How to Train Your Brain to Be Positive Amid Holiday Stress

The holiday season is often described as full of cheer and joy, but for many people, it brings the opposite experience. Routines shift, financial responsibilities increase, family expectations intensify, and schedules get overloaded. These changes place real pressure on the brain’s ability to regulate mood, stress, and emotional balance.

In our clinical experience as a neurofeedback center in Dubai, we consistently see a spike in stress and emotional overwhelm from November through January. The good news: there are simple, science-backed habits that help stabilize the brain during this period.

Below are five evidence-based methods that show how to train your mind to be positive during the holidays.

 

 

 

1. Activate “Brain Brakes” as a Mood-Setting Routine

 

What Science Says

Your nervous system has two modes: the sympathetic system (think of it as the “gas pedal”) and the parasympathetic system (the “brake”). Holiday stress keeps the gas pedal pressed, activating the hypothalamus, pituitary gland and adrenal glands and keeping your cortisol levels high.

But research shows you can learn how to rewire your brain to be positive. One of the ways to do this is to activate your body’s “brake” — the relaxation response — which helps lower stress hormones and restore balance.

 

Source: Harvard Health
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response 

 

What This Means For You

During busy seasons, During busy seasons such as the holidays, your body runs like a car stuck with its engine revving. Stress keeps you in high gear, which can lead to anxiety and burnout. You can’t just wait for it to slow down. Actively use your “brakes” to bring your system back to calm.

 

How You Can Get Started

1. Practice a daily “relaxation response” ritual

You can train your body to access its “rest and digest” state by setting aside time daily for a specific relaxation technique, rather than waiting until you feel overwhelmed.

• How to do it: Dedicate time each day to sit quietly and combine deep abdominal breathing with a focus on a single soothing word (such as “peace” or “calm”).

 

2. Engage in rhythmic movement

Physical activity does more than just burn calories. It also physically helps prevent the accumulation of stress hormones.

• How to do it: Commit to a form of daily movement that combines fluid motion with deep breathing, such as a brisk walk, yoga, tai chi, or qi gong.

 

3. Fortify your “social buffer”

The “buffering theory” suggests that maintaining close relationships provides emotional support that indirectly sustains your resilience against chronic stress.

• How to do it: Proactively connect with a close friend, confidant or supportive family member every day even if just for a brief chat, rather than only calling them when there is a crisis.

 

2. Use “Savoring” to Train Your Brain to Notice the Good

 

What Science Says

People do not naturally respond to “good things” in ways that maximize their positive effects. Instead, happiness is increased through a skill called “savoring,” defined as being mindfully engaged and aware of your feelings during positive events. 

Studies indicate that those who actively practice savoring (rather than just letting good moments pass) experience improved mental and physical well-being. They enjoyed stronger relationships and increased creativity.

 

Source: Greater Good Science Center
https://greatergood.berkeley.edu/article/item/10_steps_to_savoring_the_good_things_in_life

 

What This Means For You

Experiencing a positive moment isn’t enough to feel its full benefit; you must actively process it. Think of a moment of joy like a glass of fine wine: rather than gulping it down, you need to “swish the experience around” in your mind to truly appreciate it. 

If you don’t consciously engage with these moments, you miss the opportunity to “install” that happiness for the long run.

 

How You Can Get Started

1. Take a “mental photograph”

During a touching moment (holiday or not) or a beautiful light display, resist the urge to pull out your phone, which can serve as a distraction. Instead, pause and consciously capture the image in your mind.

• How to do it: Stop for a moment, look for the good details, and explicitly say to yourself, “This is great. I’m loving it,” to anchor the memory.

 

2. Sharpen your senses (The “Blind Taste” Method) 

We often miss the pleasure of holiday meals because we are distracted. Research suggests that shutting out one sense can help you hone in on another, increasing pleasure.

• How to do it: When enjoying a holiday treat or drink, slow down and close your eyes while taking a sip or bite. This removes visual distractions and allows you to focus entirely on the smell and taste.

