Stress, Holidays & the Science of Calm

By Jennifer BeardJane’s heart is racing. Sweat beads on her forehead, and she can’t steady the shake in her voice. As she gets ready for Thanksgiving dinner, she braces herself for the familiar onslaught from concerned family — the questions about her love life, her career, and why she hasn’t “settled down yet.”

She goes through this every year. Another job that led nowhere. Another round of financial juggling to make the holidays work. Another layer of exhaustion mixed with anxiety she can’t seem to shake. Her mother insists she should “just go to the doctor for those pills,” but Jane hesitates. The idea of numbing her emotions with medication doesn’t feel quite right. There must be another way.

From My Past Self to Jane

Twenty-five years ago, I would have been sitting right beside Jane at that dinner table, hiding my trembling hands under the table. I, too, worried constantly about money, my future, and what others thought of me. I was shaking like a leaf and desperate for relief.

Looking back, I wish I’d known then what I know now — that stress and anxiety aren’t always the enemy. They’re signals from the body trying to help us adapt and grow.

At the time, I thought stress was the bane of my existence. Now I understand: stress is a tool.

Short, manageable stress — what scientists call “stress inoculation” — actually improves focus, motivation, and resilience. In brief bursts, it can even boost the immune system.

The problem begins when stress becomes chronic. When cortisol, our body’s main stress hormone, stays elevated for too long, it drains our energy, disrupts sleep, causes brain fog, and weakens immunity. The goal isn’t to eliminate stress, but to learn how to turn it off once it’s done its job.

3 Science-Backed Ways to Calm Stress Quickly

These evidence-based techniques, popularized by neuroscientist Dr. Andrew Huberman, shift the nervous system from fight-or-flight (sympathetic) to rest-and-digest (parasympathetic) mode — often in minutes.

1. The Physiological Sigh - Take a double inhale through your nose — one deep breath, then a smaller “top-off” inhale — followed by a long exhale through your mouth. This powerful breathing pattern releases excess carbon dioxide, lowers heart rate, and reduces stress almost immediately (in less than 2 minutes).

2. The Distance View - When we’re anxious, our pupils constrict and our vision narrows — a natural “tunnel vision” response. By stepping outside and focusing on the horizon or a distant object, you engage the brain’s magnocellular visual pathway, which tells the nervous system the environment is safe. The result: calm.

3. Rhythmic Movement - Everybody knows that exercise is great for mood, but cyclic motion is great for stress — walking, swimming, cycling, even gentle pacing — helps the body metabolize cortisol and adrenaline. It’s not about intensity, but rhythm. Movement reminds your body that life is continuing — and so are you.

Try these tools and see what works for you. Remember, your body isn’t betraying you — it’s communicating with you. Stress is here to prepare you, not to punish you. If you’re experiencing severe or persistent anxiety, please know my heart goes out to you. Use these tools, but, if necessary, get further support and know that seeking professional help is a strong and honorable choice.

This Holiday Season

As the holidays approach, look for joy in life’s quiet delights — a shared laugh, a peaceful snowy scene, a favorite song playing softly in the background. You have the power to shape your experience through your thoughts, words, and focus. Let the season’s challenges become opportunities to grow. Remember, your presence is a gift in itself. This holiday, create joy intentionally, and share it generously.

Happy Holidays!

Jennifer Beard, owner of Bold Life & Bold Life Academy, guides individuals through transformative shifts in behavior, beliefs, and emotions, unlocking the path to their most extraordinary lives. Visit Jennifer at JenniferBeard.com.