Stress and Anxiety in the Winter Season: Understanding and Calming Our Responses
Note to Reader: This article explores the biological basis of anxiety and stress, focusing on the fight, flight, and freeze responses rooted in our autonomic nervous system. It explains how modern-day stressors, especially during the holiday season, can trigger these reactions and offers practical strategies to manage them. Tips include creating sensory-safe spaces, practicing grounding techniques, and maintaining routines to reduce overwhelm. For more tailored advice, join our upcoming webinar, An ND Affirmative Christmas, on December 10th, where we’ll share self-care supports, executive functioning hacks, and ideas for creating a more inclusive and enjoyable holiday experience.
Topic: Managing Holiday Stress, Neurodivergent Christmas Tips, Fight Flight Freeze Responses, Holiday Self-Care Strategies, Inclusive Christmas Webinar
As the winter holidays approach, we often picture a time filled with joy, connection, and celebration. However, for many neurodivergent people, the festive season can bring unique challenges. The bright lights, bustling crowds, social obligations, and changes to routine can overload the senses and trigger stress responses. In this article, we’ll delve into how our fight, flight, and freeze reactions work and explore strategies to keep calm during the holiday period.
Anxiety: A Natural Protector
Let’s start with an important reminder: anxiety is not a weakness. It is a built-in safety mechanism designed to protect us. Without it, we would be vulnerable to harm, unable to sense or respond to potential dangers. Anxiety acts as a signal, preparing our minds and bodies to react.
During the holiday season, this protective mechanism can go into overdrive. For example, you may feel a heightened sense of worry when navigating busy shopping centres or attending social gatherings where expectations feel unclear or overwhelming. Recognising anxiety as your body’s way of keeping you safe is the first step in managing it effectively.
Understanding Anxiety Through the Lens of Our Ancestors
Our fight, flight, and freeze responses are rooted in our evolutionary past. For our ancestors, these responses were essential for survival. When confronted with physical threats, such as a predator, their bodies would instinctively prepare them to fight off the danger, flee to safety, or freeze to avoid detection.
In today’s world, we face fewer physical dangers, but our bodies react in much the same way to modern stressors. For instance, the thought of an unfamiliar family gathering might feel as threatening to your system as being chased by a predator. Your heart races, adrenaline surges, and logical thinking becomes harder. The conflict between biological responses and societal expectations can be especially difficult during the holiday season, where the pressure to remain cheerful and sociable is high.
Biological Reactions to Stress
The biological reactions we have during stressful situations are as automatic to us as our heart is beating and our lungs are breathing. They are not within our conscious control so when they happen it can feel like we lose control. This in turn can cause worry thoughts reinforcing the biological reaction. By understanding what the autonomic responses are within our body we can work on responding to them in a way that is beneficial in today’s society and most importantly more comfortable for us.
Stress triggers specific biological changes in our autonomic nervous system. These include:
Heart rate increases to pump blood to your muscles, preparing you for action.
Adrenaline and cortisol flood your system, heightening alertness but also increasing feelings of restlessness and anxiety.
Digestion slows - which can lead to an unsettled stomach or nausea, as your body prioritises survival over processing food.
Frontal cortex functioning decreases, making it difficult to think clearly or make decisions.
During the holiday season, these responses might be triggered by loud holiday music, bright decorations, or chaotic schedules. This can be especially intense for neurodivergent individuals with sensory sensitivities, making it even harder to feel at ease.
Recognising Your Stress Responses
Understanding your own stress responses is a vital part of self-care. When triggered, you might notice:
Fight: Feeling irritable, angry, or argumentative.
Flight: Avoiding situations, wanting to leave or hide away.
Freeze: Becoming silent, feeling stuck, or shutting down.
Other physical symptoms: Unease, nausea, or restlessness.
These reactions aren’t something you can simply “will away,” but recognising them can help you respond with compassion and implement strategies to self-regulate.
Calming Your Autonomic System
Managing holiday stress begins with a proactive approach. Here are strategies to help calm your autonomic system and reduce overwhelm:
Create a sensory-safe space: Designate a quiet area where you can retreat if things get overwhelming. This might mean dimming the lights, using noise-cancelling headphones, or having calming items like fidget tools or weighted blankets nearby.
Practice grounding techniques: Deep breathing exercises, mindfulness practices, or simple techniques like naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste can help bring your focus back to the present.
Plan ahead: Make a list of tasks or events you need to prepare for. This helps you prioritise and avoid last-minute decisions that can trigger stress.
Take breaks: Whether it’s stepping outside for fresh air, finding a quiet corner, or pausing for a few minutes to collect your thoughts, breaks are essential for maintaining balance.
Stick to a routine: Maintaining familiar patterns, such as eating meals at the same time or scheduling rest periods, can help bring stability to your day.
Remember, these strategies are not one-size-fits-all. Which is why it is good to experiment to find out what works best for you.
Want to learn more?
Join us on December 10th at 7:00 PM GMT for An ND Affirmative Christmas, an engaging and practical online event hosted via Zoom. This session is designed to support neurodivergent individuals during the festive season, offering strategies and insights to make the holidays more enjoyable and manageable.
We’ll cover…
Self-care supports for both before and during the Christmas period
Executive functioning hacks from creative present ideas to wrapping shortcuts
Tips for creating an ND-affirmative Christmas Day that aligns with your needs and values
The event includes a presentation packed with ideas and strategies, followed by a community discussion and Q&A, offering the chance to explore what works best for you in a supportive space. Sign up today to be part of our ND Affirmative community conversation!
Supporting and Celebrating our Neurodivergent Community,
Jess x x