Tips for Natural Anxiety Relief During The Holidays

We associate the final few weeks of the year with holiday magic. Think: cozy candles flickering in the corner, twinkling lights draped everywhere, beloved family traditions, festive cocktails, and all the serotonin-boosting sparkle we wait for all year. 

But for many of us, that magic comes with a lot of planning and a not-so-festive companion: stress. Between the overstuffed schedules, financial juggling, family expectations, and a culture that romanticizes the “perfect holiday,” it’s no wonder 41% of adults say their anxiety increases between November and January.

If your nervous system feels more frazzled than festive, finding natural anxiety relief can help you slow down and actually enjoy the season. 

Let’s unwrap 5 evidence-informed ways to help you combat holiday stress—so you can step into the season grounded, supported, and genuinely joyful.

1. Regulate Your Nervous System with Breathwork, Mindfulness & Grounding

The holidays can be overstimulating to the nervous system—lights, crowds, noise, travel, and hosting guests in your personal space. Before you know it, your body is stuck in “fight-or-flight,” even when all you’re doing is deciding what to bring to a potluck. Have you tried breathwork? It’s a quick and easy way to center yourself and a fantastic tool to keep in your back pocket.

Try fast-acting breathwork for relief in the moment

Research suggests that taking a few deep breaths is more than just a grounding practice. Breathing practices support a greater parasympathetic tone, which is a part of our nervous system that helps keep us calm and promotes recovery and relaxation. A few slow, deliberate breaths can reduce anxiety symptoms naturally. Try:

• Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
• Extended exhale breathing: Inhale for 4, exhale for 8—your vagus nerve will love you.
• Cycle Sighing: A double inhale through the nose followed by an extended exhale through the mouth, which can reduce anxiety and lower heart rate.

The great thing about breath work is that you can fit it into your schedule. If all you have is 10 minutes? That’s fine. It’s a momentary stress-reliever that can make a big difference.

Practice Mindfulness

Ground yourself by tuning into the present moment and finding ways to tune out the noise, even if it’s just for a few minutes. If a crowded store or family gathering sends your anxiety skyrocketing, try:

• Placing your hand over your heart
• Feeling your feet on the floor
• Holding something warm (tea, a mug, even your coat)
  

These in-the-moment practices can provide quick re-balancing and instill a sense of safety and relief. 

2. Support Your Mood with Gentle, Seasonal Movement

We don’t need to tell you just how beneficial regular exercise is; the physical benefits alone have been extensively studied. The psychological benefits are even more astounding.

Physical activity releases endorphins, supports serotonin production, and lowers cortisol (the stress hormone), all of which can be a much-needed boon during the busy end-of-year season.

Holiday-friendly movement ideas

• Cozy yoga flows
• Winter walks to soak up natural light, which helps with seasonal mood dips
• Low-impact strength workouts at home
• Movement snacks: 5–10 minutes of stretching between wrapping gifts or cooking
  

Every bit helps regulate your nervous system and bring the stress levels down to a more manageable level.

3. Set Gentle Boundaries Around Social Events & Family Expectations

Sometimes we’re not stressed by the holidays themselves, but rather the additional commitments and socializing. This could be doubly so if you are an introvert. Don’t be afraid to set some boundaries around how you will spend your time and energy.

Then identify your triggers: Packed schedules, hosting obligations, diet talk and body comments, or anything else that causes unease or distress.

Have a few scripts for saying no in your back pocket:

• “I’d love to be there, but I can only commit to one event that weekend.”
  
• “My budget is tight this year. Let’s keep gifts small or skip them.”
• “I’m going to step outside for a moment to reset.”

Healthy boundaries are one of the most empowering natural remedies for anxiety during the holidays. Normalize choosing peace over “performing” holiday perfection.

4. Build Calming Rituals: Aromatherapy, Weighted Blankets & Comfort Drinks

While lifestyle changes help in the long term, sometimes you need immediate comfort. Sensory-based rituals can quickly soothe the body.

Aromatherapy

Scents like lavender, bergamot, and eucalyptus can activate relaxation pathways. Consider adding one of the following to your wellness routine:

• Diffusers in the bedroom or other areas where you spend most of your time
• Shower melts or scented bath bombs
• Lightly scented lotion applied before bed or a scented pillow spray

Weighted blankets

Deep pressure stimulation calms the nervous system and helps you sleep better (a huge anxiety game changer).

A Calming Brew

Herbal teas like chamomile, lemon balm, and peppermint are classic natural remedies for anxiety. You can also look into saffron or turmeric milk, both of which are popular as a calming before-bed treat. 

5. Explore Supplements

Some natural ingredients have calming effects, such as saffron, magnesium, and ashwaganda. 

Spotlight: Saffron for Anxiety Relief

Saffron is a spice derived from the Crocus sativus flower—often called “red gold” because it’s one of the most labor-intensive spices to produce. Beyond cooking, saffron has a long history in Ayurvedic medicine, and some research shows it has anti-inflammatory and antioxidant properties. 

[H3] Other natural supplements

If saffron isn’t your go-to, here are other options millennial women love:

• Ashwagandha: An adaptogen for stress and cortisol balance
• Magnesium: Supports muscle relaxation, better sleep, and nervous system regulation
• Chamomile extract — gentle and soothing
• Lemon balm — calming without sedation
  

Consider adding Needed’s Stress Support supplement to your daily routine. The evidence-based herbal support includes clinically studied forms of ashwaganda and saffron for mood benefits and restful sleep. Before starting any new supplement, always check with your healthcare provider.

When Natural Anxiety Relief Isn’t Enough

While the above strategies can be helpful, they are not a replacement for medical care. Seek professional support if:

• Anxiety affects your sleep, appetite, or daily functioning
• You're experiencing panic attacks
• You dread the holidays more than you enjoy them
• You're coping with alcohol, substances, or compulsive behaviors
• Your anxiety worsens despite lifestyle changes
  

A therapist, psychiatrist, or primary care provider can help you create a holistic plan that blends both natural and clinical support.

Final Thoughts: You Deserve a Calm, Nourishing Holiday Season

Holiday anxiety is real—and you’re not alone if your nervous system feels overloaded this time of year. Whether you’re sipping saffron milk by candlelight, practicing slow breathing, setting boundaries, or exploring natural supplements for anxiety, remember that small, intentional rituals can transform your holiday experience.

You don’t have to chase perfection. You don’t have to attend every event. And you don’t have to power through anxiety without support.

This season, give yourself permission to choose calm. Choose presence. Choose what actually feels good.