 

3. Practice Belly Breathing to Calm the Stress Response

 

What Science Says

The diaphragm is the large muscle located at the base of the lungs. Diaphragmatic (belly) breathing engages the diaphragm to decrease oxygen demand and slow the breathing rate. Using this muscle correctly reduces blood pressure and heart rate while promoting whole-body relaxation. 

 

Source: Diaphragmatic Breathing
https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing 

 

What This Means For You

Most of us don’t use our lungs to their full capacity. Consciously breathing deep into your belly, rather than your chest, allows you to use 100% of your lung capacity, which helps physical relaxation become automatic over time.

 

How You Can Get Started

1. Check your hand placement: Place one hand on your upper chest and the other just below your rib cage.
2. The “Belly” Inhale: Breathe in slowly through your nose; your stomach should move out against your hand, while the hand on your chest stays still.
3. The “Pursed” Exhale: Tighten your stomach muscles and exhale through pursed lips, keeping your chest still.
4. Practice daily: Aim for 5–10 minutes, 3–4 times a day, to make this skill automatic.

 

4. Set “Cognitive Boundaries” to Interrupt Overthinking

 

What Science Says

Cognitive behavioural therapy (CBT) or cognitive behavior coaching is based on the clinical understanding that our thoughts, feelings, and behaviors are intrinsically linked and influence one another. When we experience unhelpful thoughts, they often lead to unhelpful behaviours, creating a “vicious cycle” that perpetuates negative feelings. 

But how can you retrain your brain to think positively? Improving anxiety, stress, low mood, and sleep problems starts by recognizing these patterns and changing how you approach problems.

 

Source: NHS UK
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/ 

 

What This Means For You

Your mood isn’t just something that happens to you; it is fueled by a loop of thoughts and actions. If you think negatively, you are more likely to withdraw or act negatively, which only confirms your bad feelings. You can break this loop by spotting these “unhelpful patterns” early and actively choosing to view or handle the situation differently.

 

How You Can Get Started

1. Practice “reframing”

Anxious thoughts are natural, but they become unhelpful when accepted as fact.

• How to do it: When a stressful thought shows up, ask: “Is this a fact or a fear?” Replace the fear-based version with a more balanced alternative.  Alternatively: Take one opposite action. If a task feels overwhelming and you want to avoid it, take the smallest possible step instead (open the email, tidy one item, write one sentence). Action resets the loop.

 

2. Do a 30-second “Thought Check”

CBT teaches that awareness is the first step in change. If a specific task makes you anxious, you likely have an unhelpful thought attached to it.

• How to do it: Once a day, take a moment to pause and ask yourself: “What is the message I’m telling myself right now, and is it helping me?” Adjust the thought if it’s pushing you toward worry or avoidance.

 

3. Visualize the “Vicious Cycle”

CBT theory explains that avoiding tasks creates a “vicious cycle.” While avoiding your to-do list offers short-term relief, it actually makes the problem grow and your mood harder to shift later.

• How to do it: Imagine that vicious cycle as a heavy wheel. Avoiding it feels like stepping away, but it actually allows the wheel to gain momentum and roll back over you. Instead of stepping back, imagine stepping forward to push the wheel. Taking action on even one small task is harder initially, but it keeps the momentum moving forward and prevents you from getting stuck.

 

5. Move Your Body to Boost “Brain Fertilizer” (BDNF)

 

What Science Says

Brain-Derived Neurotrophic Factor (BDNF) is a protein described as a “crucial mediator” for learning and memory. Aerobic exercise increases BDNF production.

Higher aerobic fitness is associated with larger volume in the hippocampus (the brain’s memory center) and better “cognitive control,” which helps you override distractions and inhibit impulsive responses.

 

Source: American Physiological Society – Comprehensive Physiology
https://pmc.ncbi.nlm.nih.gov/articles/PMC3951958/ 

 

What This Means For You

Think of aerobic exercise as “fertilizer” for your brain. It triggers a chemical cascade that helps brain cells grow and communicate, protecting your memory and helping you stay focused during chaotic times. 

