Is Your Mind Racing This Holiday Season? Body, Mind, and Spirit Ways to Find Calm

“I’m exhausted, but the second my head hits the pillow, my mind starts running through everything I have to do.”

Many people tell me some version of this, especially as the holidays get closer. There are gatherings to plan, budgets to stretch, family to navigate, and a calendar that seems to fill itself. I want to share some hope today: there are simple, practical ways to help a worried mind settle, and they involve the whole person, body, mind, and spirit.

Worry Is Normal. Here Is How to Tell When It Is More.

The National Institute of Mental Health (NIMH) says that feeling anxious is a normal part of life, and many people worry about things like health, money, work, or family. Anxiety disorders are different. They involve more than occasional worry or fear: the anxiety does not go away, shows up in many situations, and can get worse over time. NIMH also notes that about a third of U.S. adolescents and adults experience an anxiety disorder at some point in their lives, which tells me two things. If you struggle, you are far from alone, and help is available.

I can’t tell you from an article which of those you are experiencing, and I wouldn’t try. What I can offer are gentle habits that support almost anyone who is feeling stretched thin.

Start With Your Body

When you are anxious, your body gets the message first. Harvard Health explains that stress floods your body with hormones: your heart pounds, your breathing speeds up, and your muscles tense. The good news is that the body also has an opposite setting. Harvard calls it the “relaxation response,” a state of deep rest that you can invite in several ways.

One of the simplest is breath focus: long, slow, deep breaths into your belly. A 2023 review in Scientific Reports pulled together 12 randomized trials with 785 adults and found that people practicing breathing exercises reported less stress than comparison groups. Results were small to medium, and the authors urge caution, but the practice is free, it takes only minutes, and you can do it anywhere. (Harvard Health notes that breath focus may not be appropriate for people with health problems that make breathing difficult, so check with your doctor if that is you.)

Movement helps too. A large 2023 review of 97 earlier reviews, covering more than a thousand trials, found that physical activity was linked with fewer symptoms of anxiety, depression, and distress, and that many kinds of movement helped, including aerobic exercise, strength training, and yoga. The authors also noted limits in the quality of many of the reviews they examined, so I would call movement a strong support, not a cure. A walk around the block counts.

Quiet the Mind

Anxious thoughts tend to speak in “what ifs.” If you read my earlier article on renewing your mind, you may remember the idea of noticing a thought, questioning it kindly, and choosing a more truthful one. Try that here:

• What am I afraid will happen?
• What do I actually know right now?
• What is one small thing within my control today?

Then do that one small thing. Action, even small, tells your mind that you are not helpless.

Feed Your Spirit

Faith has always offered a place to take our worries. Scripture says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6-7). And Peter encourages us to “Cast all your anxiety on him because he cares for you” (1 Peter 5:7).

I don’t read those verses as a scolding for feeling anxious. I read them as an invitation to hand the weight to Someone who can carry it. Harvard Health even lists repetitive prayer, silently repeating a short prayer or phrase while focusing on your breath, as a relaxation technique that may be especially appealing if your faith matters to you.

Simple Places to Start This Week

You don’t have to do all of these. Choose one or two:

• Slow your breath. Breathe in slowly for a count of four, then out slowly for a count of six. Repeat for two or three minutes, especially at bedtime or when you feel your chest tighten.
• Take a ten-minute walk, ideally outdoors, once a day.
• Write it down. Put everything on your mind on paper, circle the three things that matter most this season, and look at what you could simplify, share, or let go of.
• Say no kindly. It is okay to protect your time and energy. A loving "We can't make it this year, but thank you" is a healthy boundary, not a failure.
• Pray a short prayer. Try the words of Philippians 4:6-7 or 1 Peter 5:7 as you breathe.
• Reach out. Tell one trusted person, a spouse, friend, pastor, or family member, what you are carrying. Worry shrinks when it is shared.
• Go easy on caffeine and late-night scrolling, and protect your sleep when you can.

A Gentle Word of Caution

These habits are supports, not a replacement for care. If worry feels constant, if it is getting in the way of your sleep, work, or relationships, or if you notice physical symptoms that concern you, please talk with a licensed mental health professional or your physician. Please don’t stop or change any medication on your own. Reaching out is a sign of strength, not weakness.

Taking the Next Step

This article is for general education and encouragement. It is not a substitute for individual counseling or medical care. If something here stirred something in you, I gently encourage you to reach out to a licensed professional who can walk alongside you.

At Unity Health Solutions, I care for the whole person: mind, body, relationships, and faith. If you would like to work with me, please start with the New Patient Assessment Form. Once it is received, we will reach out to schedule your first visit. I see clients in my Midland office and by video for clients in Texas.

With hope,
Bobbi

Sources

• National Institute of Mental Health. “Anxiety Disorders.” NIMH (last reviewed December 2024). NIMH: Anxiety Disorders
• Corliss, Julie. “Six relaxation techniques to reduce stress.” Harvard Health Publishing, Harvard Medical School (Harvard Heart Letter). Harvard Health: Six relaxation techniques to reduce stress
• Fincham, G. W., et al. “Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials.” Scientific Reports 13 (2023). DOI: 10.1038/s41598-022-27247-y. Scientific Reports: Effect of breathwork on stress and mental health
• Singh, B., et al. “Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews.” British Journal of Sports Medicine 57, no. 18 (2023): 1203-1209. DOI: 10.1136/bjsports-2022-106195. British Journal of Sports Medicine: Physical activity interventions
• The Holy Bible, New International Version (NIV): Philippians 4:6-7 and 1 Peter 5:7 (Bible Gateway). BibleGateway: Philippians 4:6-7 (NIV) · BibleGateway: 1 Peter 5:7 (NIV)