As the holidays approach, many families look forward to more time together, shared meals, and a break from everyday routines. For some, they offer a chance to slow down, engage in calm conversations, and laugh over shared memories. For others, however, the holidays represent lingering family tensions, financial strain, and limited opportunities for much-needed downtime, all of which keep our nervous system in a constant state of alertness, with our ever-vigilant amygdalas unable to turn off. Brain Power Wellness not only offers insight into how these seasonal changes can introduce stress in subtle and not-so-subtle ways, but also practices and tools to address these unhealthy emotional imbalances.
Serotonin: Supporting Calm and Emotional Balance
When our home life feels steady and supportive, maintaining habits that encourage emotional balance allows a sense of ease to carry through the holiday season. This connection is deeply rooted in brain chemistry, particularly the crucial neurotransmitter, serotonin. Serotonin is a key player in mood stability and overall well-being. Besides supporting positive moods, serotonin also plays a role in healthy sleep, appetite regulation, learning, memory, and gut function. When people feel safe, connected, and engaged, serotonin levels are more easily maintained or even increased.
Activities that significantly increase serotonin levels are those that include movement, coordination, focus, and positive social interaction. It is especially beneficial to engage in these kinds of activities after sitting still for a lengthy period of travel time, when the mind feels foggy, the body feels sluggish, or even when we are about to make a difficult decision. A few favorite Brain Power Wellness games and exercises for increasing serotonin levels are: Crack The Code, Brain Power Says, Silly Name Game, Partner Balancing, Partner Push, Wow-Wow, and Harmony Claps. These activities offer sure-fire ways to shift the energy to a more holistic level of health. The Brain Power Wellness resources page has a wealth of information about these different activities, where you can explore each in more detail.
The Body’s Stress Response
While the holidays are often associated with celebrations, positive social and familial interactions, and much-needed respites from our usual responsibilities, they can also increase stress as has been mentioned. When this happens, there is an activation of and increase in cortisol, the neurotransmitter that acts as the body’s primary stress hormone. In the appropriate measure and context, cortisol serves an essential purpose-namely, it helps us maintain focus, energy, and readiness during demanding situations. It prepares the body for action by releasing the fuel necessary for responding to the challenge at hand.
When Stress Becomes Chronic Stress
Concerns arise when stress persists, and cortisol levels remain elevated without relief. Each release of cortisol signals the liver to send glucose into the bloodstream to supply immediate energy; and if that energy is not used through physical activity, it must be stored. Over time, excess glucose is often converted into fat, particularly around the abdomen. This type of fat, sometimes referred to as “belly fat,” is more resistant to insulin and therefore places further strain on the body. Additionally, prolonged levels of cortisol may also disrupt sleep, mood regulation, and overall health.
The manifestation of these stress effects varies significantly between children and adults, depending on factors like age, routine consistency, and individual stress sensitivity. Fortunately, both the classroom and home settings can leverage practical strategies to manage rising tensions. Brain Power Wellness provides a toolkit of activities and exercises specifically designed to de-escalate interpersonal challenges. Their retreats and programs often combine gentle, calming movements—such as quiet walking—with positive reflection, like sharing moments of gratitude. These calming techniques are often paired with short, powerful exercises (like pushups, lunges, or squats) to safely release built-up excess energy. Following this physical release, a few minutes of quiet, focused activities, such as drawing, can be an excellent way to mindfully wind down.
The Importance of Proactive Wellness
Planning ahead for holidays seasons or other kinds of extended breaks can help manage our stress levels, and prevent unhealthy buildup of glucose and cortisol. One effective strategy is to practice intentional movement, especially during predictable stress points such as long car rides, or continuous social interactions. Brain Power Wellness emphasizes simple, accessible activities that support nervous system regulation, self-management, and resilience.
Any combination of short BPW Brain Breaks uses movement, coordination, focus and, when appropriate, social engagement to increase the release of serotonin. Most, if not all, of these practices are appropriate for a wide range of ages, making them easy to share with one’s family members. Movement sessions do not need to be lengthy to be beneficial; even short periods of purposeful activity can help restore balance and support holistic well-being.
Using Hormone Awareness to Support Health
Understanding how serotonin and cortisol affect mood, energy, and physical health allows for more informed choices. The holiday season does not have to be defined by exhaustion or overwhelm. Brain Power Wellness reviews often point to the impact of consistent, movement-based strategies during high-stress periods. These experiences highlight how small, manageable actions can support emotional resilience and overall health throughout the holidays and beyond.
Final Takeaway: Supporting Emotional Balance by Understanding Stress, Hormones, and the Importance of Movement
By understanding how serotonin and cortisol respond to changes in routine, activity, and stress, families can approach the holiday season with greater awareness and resilience. Paying attention to daily patterns; planning for high-demand moments; and incorporating brief opportunities for movement and self-regulation can help release accumulated stress, support mood stability, and preserve energy and patience throughout busy and often unpredictable social and familial events.
About Brain Power Wellness
Brain Power Wellness is a holistic, school-based wellness organization that supports healthy, happy, and focused learning environments. Its mission is to transform school culture through self-development, mindfulness, social emotional learning, holistic wellness, and brain training for teachers, students, parents, and administrators. Since 2007, Brain Power Wellness has supported hundreds of schools and continues to expand its impact through retreats and programs that promote sustainable well-being in both educational and workplace settings.
