The end-of-year “silly season” is meant to be joyful—but let’s be honest, it can also feel overwhelming. Between social events, last-minute shopping, family commitments, disrupted routines, and the general rush, many people experience increased stress, tension, and fatigue.
As physiotherapists, we see the effects of this every year. Tight necks. Aching shoulders. Flared-up lower backs. Stressed breathing patterns. Poor sleep. The good news? With a few simple strategies, you can protect your body and mind while still enjoying the festive fun.
Here are our physio-approved ways to stay grounded, relaxed, and pain-free this silly season.
1. Keep Your Body Moving — Even in Small Doses
Movement is one of the most effective ways to reduce stress. It boosts mood, releases muscle tension, and keeps your joints happy. Try:
- A 10-minute morning mobility routine
- A quick walk during lunch
- Stretch breaks between tasks
- Dancing while you clean (yes, that counts!)
Consistency matters more than perfection.
2. Be Mindful of “Tension Hot Spots”
Many of us unconsciously hold stress in certain areas—commonly the neck, jaw, shoulders, and lower back. Try this quick reset:
- Drop your shoulders away from your ears
- Relax your jaw and unclench your teeth
- Take a deep breath into your belly
- Gently roll your shoulders
Do this a few times a day, especially during busy or emotional moments.
3. Prioritise Sleep (Your Body Will Thank You)
When the schedule gets busy, sleep is often the first thing to suffer. But poor sleep increases pain sensitivity, muscle tension, and anxiety. Set yourself up for success:
- Keep a consistent bedtime where possible
- Avoid screens 30–60 minutes before bed
- Use a supportive pillow
- Keep your room cool, dark, and quiet
Your body does most of its repair work overnight—don’t skip it.
4. Use Your Breath to Switch Off Stress Mode
Your breath is a powerful tool for calming the nervous system. When you’re feeling overwhelmed, your breathing may become shallow or rapid. Try this physio favourite:
4-7-8 breathing
- Inhale for 4 seconds
- Hold for 7
- Exhale slowly for 8
Just 4–6 rounds can ease tension, slow your heart rate, and reduce cortisol.
5. Maintain Good Posture During Long Drives or Parties
This season is full of car trips, gatherings, and long periods of sitting. Poor posture can flare up neck and back pain. Tips:
- Adjust your car seat so your hips are level with or slightly higher than your knees
- Take standing or movement breaks every hour
- Avoid slouching on couches—use a cushion for support
- Alternate between sitting and standing during events
Your spine loves variety, not perfection.
6. Make Time for “You” Moments
Self-care isn’t selfish—especially when life gets chaotic. That might look like:
- A quiet morning coffee
- A few minutes of stretching
- Listening to a favourite podcast
- A walk without your phone
- Reading before bed
Micro-breaks give your nervous system the recovery time it needs.
7. Don’t Forget Hydration and Nutrition
Festive treats are part of the fun, but your body still needs the basics: water, balanced meals, and steady energy. Simple strategies include:
- Carrying a water bottle
- Adding an extra serve of fruit or veg to meals
- Avoiding skipping meals (it leads to fatigue and irritability)
A well-fuelled body handles stress far better.
8. Know When Your Body Needs Help
If your pain flares up, your muscles feel tighter than usual, or you notice lingering discomfort, it might be time to see a physiotherapist. Early management prevents small issues from becoming bigger problems during an already hectic season.
We can help with:
- Hands-on treatment
- Stress-related tension
- Posture correction
- Tailored mobility programs
- Strength and conditioning advice
- Breathing techniques
Enjoy the Season — Without the Stress
The silly season doesn’t have to derail your wellbeing. With mindful movement, good sleep, supportive habits, and a little body awareness, you can move through this time with ease (and even have fun doing it!).
If you need support staying pain-free or want a personalised plan to help you manage stress this holiday season, our SPHC physio team is here to help. Call us on 07 3869 1099.