Steal these seven stress-busting secrets from the world’s healthiest people

Health and nutrition

The joys of the holiday season also bring something less merry — extra stress. Between to-do lists, packed calendars and financial pressures, the holidays arrive with endless expectations.

But it’s possible to find peace in the flurry of winter activities, says Tiffany Pankow, MD, vice president and chief of caregiver wellness and patient experience at HonorHealth.

She’s unwrapping seven simple tips from the Blue Zones Project to help you manage holiday stress.

Shift your mindset, boost your mood

“Chronic stress can trigger inflammation and undermine sleep, mood or even your heart health,” Dr. Pankow explains. “Learning to manage your stress levels is important, especially during the holidays when schedules are busy and tensions are high.” When you slow down to notice the small things, you open space not only to appreciate them but to respond rather than react.

Blue Zones research found that the longest-lived people manage stress with mindful rituals to reduce tension — a practice called downshifting. Pairing mindfulness with gratitude is even more powerful. Giving thanks for what’s good in your life has been linked to improved mood, social connection and emotional resilience.

Seven hacks to ease holiday tension, inspired by Blue Zones

Here are practical ideas you can weave into your days, even in the busiest season.

  1. Practice box breathing. For four seconds each: Inhale, hold, exhale, hold and repeat. “This easy technique anchors your nervous system and can slow racing thoughts,” says Dr. Pankow.
  2. Take microbreaks. Small resets help maintain clarity and energy. Stand, stretch, breathe deeply and take a short walk every hour — even if it’s just a lap around your couch. Use reminders (phone, sticky notes) to prompt your 30- or 60-second reset.
  3. Try 5-4-3-2-1 grounding. Notice five things you see, four you feel, three you hear, two you smell and have one positive thought. This can keep you in the moment when holiday needs are piling up.
  4. Gift your gratitude. Don’t settle for a silent night — speak your gratitude to the world! Whether you write it down in a journal or every family member takes a turn sharing at dinner, express one or two things you’re thankful for today.
  5. Choose ritual over rush. Turn everyday tasks like wrapping presents or baking cookies into brief rituals. Take time to be mindful of the motions, smells and sounds of the season.
  6. Reach out to recharge. “Connecting with others can help mitigate your stress response,” says Dr. Pankow. Take an hour to chat with a friend over coffee, call a long-distance loved one or walk with a neighbor.
  7. Be gentle with yourself. It’s okay to feel pressured or off balance. When stress sneaks up, notice it without any judgment. That’s the first step to shifting it.
Steal these seven stress-busting secrets from the world’s healthiest people - HonorHealth Blue Zones Project

Slow down and savor the season

Holiday stress is real, but it doesn’t have to steal your joy. Adopting the mindfulness and gratitude routines practiced by people living in Blue Zones helps regulate stress hormones and improve your mood, leaving you ready to relax and celebrate.

Grow stronger, live longer

At HonorHealth, we believe well-being is more than medical care — it’s how you live every day. We’re proud to partner with Blue Zones Project Scottsdale to help our community build habits that support longevity and overall wellness.

Learn more