Episode 29: How to Survive the Holidays

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  Why the holidays hit harder than other times of year (stress + expectations + old memories = nervous system fireworks)

  
  


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  The “holiday weight” no one talks about: grief resurfacing, emotional flashbacks, and feeling alone even around people

  
  


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  The holiday trifecta that wrecks hormones: sugar + stress + sleep deprivation (aka the cortisol chaos combo)

  
  


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  How women unconsciously fall into survival modes: people-pleasing, perfectionism, over-functioning, emotional suppression, hypervigilance, self-sacrifice

  
  


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  How to enjoy the season without self-abandoning: simple nervous system tools you can use in real life (even in a room full of family)

  
  


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  Practical “don’t spiral” strategies: protein-first, micro-breaks, boundaries, and a realistic routine anchor

  
  


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  The House Guest Nervous System Survival Plan (because hosting can feel like a full-time job… with zero PTO)

  
  

Short summary

In this holiday episode, Jen and Melissa get real about the emotional and hormonal reality of December. We break down why this season can feel heavy—even when it’s “supposed” to be joyful—and how grief, family dynamics, food triggers, sleep disruption, and pressure to perform can push your nervous system into survival mode. You’ll walk away with practical tools and simple mindset shifts to help you stay grounded, nourished, and connected to yourself… without obsessing over the turkey.

5 takeaways

1. 
   

   Grief can show up in sneaky ways (tears while decorating, feeling lonely in a crowd) and it doesn’t mean anything is wrong with you.

   
   


2. 
   

   Sugar + stress + poor sleep is the hormonal equivalent of tossing glitter into a ceiling fan—chaotic, sticky, and hard to clean up later.

   
   


3. 
   

   Your go-to holiday “coping traits” (people-pleasing, perfectionism, over-functioning) are learned survival strategies—you can notice them without judging yourself.

   
   


4. 
   

   Pick ONE non-negotiable anchor (movement, supplements, a 3-minute breath reset, journaling) so your body still gets the message: we’re safe.

   
   


5. 
   

   You’re allowed to take breaks and say no—and you don’t need a dramatic excuse (but if you do… “I need to check the laundry” is basically the adult version of a smoke break) 

   
   

Links and Resources:

📱 Dr. Mel's Social Media

Instagram: @blossom_integrative

Facebook: Blossom Integrative Health

YouTube: Blossom Integrative Health

📱 Dr. Jen's Social Media

Instagram: @healthinmotionwellness

Facebook: Health in Motion Wellness

Websites:

www.drauchter.com

www.healthinmotion-wellness.com

 

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