Finding Calm This Holiday Season: Stress Management for People Living With Chronic Lung Conditions and Their Caregivers
The holidays often arrive with bright lights, warm gatherings, and meaningful traditions. But they also bring pressure—full schedules, colder weather, busy stores, family expectations, and fatigue. For people living with chronic lung conditions, this time of year can feel especially overwhelming. Add in the responsibilities of family caregivers, and the season can quickly shift from joyful to draining.
This year, consider giving yourself permission to focus on what matters most: your health, your energy, and your peace of mind. Here are gentle, practical ways to support your well-being and navigate the season with more calm and confidence.
1. Simple Relaxation Techniques to Reset Your Body and Mind
Even a few minutes of intentional relaxation can lower stress hormones, reduce muscle tension, and support easier breathing.
Body Scan Using Progressive Muscle Relaxation (3–5 minutes)
A quick way to unwind and reconnect with your body:
Sit comfortably or lie down.
Bring attention to your feet and notice any tension. Squeeze and tighten the muscles for a second or two. Release the muscles as you exhale.
Slowly move upward—legs, hips, stomach, chest, shoulders, face.
With each breath out, imagine releasing a small layer of tension.
Grounding Through the Senses To Calm Anxious Thoughts
When things feel chaotic, pause and ask yourself:
What can I see?
What can I hear?
What can I touch?
What can I smell?
What can I taste?
This creates instant calm and brings you into the present moment.
Warm Hands, Warm Breath
Place your hands around a warm mug, heating pad, or wrapped hot water bottle.
Take five slow pursed lip breaths. Breathe in through the nose and out through pursed lips.
Warmth relaxes the chest and helps the body soften, especially in cold weather.
2. Energy-Conserving Tips for the Busy Season
Holiday fatigue can make lung symptoms worse. Conserving your energy isn’t giving up—it’s pacing yourself so you can participate in the moments that matter.
Save Your Energy for Yourself
Shop online when you can—or ask someone to help pick up groceries or gifts. There are volunteer services that could help, such as BC211
Consider gift cards, simple items, or shared experiences instead of elaborate gifts.
Adjust Your Environment
Instead of tackling big tasks all at once, break them down into smaller, more manageable amounts
Keep items you use frequently on a counter or low shelf to avoid bending or reaching.
Modify Holiday Tasks
Use a stool when prepping food.
Sit while wrapping gifts.
Choose potluck-style gatherings instead of hosting heavy cooking days.
3. Breathing Strategies for When Stress Shows Up
Stress can tighten chest muscles and make breathing feel harder—but breathing is also one of your strongest tools to calm your nervous system.
Pursed-Lip Breathing
A go-to technique for shortness of breath or tension:
Breathe in through your nose for 2 seconds.
Exhale slowly through pursed lips for 4–6 seconds.
This keeps airways open longer and slows your breathing pattern. Use a rhythm that feels comfortable for you. Just remember to keep your exhale count longer than your inhale count.
Box Breathing (Great for Stress)
Try this to calm nerves before social events or busy days:
Inhale for 4 seconds
Hold for 4
Exhale for 4
Hold for 4
Repeat 3–4 cycles.
Lean Forward to Breathe Easier
If breathlessness creeps in:
Sit and lean slightly forward
Rest your hands on your thighs or a table
This position lets your diaphragm move more easily.
4. Identifying and Avoiding Holiday Triggers
Awareness is the first step toward staying well. Here are a few common holiday triggers and how to reduce their impact.
Trigger: Strong Scents
Candles, cleaners, fireplaces, and artificial fragrances can irritate lungs.
Try:
Opt for fragrance-free products
Talk with hosts beforehand about scents
Sit away from fireplaces or wood stoves
Trigger: Cold Air
Cold weather can tighten airways.
Try:
Cover your mouth and nose with a scarf
Begin outdoor activities slowly to allow your lungs to adjust
Trigger: Stressful Conversations or Overwhelm
Family dynamics can be… complicated.
Try:
Excuse yourself for a quick breathing break
Set time limits for events
Let people know in advance if you’re pacing your energy
Trigger: Large Meals
A full stomach can press on your diaphragm.
Try:
Eat smaller portions more slowly
Take short breaks during meals
Save desserts for a bit later
Finish eating 2-3 hours before bedtime
5. Slow Down Your Schedule (Without Missing Out)
It’s okay—more than okay—to make your holiday smaller, gentler, and more manageable.
Create a “Must-Do, Nice-to-Do, Can-Skip” List
Not everything holds equal importance.
Label each activity and let yourself drop the lowest-priority items.
Build in Buffer Time
If you have two activities in a day, create space in between for rest.
Protect at least one “quiet day” per week if possible.
Say Yes Slowly
Before agreeing to an event or task, ask yourself:
Will this drain my energy?
Will I need recovery time?
Does this matter to me?
Communicate Your Needs
Friends and family often want to help—they just need to know how.
Try:
“I'm really looking forward to seeing everyone, but I may need to sit, take breaks, or step out for fresh air.”
6. For Caregivers: Your Well-Being Matters Too
Caregivers often feel pressure to be everything for everyone. This season, try to:
Ask for help with even small tasks
Take your own breathing breaks
Set boundaries around hosting, errands, or time commitments
Schedule at least one activity per week that is purely for you
Remember: Caring for yourself IS caring for your loved one
A Gentle Reminder
The holidays don’t need to be perfect to be meaningful. What matters most is your presence, your comfort, and your ability to take part in the moments that bring joy—not stress. Slow down, breathe deeply, and allow yourself to create a season that supports your health and your heart.
At Poplar Pulmonary Wellness, we have your holiday stress management covered. Book a complimentary 15-minute Welcome session with a Registered Respiratory Therapist to explore options for updating your respiratory action plan and holiday care plan.
Call us at 236-361-3480 or email us at poplar@poplarpulmonary.com to book your Welcome session today!