E49: Holiday Survival 101: Tips To Protect Your Peace
Ready to glide through the holiday hectic-ness smoother than Santa on his sleigh?Then you'll love this episode packed with tips to help you stay merry & bright until NYE (and beyond)!
Pop in your earbuds and tune in for:
✨ How to create more space and grace in the busiest moments
🎄 Simple ways to lower stress and boost your holiday joy
🛀 Self-care strategies you can squeeze in—even when life feels overwhelming or triggering
This is your invitation to a calmer, more joyful holiday season! 🎁
Wanna kick off 2025 feeling vibrant, calm, and grounded? The Anxiety & Stress Reset is your invitation to prioritize yourself—without the overwhelm.
Through simple, science-backed techniques, you’ll learn how to release tension and build resilience in just 2 minutes at a time, so you feel energized and ready for whatever life brings.
This is not about adding more to your plate—it’s about creating space for what truly matters: your well-being. Commit to a healthier, happier you. You deserve it.
Grab your spot here: https://www.megan-nolan.com/resetjan
#HolidayStress #AnxietyRelief #SelfCareSeason #MindfulHolidays #StressFreeHolidays #CalmAndBright #MentalHealthMatters #HolidayWellness #RelaxAndRecharge #PeacefulMind #HolidayJoy #OvercomeAnxiety #StressLessLiveMore #HolidaySelfCare #InnerCalm #MindBodyBalance #BreatheAndBelieve #MerryAndMindful #SelfCareTips #CalmInTheChaos
Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!
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Hello and welcome to a movement of
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people who care so much about how they
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feel that they make time and space for
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themselves every day. I'm the leader of
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this movement and the host of this
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podcast. My name is Megan Nolan. I'm a
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personal trainer, a yoga instructor, a
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mental fitness coach, a best-selling
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author, an award-winning speaker, and
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also someone who navigates the ups, downs
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and all arounds of mental health
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challenges. So. That's what this
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podcast is all about. Life giving you the
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tools to live, move, and breathe and show
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up on purpose as the purposeful
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powerhouse that you are. So let's jump
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into today's episode that will help you
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to do that. Hey, hey,
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hey, ho, ho, ho. Here we go.
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It's time for another episode of the
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Purposeful Powerhouse podcast. And if you
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haven't guest, today we are talking about
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the holidays. The holiday season
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is upon us. And I don't know if you can
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see me. If you're just listening to the
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audio, you won't be able to, but I am
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wearing a sparkly holiday hat. It's a
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little hot. I live in Hawaii, so I'm
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probably going to take it off because it
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will serve a point later on. But yeah,
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it's all decked out because we're decking
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the house. Whether or not you celebrate
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what you celebrate, if it's just another
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month for you, we're going to talk about
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how you can navigate the hecticness
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of this month and this potential season
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smoother than Santa on his sleigh. So you
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can be merry and bright all the way till
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New Year's Day. I just saw the movie
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Wicked and so now everything I say
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rhymes and I just want to sing it so.
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Be warned. I won't sing the whole time,
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but it happens a lot. You probably, if
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you've been listening for a while,
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already know that I have a tendency to do
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this. So yeah,
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let's talk about the holidays. I always
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think, you know, when we're going through
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these situations, I always bring a quote
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to mind from the lovely and wise Ram
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Dass, who I had the pleasure of meeting a
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couple times as he used to live here on
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Maui and his quote.
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I think it's pretty relevant whether or
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not you're spending it with your direct
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relatives, like your blood relatives or,
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you know, other relatives, other types of
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relatives. His quote was, If you
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think you're enlightened, spend a week
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with your family. If you think you're
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enlightened, spend a week with your
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family. And I thought, well, if
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Rondas has trouble with that,
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Then I think the rest of us get a pass as
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well, because what he's speaking to is
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that, you know, no matter how much
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nervous system regulation and therapy and
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processing and who knows what else you've
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done to navigate, you know, what's
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happened in your life. It can be a lot to
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be in those situations and it can be
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really triggering. I believe me when I
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say, why do you think I live out in the
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middle of the ocean?I see my family
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periodically and I love it and it's in
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small doses. But for people that, you
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know, really jump back into that during
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the holidays, that can be a
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lot, right?An overdose, if you will,
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sometimes, you know, of the of the family
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kind. And so, you know, we just want to
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moderate our doses so that we're taking
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healthy doses of everything. That
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could be a side point. So let's talk
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about, you know, whether you're
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celebrating traditional holidays, whether
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you have your own special rituals, maybe
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you like to celebrate the solstice,
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whatever it is for you, how to really
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take care of yourself over these next few
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weeks and protect your peace ultimately,
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right?You know, that's what that's what
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this is ultimately all about in whatever
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situation you are in,
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because the truth is. You know, it's
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nice to be invited to things, and of
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course you want to be included. But the
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thing that can happen for a lot of us is
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overcommitting. You know, saying yes when
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you really mean no. Oh, see, here we go.
