Holidays are a time for togetherness—sharing meals, exchanging stories, and enjoying the company of family and friends. But let’s be honest: as much as we love these moments, nonstop social interaction can be overwhelming. It’s perfectly normal to hide in the garage for a few minutes, breathing deeply in the serenity of spilled oil, and… good gravy that’s a big spider!
Look, we all feel the need for a breather sometimes, and taking a short break doesn’t make you less engaged—in fact, it can even make you more present. Psychology offers us a simple solution: plan built-in breaks. These are brief moments of solitude that don’t interrupt the flow of the celebration but give you a chance to reset.
Why Built-In Breaks Work
When you’re immersed in a social environment, your brain works overtime to keep up with conversations, interpret social cues, and regulate emotions. These demands contribute to cognitive load—the mental effort your brain is using at any given time. When your cognitive resources become depleted, it’s harder to stay in control of your emotions, decisions, and attention.
This mental overload can lead to:
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- Overeating: Cognitive strain makes it harder to regulate impulses, including those involving food. Reaching for another cookie or plate of stuffing can become almost automatic when your brain is running on empty.
- Difficulty Being Present: You may find yourself zoning out, missing key moments, or struggling to enjoy the holiday atmosphere.
- Irritability: Small annoyances, like someone using the last of the gravy, can feel much bigger than they are, making you more likely to snap at others.
Taking a short break reduces your cognitive load and gives your brain a chance to recover. When you return, you’ll likely feel more in control, more present, and better able to enjoy the celebration.
Simple Ways to Step Away
The key is to integrate these breaks naturally, so they feel seamless and helpful rather than disruptive. You don’t need to make a big proclamation. You can just do it! Here are a few easy ways to build them into your day:
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- Walk the Dog: If there’s a family pet, offer to take them for a quick walk. It’s the perfect excuse to get fresh air and reset your mind.
- Refill Drinks or Prep Snacks: Heading to the kitchen to refresh drinks or put together a snack tray lets you step away briefly while still contributing to the group.
- Clear Plates or Tidy Up: After a meal, volunteer to clear the table or wash a few dishes. This small task gives you a moment of quiet while still being helpful.
- Hide in the guest bathroom for 15 minutes: What are they going to do, ask you what you were doing in there?
In all seriousness, these built-in breaks aren’t just good for you—they can be a blessing for the host or others who might also appreciate a moment of reprieve as well.
Why This Makes the Holidays Better
Prolonged social interaction can push your cognitive load to its limit. By planning built-in breaks, you give your mind the space to reset and return to the gathering with fresh energy and focus. With fewer mental demands, you’re more likely to make better choices, stay calm in the face of minor annoyances, and truly savor the moments that matter.
This holiday season, don’t wait until you’re overwhelmed to take a breather. Plan small moments to catch your breath, recharge, and return to the celebrations with renewed joy. Sometimes, the best way to connect with others is to step away briefly, so you can return as your best self.
What Are Your Holiday Hacks?
Everyone has their own way of navigating the challenges of the holiday season. What are your favorite strategies for staying present, recharging, or finding balance during celebrations? I’d love to hear your ideas! Share your holiday hacks in the comments or reply to this post—I might even feature some of them in a future article.
Let’s keep the conversation going and help each other make the holidays as joyful and stress-free as possible.