Article by Leah Sinderbrand, MFT

The holiday season is often described as joyful—but for many people, it’s also a time of overwhelm, over stimulation, and emotional pressure. Between family dynamics, financial stress, crowded schedules, and disrupted routines, our nervous systems can feel like they’re running on overdrive.

One of the most accessible ways to support your mind and body during this season can be through creative regulation. What if using creativity (not for productivity or perfection) could be a way to cue your body into safety and grounding? You don’t have to be an artist or musician to benefit from playful and creative regulation. You simply need a few minutes and a willingness to try something new.

Here are a few creative outlets that can help soothe our nervous systems during the holidays:

1. Coloring, Drawing, or Doodling

Slow, repetitive hand movements send signals of safety to the brain. A few minutes of doodling or coloring can lower heart rate, ease tension, and help you shift out of stress mode. No rules, no “good” or “bad”, just creative flow!

2. Music as Regulation

Listening to music that matches your emotional state and gradually shifting to something calmer can help your system regulate. For those who enjoy making music, humming or singing can release “stuck” feelings and promote grounding.

3. Creative Movement

Gentle stretching, swaying, or intuitive movement offers a way to discharge stress energy from the body. This doesn’t have to be a “workout,” but rather think of it as shaking off tension your body doesn’t need.

4. Writing for Release

A short, unfiltered “brain dump” can help decrease mental clutter. You don’t need to craft anything eloquent—just write whatever needs to leave your mind. For some people, writing a short poem or haiku adds a layer of playful expression.

5. Crafting Something Small

Activities like knitting, collaging, arranging flowers, or assembling a simple DIY project can anchor you in the present moment. The tactile experience alone can be grounding.

6. Sensory Creativity

Not all creativity involves making something. Creating a sensory moment, like lighting a candle, setting up a cozy corner with blankets and soft pillows, or choosing soothing colors for your environment can calm the system in subtle but meaningful ways.

The holidays don’t require constant cheer or endless output. They ask for presence, and creativity is one of the most effective bridges to presence we have. When we engage in creative regulation, we give our nervous system permission to slow down, settle, and return to balance amid the noise of the season.

Which creative outlet might you try this week to support your nervous system through the holidays?

by Leah Sinderbrand, MFT

Leah Sinderbrand, MFT is a therapist in Philadelphia, Pennsylvania. Leah offers services in person at our Fishtown location and online through our HIPAA compliant platform. She supports adult individuals, adolescents, families and couples as they navigate relationship patterns & dynamics, anxiety, sexuality & intimacy, depression, and grief. To schedule an appointment click here.

A BETTER LIFE THERAPY

A Better Life Therapy was founded in 2013 with a passion for providing warm, compassionate services to individuals and families in Pennsylvania. Our team specializes in relationship health as well as individual mental health. Our team has expertise in areas like anxiety, grief, depression, pregnancy related issues, sexual issues, substance use and trauma.