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Because wicked that can lead to
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overcommitting and saying yes and doing
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the things or staying too long or feeling
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like you you have to do it a certain way.
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That can feel like a lot of pressure, and
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that can lead to exhaustion, burnout, you
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know, and if we're not doing some of the
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other things we're going to talk about,
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can kind of set the stage for, you know,
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overindulgingOurselves. Maybe we don't
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sleep enough. You know, all the things
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that can tend to happen that can kind of
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be a slippery slope, right?Not to mention
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set us up to be sometimes resentful if
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we're feeling like, uh, I'm supposed to
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go on holiday and I just have all these
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things to do. That's a lot of pressure.
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It's a lot of pressure, not to mention
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the, you know, the potential financials.
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Of gift buying and how extravagant is it?
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And all of those things like that's a
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lot. There's this is a potentially a
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really pressurized time of year for a lot
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of people. And because of that pressure,
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one thing that tends to happen is
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skipping self. Care.
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And you know, The thing is, is that you
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know that that's the foundation for
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everything and that when you take care of
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yourself, you have a higher capacity, a
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higher ability to do all the other
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things, right. But yet it's one of those
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things that we're like, oh, I'll get to
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it in the new year. Oh, it's fine. I'll
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just get back to it on January 2nd or
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whenever. But the reality is, and we'll
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talk about this more in a minute, is that
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we can find ways to. Sprinkle this
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in. OK, if you will. And you know, so
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that you have these small little drips of
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it throughout the day, woven throughout
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the tapestry of your holiday experience,
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if you will, so that you can stay
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grounded, right. So you can protect your
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piece because it all does add up. And
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the reality is, is that especially in
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these crazy busy times, it's really
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important that we we really.
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Let go of that, you know, oh, this is my
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routine. This is how I do it. This is
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what I do every day. Unless that's your
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jam and that's how you can really stick
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with it, is that a lot of times we have
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these super strict ideas of what it
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should be like. And then we get
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frustrated if we can't do our thing or,
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you know, a certain way or what have you.
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We want to just really allow
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yourself the space and the grace to.
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Find ways to make this work for
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you so that you can
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continue to show up feeling happy,
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feeling grounded, enjoying the
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celebrations that you decide to go to,
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right?Rather than overdoing it and ending
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up just overwhelmed or maybe, you know,
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getting a cold or whatever. And so let's
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talk about that. Let's talk about that.
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So this is the first one is how can you
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take the pressure off yourself a little
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bit, right?Can you?Look at this from the
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perspective of, OK, everything adds up,
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right?And we want to make sure that, you
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know, we're not totally tossing our
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routine out the window because we're
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like, oh, I'll get back to it in January.
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How can you find ways to
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focus on what's in front of you so
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that you can really cultivate that
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connection, the presence, and not really
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have it be need to be perfect, but really
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just finding ways to.
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Take the guilt out of the equation and
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make sure that you know that in order for
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you to, you know, show up and go cut the
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tree down or whatever it is that you do,
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it requires that you have your tank
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topped up and whatever that looks like
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for you. OK, so we want to find ways to
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kind of take the pressure off and you know
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From setting, saying in this a different
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way or looking at it from a different
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perspective is that because this is a
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very pressurized situation, potentially
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for people, exercise, yoga, breath work,
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all the things that you love to do
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actually helps to take the pressure off,
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right?So you're not just taking the
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pressure off in the sense of, oh, it has
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to be. Take that that desire for it to be
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perfect. We're taking that pressure off,
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but you're also releasing some of the
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pressure, releasing some of the stress,
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because you know how it feels when you
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are taking care of yourself, right?You
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feel more grounded, you feel more
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centered, you feel more regulated. And
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you are right. You are because your
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nervous system is in a more steady,
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connected state, right?And and if we're
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all wound up and pressurized, if you're
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in the red zone, right?If you, if you've
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learned about this before, we have these
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different states of activation or more
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relaxation in our nervous system. And
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when we're in the red zone, that's the
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fight or flight. That's the stress, right?
