by Carrie Howard, Shifted Arrow Yoga & Wellness
Why Your Body Feels More Anxious This Time of Year
You’re not imagining it — your body really does feel different this time of year.
The days get shorter, the light fades earlier, the calendar fills faster, and your nervous system starts humming at a higher pitch. For many, this season brings warmth, connection, and celebration. For others, it stirs stress, fatigue, and overwhelm — or a confusing mix of both.
It’s not weakness. It’s biology. And once you understand what’s happening in your body, you can work with it instead of fighting against it.
What’s Actually Happening in Your Body
Anxiety is your body’s natural response to stress — but when that stress lingers or piles up, it can tip the nervous system into overdrive. It creates this slow drip of cortisol that over time wreaks havoc on your entire system — from your digestion and sleep to your ability to focus and regulate your emotions. You might notice tightness in your chest, shallow breathing, restlessness, or that wired-but-tired feeling that just won’t quit.
Reduced daylight impacts serotonin and disrupts your circadian rhythm. Less movement and outdoor time can dull your mood and energy. Add in the noise of the holidays — expectations, social pressure, travel, finances — and your system is suddenly juggling far more stimulation than it can comfortably process.
Physiologically, your sympathetic nervous system (the fight/flight/freeze/fawn part) gets activated more often. If your body doesn’t get the signal that it’s safe, stress hormones like cortisol stay elevated. That’s why you might feel wired but tired, restless, or simply off — like your body can’t find its baseline.
In somatic yoga, we call this unfinished stress — energy that’s been activated but never fully discharged. When stress gets stuck, your body doesn’t get to complete the cycle. It keeps waiting for relief that never comes.
Why It Feels Worse This Time of Year
Your nervous system craves predictability because it’s wired for survival — it evolved to help us stay alive and stay safe. When routines change or uncertainty ramps up, the body reads that as potential threat, even when nothing is truly wrong.
The holiday season brings plenty of that unpredictability — schedule changes, travel, social gatherings, late nights, emotional expectations, and disrupted sleep. By the end of the year, we’re carrying twelve months’ worth of cumulative stress layered on top of seasonal triggers.
The result? A jittery body, a racing mind, and a heart that just wants rest.
But not all stress is bad. As I often remind my clients: stress is information. When met consciously, it can actually guide you back into balance. The goal isn’t to erase stress — it’s to listen to what it’s trying to tell you.
How to Regulate and Reconnect
1. Pause Before You Push Through
Start small. Before you try to fix whatever you’re feeling — whether it’s anxiety, overwhelm, loneliness, or sadness — simply notice it.
Ask yourself:
- “Where do I feel this in my body?”
- “What might my body need right now?”
That pause creates space between stimulus and response — the same pause yoga teaches between inhale and exhale.
2. Ground Through Your Body
The fastest way to calm and soothe during stressful seasons is through your body.
Try:
- Pressing your feet firmly into the floor.
- Placing a hand on your heart or belly.
- Wrapping yourself in a soft blanket or leaning against a wall.
These grounding cues signal safety to the nervous system. Feel the weight of your body, the steadiness beneath you, and the rhythm of your breath.
Gentle, rhythmic movements — like rocking, swaying, or slow twists — not only help complete the stress cycle by discharging tension that’s built up over time, but they also serve as self-soothing. Instead of reaching for your phone, a drink, or someone else to calm you down, you can learn what feels soothing for you — and have that available anytime you need it.
3. Breathe to Regulate
Your breath is the bridge between your body and mind. When you lengthen your exhale, you activate your parasympathetic nervous system — the “rest and digest” mode.
Try this:
- Inhale through your nose for 4 counts.
- Hold for 2.
- Exhale through your mouth for 6.
Repeat for a few rounds, and notice the softening that follows. This simple practice tells your body, “You’re safe now.”
4. Anchor Yourself in Routine and Light
Consistency is grounding. Try to wake up and go to bed around the same time each day. Get outside early, even for a few minutes, to help regulate your circadian rhythm.
Create small, meaningful rituals — a morning stretch, a cup of tea in silence, or a short journaling check-in — to anchor your nervous system in familiarity and rhythm.
For me personally, every morning I wake up and do what I call my “morning work.” I write down ten things I appreciate, find a quote that resonates, and jot down affirmations in my journal. It’s how I set my energy and remember what matters before the day begins.
Quick Seasonal Tools for Overwhelming Days
When your nervous system feels overloaded, use these mini resets:
- 1-Minute Grounding Reset: Look around and name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
- Sensory Reconnection: Step outside and feel the air. Notice the temperature, the light, the texture under your feet.
- Shake It Out: Literally. Shake your hands, arms, and shoulders for thirty seconds. It releases energy fast.
- Journaling Prompt: “What is one thing my body is asking for right now?”
Small shifts like these restore communication between body and mind — and remind you that regulation doesn’t require perfection, just presence.
When to Reach Out
If what you’re feeling — whether it’s anxious, stuck, or simply off — feels constant or hard to manage, that’s your body asking for deeper support. Healing your nervous system takes time, practice, and often, guidance.
That’s where Somatic Life Coaching comes in.
These sessions help you:
- Understand what your body is communicating.
- Learn tools to regulate your nervous system.
- Move from reactive and overwhelmed to grounded and responsive.
To learn more or schedule a session, visit www.shiftedarrow.com or schedule a Clarity Call to find out more information.
If your body’s craving calm but you’re not quite ready for the commitment of private coaching, explore my self-paced 7-Day Nervous System Reset Mini-Course — a gentle way to start regulating and reconnecting on your own.
Closing Reflection
This season can stir a lot — joy, stress, nostalgia, even loneliness — but it doesn’t define your capacity to feel grounded and whole.
With awareness and the right tools, these feelings become less of a burden and more of a guide — gentle reminders to slow down, reconnect, and return home to yourself.
Take a breath. Let your shoulders relax. Give yourself permission to slow down — even for a few minutes — and listen to what your body is asking for. What does it need to feel safe, steady, and grounded today?
Much love & heath,
Carrie