Why the Holidays Can Feel Harder

The holiday season can be full of warmth, celebration, and time with people you love. But it also brings extra demands – travel, gatherings, errands, last-minute plans, and changes in routine. For people living with dystonia, these shifts can place added stress on the nervous system. It’s common for symptoms to increase during busy or unpredictable times, and nothing about that response is your fault. Your body is doing what bodies do when demands rise.

Normalizing Your Needs

One of the most supportive choices you can make during this season is to approach yourself with compassion. Many people feel guilty asking for space, support, or rest – especially when everyone else seems to be rushing from one activity to the next. But needing more time to regulate your nervous system, manage fatigue, or maintain your exercise routine is not selfish. It’s part of living with a chronic neurological condition, and it helps you participate more fully in the moments that matter most to you.

Take a moment to reflect on what your body is telling you this season. Do you need consistent movement or exercise? A few minutes of grounding each day? A quieter corner at gatherings? Giving yourself permission to name these needs is the first step toward meeting them.

Letting Values Guide Your Choices

When holiday expectations feel overwhelming, returning to your core values can help you decide where to invest your energy. If family time is important to you, consider what “being present” looks like in a way that supports your well-being. That might mean shortening events, taking breaks, or choosing activities that bring joy without excess strain – like watching a movie, playing a game, or participating in something with an external focus that may even help ease dystonia symptoms.

Asking for help is also a value-based action. Let loved ones know how they can support you, whether that’s sharing responsibilities, being flexible with plans, or simply understanding when you need rest.

Planning Ahead to Reduce Stress

A bit of preparation can make holiday demands feel far more manageable. Try scheduling rest or grounding time the same way you would schedule a gathering or appointment. Make a list of your “essentials” – your regulation tools, stretches, sensory supports, medications, or strategies that help calm your system. Keeping these items handy (or in a small travel kit) can provide comfort and reduce overwhelm when routines shift.

It also helps to plan for possible flare-ups. Knowing ahead of time what soothes your symptoms can prevent panic, restore a sense of control, and often shorten the duration of a challenging moment.

Honoring Yourself This Season

Your needs deserve space, protection, and compassion – especially during a season that asks so much of everyone. By supporting your nervous system, pacing your energy, and aligning your choices with your values, you create more room for connection, joy, and steadiness. Self-care isn’t a detour from the holiday experience; it’s what makes it possible to show up in the ways that matter most to you.

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Dr. Lincoln Beal, PT, DPT, NCS 

Physical Therapist 

Board-certified Neurologic Clinical Specialist 

Dystonia Program Director 

re+active Therapy and Wellness 

[email protected]