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That's when we're feeling the anxiety or
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the stress or the like, Oh my gosh, I
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don't even know. And, you know, feel like
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you're just, you know, one of Santa's
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elves that drink too much espresso and
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you haven't slept in three days and
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you're just tired like that sort of
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frantic energy. OK. Because, you know,
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I'm sure that's what happens to the elves
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up in the North Pole. But you know
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what I'm saying, right?And that's not the
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vibe that you want to show up to the
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holiday gatherings with, I'm sure. Right.
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And so that being said. That's important
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because when we are taking the pressure
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off of ourselves in whatever way you
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choose, it really sets the stage for you
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to actually enjoy the events and maybe
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skip the messy meltdown at the ugly
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Christmas sweater party, right?So that's
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really important because, you know, we
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all have a breaking point at times, a
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threshold of tolerance from a nervous
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system perspective, and we want to make
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sure that we are. Bringing ourselves back
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down, we're turning down the volume.
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We're taking some of the pressure off so
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that we can come back to that, the green
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zone, right?The green zone is that that
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playful, energized, happy, you know,
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grateful to be here sort of vibe.
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And so how can we make sure that you
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aren't so wound up so?
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Exhausted, depleted, drained, running on
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the fumes of, you know, three oat milk
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lattes and like the two almonds you found
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in the back of the cupboard cause you
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haven't gone grocery shopping or you put
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everything in the cookies or whatever and
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you're just like, that's
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not it, right?Because then we show up to
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the Christmas party and we're hungry and
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then maybe you have a couple glasses of
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the bubbly elf juice and then you're
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like, what?And you know, next thing you
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know, you're having a meltdown with your
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friend Sarah in the bathroom. It happens.
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All good. And when and if it does happen,
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then just let it happen, right?And just
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make sure that you have that support
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around you that understands. So
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how can we, so that's our first step.
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Take the pressure off. Take that those
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two ways we talked about. How can we
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embrace the little moments?Speaking of
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having it be, you know, progress, not
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perfection. How can we
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weave these little power
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pauses, mindful
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moments,For yourself, with yourself
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into your day. How can we
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find these moments of lightness and
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playfulness so that you are keeping your
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tank topped up and the pressure turned
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down?Right. And so, you know, think about
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it from a holiday perspective of, OK, so
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depending on your traditions and what you
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do in your family, maybe there's
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times when you are making some yummy
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foods, right?Maybe you're doing some
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baked goods. So how can you make that an
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act of self-care?How can you?
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Make that really fun and playful. I mean,
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it's not like, I mean, if you want to,
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you could do your squats while you like,
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make your cookies. That's not really what
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I'm saying. Take that
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run. If you're down with that, might as
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well, man, you might as well. But what I
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meant more, my first thought, I like that
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idea too. Of course I do, because I love
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when you do squats, as long as you're
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doing properly and engaging your glutes,
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okay?Is put on some music, right?
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Maybe holiday music is not your jam. I
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know it's not for everybody. I don't know
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what it is about me. Maybe I was an
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elephant in another life, but I love me
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some Christmas music. It makes me happy.
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So maybe you put on some music that you
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like, right?It's something light and
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playful, upbeat. and do that while you're
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making your whatevers. You know Maybe
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you're making Christmas star cookies or
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Hanukkah, or I don't know, or maybe
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solstice rings, who knows, right?Put on
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some music and turn it into something
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fun, right?Rather than this arbitrary
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chore. Or for example, if you
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exchange gifts with people, right?And
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making sure you're using recycled
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paper or whatever, I don't know, side
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note. But how can you
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turn that into an active presence?Can you
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wrap that gift and be in a place of
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connection to the person that you're
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giving it to and breathing
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and just feeling yourself being very
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present as you wrap the gift?And that's
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another way to really infuse more love
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into it. They they will maybe feel that
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right?But most importantly, in that
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moment, you're taking that opportunity to
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really tap into the energy of love and
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gratitude and joy, which is such a
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healing frequency in your body. Plus, if
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you couple that with slow, deep
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breathing. You're actually doing a
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breath style called heart coherence. In
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yoga, we call that breath the sum of riti
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because you're taking nice, deep, even
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breaths. But heart coherence means that
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your heart is in a nice, steady rhythm.
