I’m sharing four unconventional, research-supported ways to reduce stress — practices that work even when life is full, even when you don’t have time for long meditations, and even when you’re feeling overwhelmed.
The Modern Stress Problem
When the brain perceives stress, whether it’s a demanding email, a crying toddler, a disagreement with someone you love, or feeling behind on your to-do list, the body shifts into “fight or flight.”
You may notice:
- faster heart rate
- shallow breathing
- difficulty concentrating
- irritability or emotional reactivity
- cravings or disrupted eating
- trouble sleeping
This is simply biology.
However, chronic, low-grade stress leads to:
- reduced executive function (the brain struggles to plan, prioritise, and regulate emotions)
- reduced sleep quality
- increased inflammation
- higher hunger and cravings
- difficulty making healthy choices
But here’s the good news:
Small, intentional shifts in your daily routine can dramatically reduce your stress load — and support your emotional regulation, energy, and metabolic system.
Below are four evidence-based ways to reduce stress you probably haven’t tried.
1. Give Yourself Permission to Play
This may seem too simple, but research shows that moments of play and positive emotion reset the stress cycle and increase resilience.
Play activates the brain’s reward pathways, boosts dopamine, and helps you return to the “rest and digest” state.
Try this:
- Put on a song you love
- Walk outside for 5 minutes
- Dance in the kitchen
- Voice note a friend
- Sing (loudly) in the car
It’s not about the time — it’s about the intention.
A small play ritual signals to your brain: I matter too.
2. Practice Active Mindfulness (Not Stillness)
Many people resist mindfulness because it feels too passive, too slow, or too difficult when the mind is racing. If sitting still makes your anxiety worse, you’re not alone.
Active mindfulness works beautifully during busy seasons.
Try:
- slow, intentional abdominal breathing
- walking meditation
- grounding through sound or touch
- breath-led movement (like yoga, stretching, or sway breathing)
Evidence shows that slow, diaphragmatic breathing triggers the vagus nerve, helping the body shift out of fight-or-flight in just a few minutes.
If you’re someone who finds traditional meditation frustrating, active mindfulness is a gentler and far more accessible way to calm your system.
3. Start a “Notice Practice”
Gratitude is evidence-based and powerful. But when you’re overwhelmed or just “over it”, it can feel forced.
This is when I shift to a notice practice.
Instead of trying to feel grateful, you simply notice what’s real in the present moment. This lowers cognitive load and increases sensory awareness, which calms the stress response.
Try noticing one thing for each sense:
- something you see
- something you hear
- something you feel
- something you smell or taste
This brings you out of your head and into your body. It’s grounding, centering, and takes less than one minute.
4. Plan to Support Yourself
Stress is unavoidable. But we can compassionately plan for the days that are likely to be more intense.
This is not about perfection or over-preparing.
It’s about self-support.
Ask yourself:
- “What small thing will make today feel easier?”
- “What can I put on the Not-Right-Now list?”
Examples:
- preparing a nourishing breakfast
- doing a 15-minute yoga session before bed
- laying out walking clothes the night before
- prioritising 3 items instead of 8
We are often taught to push through — but sustainable health comes from honouring your nervous system, not overriding it.
Start Small (Really Small)
The nervous system changes through consistent, gentle repetition — not big, dramatic shifts.
Choose one of these four evidence-based ways to reduce stress and try it this week.
Then notice how your stress, mood, and energy respond.
If you want deeper support in managing stress, creating healthier rhythms, and bringing your system back into balance, I’d love to guide you. Most people don’t lack things that bring joy — they lack permission. If you’re struggling with giving yourself permission, a coach can help you carve out the time. Start a conversation with me here.