Note: “Light” exercise or stretching alone does not produce these specific brain-building effects; you need to get your heart rate up.

 

How You Can Get Started

1. Prioritize “aerobic” walking

Research comparing different types of movement found that participants who performed aerobic walking saw increases in brain volume and cognitive control, whereas those who only performed stretching and toning did not.

• How to do it: To get the cognitive benefits, you must do more than stretch. Engage in walking that elevates your heart rate, as aerobic fitness is specifically linked to sparing brain tissue and improving memory.

 

2. Combine fish and fitness

Diet and exercise act as “indissoluble collaborators.” Studies show that consuming Omega-3 fatty acids (specifically DHA) combined with exercise has an “additive effect” on the brain, boosting synaptic plasticity and learning ability more than exercise alone.

• How to do it: Incorporate DHA-rich foods (like salmon) into your holiday diet to support cell membrane fluidity, which complements the “fertilizing” effects of your workout.

 

3. Be consistent 

The boost in BDNF (the protein vital for learning and memory) is temporary. While levels rise after a week of exercise, they return to baseline within 3 to 4 weeks if you stop.

• How to do it: Maintain a regular routine to keep the system “primed.” Prior exercise creates a “molecular memory” that makes it easier to trigger these benefits, but you must avoid long periods of inactivity to sustain them.

When to Seek Extra Support

While holiday stress is common, some signs indicate that additional support may be helpful. 

Signs to watch out for include:

• Persistent low mood
• Trouble sleeping for several weeks
• Constant irritability
• Feeling disconnected from daily life
• Difficulty functioning at work or home

If these symptoms continue, consider speaking with a mental health professional.

 

Mental Health Services in the UAE:
https://www.ehs.gov.ae/en/services/services-directory/mental-health-services 

 

How to Train Your Brain to Think Positive

Positivity isn’t a personality trait (and that’s good). Positivity is a skill you can train through small, repeatable actions. Choosing even one or two of the habits above can make this holiday season feel calmer and more grounded.

The holidays will always bring a mix of joy and stress. But with science-backed habits, mindful attention, and healthy boundaries, your brain can stay steady even when the season gets overwhelming. 

When you’re ready for additional support, you can arrange a free neurofeedback consultation so we can discuss evidence-based options specific to you that may help.

 

Frequently Asked Questions

 

Why does my body feel “revved up” when I am stressed?

Your body feels revved because it perceives stress as a threat, triggering the sympathetic nervous system to act like a “gas pedal.” This releases epinephrine (adrenaline), which increases your heart rate and blood pressure. It’s its way of preparing you for “fight-or-flight.” The parasympathetic nervous system acts as a “brake,” promoting the “rest and digest” response to counteract the stress response.

 

What is the correct way to practice deep breathing?

The correct way to practice diaphragmatic breathing starts with placing one hand on your upper chest and the other below your rib cage. Inhale slowly through your nose. While inhaling, your stomach should move out against your hand while the hand on your chest remains still. This technique allows you to use your lungs at 100% capacity and helps reduce blood pressure and heart rate.

 

Why does avoiding my to-do list make me feel worse?

While avoiding difficult tasks provides short-term relief, it creates a “vicious cycle” that makes your low mood harder to shift later. Avoiding situations you fear or find difficult can actually cause those fears to grow. Tackling problems with practical solutions (rather than avoiding them) helps build resilience and breaks the cycle of negative thoughts.

 

How can I make positive moments last longer?

To make positive moments last longer, you can use a skill called “savoring,” which involves being mindfully engaged during a positive event rather than letting it pass by. Research suggests you can “install” these positive memories in simple ways. For example, you can share the good feelings with others, congratulate yourself, or take a “mental photograph” of the moment to remember later.

 

Is stretching enough to boost brain health?

While stretching is good for the body, research indicates that aerobic exercise (movement that raises your heart rate, like walking) is required to see significant cognitive benefits. Aerobic fitness increases the volume of the hippocampus (the memory center) and improves cognitive control, whereas stretching alone does not produce these same structural changes in the brain.