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You're tapped into that elevated
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emotional state, and then that actually
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signals beautiful, incredible things up
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to your brain. Your brain matches that
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rhythm. It sends a signal of
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ease and safety and spaciousness to your
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body and. lends to
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healing and groundedness, nervous system
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regulation, it's beautiful. So
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that's a really very powerful tool that
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you could play with, and that could be
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when you're baking too, or when you're
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making the food, like you're infusing it
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with love, right?Like when a a
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grandmother or a tutu or someone is
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making food, they're feeling that deep
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love for all of the people while they're
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doing it. Like you you can taste the love
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when it's homemade stuff. So finding
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these little micro moments of joy. And
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that's really what this is, how to weave
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those little power pauses into
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these next few weeks so that you are
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really having those moments to
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come back to the whole reason for the
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season, right, is connection and
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celebration and love and playfulness
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and times together, presence, right?And
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so that's truly what it is about. And
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then, you know, ooh, another opportunity
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to take a power pause is
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before. You go
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into gatherings that you
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know might be a little bit of a little
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button pushing scenario. How can
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you prime yourself?is you can do
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a power pose. So power poses are a
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powerful tool that we use inside the
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anxiety and stress reset that I teach all
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of my clients that you can really do
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anywhere, anytime. It's a strong
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activation through your body. You plant
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your feet down, you lift yourself up, you
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open up your body, place your hands on
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your hips, and you really feel this
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strength within yourself.
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So feel this strength. Activated through
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your whole body, open up your body, hands
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on your hips. Power poses are incredible.
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What's happening inside your body is your
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cortisol, your stress levels are coming
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down, your testosterone levels, which is
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your activation, your motivation hormone
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levels are going up. So it's bringing you
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into this really, really grounded,
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empowered state so that you go into
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that gathering from that place. Or if
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something happens at said gathering and
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you're like then. Go to the
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bathroom and do your power post, right?
401
00:14:43,696 --> 00:14:45,216
Yes, you might be tempted to take some
402
00:14:45,336 --> 00:14:47,496
shots while you're in there. That's not
403
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going to help. It's really important that
404
00:14:49,616 --> 00:14:52,576
you you continually tend to your body
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through these moments, right?We tend to
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have these escape files, which it's all
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good. I mean, I'm working myself on my
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relationship with alcohol, and so I
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understand, but it's really important
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that you're doing these foundational
411
00:15:04,656 --> 00:15:07,376
things so that you can literally hold and
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stand your ground in those moments. OK,
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That's what this is about. And then the
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last thing I wanted to share was one
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thing that is really powerful for me and
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for many people and for many of my
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clients is to
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set the day up for success with
419
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time for yourself in the morning, right?
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Because we have these great intentions.
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I'll get to it later. I'll do it later.
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One of my mantras, which you maybe have
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heard me say before, do it first, get
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it done. And that's really why
425
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amplifying your morning routine is super
426
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powerful because you already have a
427
00:15:38,256 --> 00:15:40,657
morning routine. Right. Whether or not it
428
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really serves and supports you to be able
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to navigate the holidays and stay merry
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and bright, that's for
431
00:15:47,537 --> 00:15:49,697
you to answer. Is it grabbing your phone
432
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and going right into things and and then
433
00:15:52,017 --> 00:15:54,497
stress levels going up, up, up, up, up?Or
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is your morning routine to align your
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mind with your vision and how you want to
436
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show up to these events?Move your body so
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it's strong and healthy and all the
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time really coming back to that
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intentionality of how you want to
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feel, how you want to show up, caring so
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much about how you feel that you're
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making and taking that space for yourself
443
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that morning. That's huge. That's what
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00:16:19,097 --> 00:16:20,657
amplifying your morning routine is about,
445
00:16:20,977 --> 00:16:22,657
and that can literally be 5 minutes.
446
00:16:23,057 --> 00:16:25,777
Right. So you can turn on some music and
447
00:16:25,777 --> 00:16:27,217
take a shaky break and just shake out
448
00:16:27,217 --> 00:16:28,977
your body or do some exercises or
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00:16:28,977 --> 00:16:31,657
whatever. That can be your amplified
450
00:16:31,657 --> 00:16:33,857
morning routine. It can be 15 minutes,
451
00:16:33,857 --> 00:16:35,458
right?Or 30 minutes, whatever you have.
452
00:16:35,778 --> 00:16:37,938
It's really setting that foundational
453
00:16:37,938 --> 00:16:40,898
space for yourself, giving yourself that
454
00:16:40,898 --> 00:16:43,058
well-deserved love and attention so that
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you show up from that place. That's what
456
00:16:45,298 --> 00:16:48,098
it's all about, is you decide how you're
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showing up into each and every day.
458
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That's the the premise of that. And
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that's why it's so impactful, right?It's
460
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rather than just kind of slipping into
461
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the day-to-day of you know grabbing your
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phone, grabbing coffee, and then off you
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00:17:00,418 --> 00:17:01,538
go. And before you know it, you've been
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sitting at your desk for three hours and
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you stand up and you're like creak,
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creak, creak, grown, grown, grown,
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because your body doesn't love sitting
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for that long. So when you move in the
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morning, it has incredible benefits,
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which you may or may not have heard me
471
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speak to before, but it's so important
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for your overall health and happiness and
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wellbeing and longevity. Okay,
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let's just talk about the longevity for a
475
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second, is exercise is so
476
00:17:26,498 --> 00:17:28,378
incredibly impactful for that. And
477
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ideally it's in a way that's fun, right?
478
00:17:30,178 --> 00:17:32,499
It doesn't have to be like militant or
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arbitrary or like, ohh Megan says I have
480
00:17:35,419 --> 00:17:37,619
to do 15 minutes. No, I want it to really
481
00:17:37,619 --> 00:17:40,099
light you up. That's why it's so
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beneficial to find and work with somebody
483
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that you really enjoy moving with that
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does it in a fun place, playful way that
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leaves you feeling all lit up and sparkly
486
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on the inside, which is BTW
487
00:17:52,219 --> 00:17:54,659
what I do in my sessions, but would love
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to have you join us and check that out if
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you'd like so. That's what I
490
00:17:58,899 --> 00:18:00,899
wanted to share with you today. Some tips
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to really hopefully give you some
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inspiration to be able to
493
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navigate the next few weeks, right?And
494
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to be able to really do the
495
00:18:12,419 --> 00:18:14,779
most important thing of all is to take
496
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care of yourself. Self-care is not.
497
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Selfish. It's selfless.
498
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It is really. It's self-serving in the
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best possible way. You're serving
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yourself so that you can
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serve and show up in
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that. Expanded, happy,
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grounded, ready, desired
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state so that you are not just
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going on autopilot and just powering
506
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through and you're like, please, when is
507
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that ball going to drop 2025?Let's go.
508
00:18:46,500 --> 00:18:49,260
Let's get this over with. No. How can you
509
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be present with all of this presence
510
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and gift giving?How can you be present
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with yourself first so that you can be
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present in these beautiful moments that
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you get to spend with your loved ones?So
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that's what I wanted to share with you.
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00:19:02,420 --> 00:19:04,180
Thank you so much for being here. And
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00:19:04,180 --> 00:19:07,140
actually, last thing to wrap up, we are
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00:19:07,140 --> 00:19:09,140
going to be doing the anxiety and stress
518
00:19:09,140 --> 00:19:11,220
reset again in January. We're running it
519
00:19:11,220 --> 00:19:13,620
live. So if you know that
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00:19:14,420 --> 00:19:16,540
after the holidays into the new year, you
521
00:19:16,540 --> 00:19:18,900
want to really start that
522
00:19:19,540 --> 00:19:22,020
intention that you have for the year to
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00:19:22,260 --> 00:19:24,980
really prioritize how you feel, show up
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00:19:24,980 --> 00:19:27,621
for yourself, having these tools to be
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00:19:27,621 --> 00:19:30,421
able toNavigate your
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00:19:30,421 --> 00:19:32,501
life and the new year and resetting that
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00:19:32,501 --> 00:19:34,181
beautiful foundation for yourself in a
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00:19:34,181 --> 00:19:35,861
way that really supports you at the
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00:19:35,861 --> 00:19:37,901
deepest level so that you're doing these
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00:19:37,901 --> 00:19:39,461
little moments and acts of self-care
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00:19:39,461 --> 00:19:41,141
without having to do a big lifestyle
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00:19:41,141 --> 00:19:43,701
overhaul in a way that actually allows
533
00:19:43,701 --> 00:19:46,661
you to. Live your life and feel the way
534
00:19:46,661 --> 00:19:49,341
you want to feel each day, right?Not just
535
00:19:49,341 --> 00:19:50,861
on random days or when you finally get to
536
00:19:50,861 --> 00:19:53,221
go on a holiday, but how can you bring
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00:19:53,221 --> 00:19:55,981
more movement and play and joy into your
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00:19:55,981 --> 00:19:57,861
work day?And I think that that probably
539
00:19:57,861 --> 00:19:59,661
will really align with your intentions. I
540
00:19:59,661 --> 00:20:01,021
mean, I don't know what your intentions
541
00:20:01,021 --> 00:20:02,381
are for the new year, but I'm willing to
542
00:20:02,381 --> 00:20:04,421
bet they're somewhere along the lines of.
543
00:20:04,861 --> 00:20:07,061
Feeling happier, feeling healthier,
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00:20:07,461 --> 00:20:10,341
feeling more grounded, enjoying
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00:20:10,341 --> 00:20:12,741
each day a little bit more. Making sure
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00:20:12,741 --> 00:20:14,661
to make some time and space for your
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00:20:14,661 --> 00:20:16,661
body, your mind, your spirit. That's what
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00:20:16,661 --> 00:20:19,621
the reset is all about. Learning how to
549
00:20:19,621 --> 00:20:21,941
take those powerful little pauses.
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00:20:22,301 --> 00:20:24,582
Throughout the day to really weave that
551
00:20:24,582 --> 00:20:27,422
beautiful intention into your day in a
552
00:20:27,422 --> 00:20:28,982
way that's not overwhelming, right?Two
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00:20:28,982 --> 00:20:30,822
minutes at a time. So powerful, so
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00:20:30,822 --> 00:20:32,742
powerful. So the link to grab your spot
555
00:20:32,742 --> 00:20:34,022
for that is in the show notes and we
556
00:20:34,022 --> 00:20:35,702
would love to have you join us. Thank you
557
00:20:35,702 --> 00:20:37,222
so much for being part of this incredible
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00:20:37,222 --> 00:20:38,982
community. This has been an incredible
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00:20:38,982 --> 00:20:41,022
first year together and I look forward to
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00:20:41,022 --> 00:20:43,302
seeing you again soon. Thank you and have
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00:20:43,302 --> 00:20:45,462
a beautiful rest of your day. Take care.
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00:20:47,142 --> 00:20:49,462
Thank you so much for listening. I hope
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00:20:49,462 --> 00:20:51,382
you really enjoyed this episode and got a
564
00:20:51,382 --> 00:20:54,262
lot out of it. Please let me know
565
00:20:54,342 --> 00:20:56,062
what landed for you by taking a
566
00:20:56,062 --> 00:20:58,142
screenshot and sharing your takeaways on
567
00:20:58,142 --> 00:21:00,462
your Instagram stories. Make sure to tag
568
00:21:00,462 --> 00:21:03,302
me at I am Megan Nolan for a
569
00:21:03,302 --> 00:21:06,182
shout out and future episodes. And
570
00:21:06,582 --> 00:21:09,022
don't forget to grab all the goodies that
571
00:21:09,022 --> 00:21:11,062
we mentioned during the episode because
572
00:21:11,062 --> 00:21:13,422
you're gonna love them. So all the links
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00:21:13,422 --> 00:21:16,302
are in the show notes. So, until next
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00:21:16,302 --> 00:21:18,902
time, cheers to you living on
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00:21:18,902 --> 00:21:20,023
purpose every day.
