The holidays can be wonderful and a little bit horrible too, especially for aestheticians and medspa owners who juggle client demands, business responsibilities, and family commitments. If you’re feeling overwhelmed, you’re not alone. Research by experts like Dr. Andrew Huberman and other leading neuroscientists offers actionable strategies to manage stress, boost productivity, and create moments of calm during the busiest season of the year.
Here are 7 proven ways to survive the holidays while keeping your sanity intact.
Use Breathwork to Instantly Calm Stress
Science shows that specific breathing techniques can quickly lower cortisol levels and improve focus. The “physiological sigh,” popularized by Dr. Andrew Huberman, involves two quick inhales through the nose followed by a long exhale through the mouth.
How to do it:
- Inhale through your nose twice (a second smaller inhale follows the first).
- Exhale slowly through your mouth for as long as possible.
Why it works: This simple technique activates the parasympathetic nervous system, promoting relaxation and reducing the physical effects of stress.
Set Boundaries at Work and Home
It’s tempting to say “yes” to everything during the holidays, but overextending yourself can lead to burnout. Start by limiting the number of clients you take on each day and delegating tasks at work and home.
Pro Tip: Use scheduling tools like Calendly or Trello to organize your time.
Prioritize Sleep for Better Decision-Making
Sleep is crucial for staying productive and managing stress, yet many neglect it during the holidays. Dr. Huberman emphasizes the importance of following a consistent sleep schedule and avoiding bright screens at least 30 minutes before bed.
Quick Fix: Try blue-light-blocking glasses or use apps like f.lux to reduce blue light exposure.
Practice Gratitude for a Quick Mood Boost
Gratitude practices aren’t just trendy—they’re backed by science. Studies show that reflecting on what you’re grateful for can significantly reduce stress and improve overall well-being.
How to start:
- Write down three things you’re grateful for each morning or before bed.
- Use a gratitude journal like The Five Minute Journal.
Move Your Body—Even for Just 5 Minutes
Exercise is one of the best ways to combat stress. If you’re short on time, micro-workouts like walking, stretching, or even dancing can release endorphins and improve your mood.
Science-Backed Tip: Dr. Huberman recommends morning sunlight exposure combined with light exercise to optimize your circadian rhythm and reduce stress.
Indulge in Red Light Therapy
Red light therapy can help alleviate stress, improve mood, and even enhance skin health—a perfect treatment for aestheticians. Offering red light therapy at your medspa can also be a wellness boost for your clients.
Product Recommendation: Check out the Solawave Red Light Wand for personal use.
Schedule Downtime to Recharge
Block time in your calendar for personal relaxation, whether it’s taking a bath, reading, or meditating. Guided meditation apps like Calm or Headspace are excellent tools to help you wind down.
Science Says: Neuroscience research shows that even 10 minutes of daily mindfulness practice can significantly lower stress levels.
Final Thoughts
Surviving the holidays as an aesthetician, medspa owner, injector, provider….requires a mix of preparation, boundary-setting, and self-care. By incorporating these science-backed techniques, you’ll not only reduce stress but also set yourself up for a more enjoyable and productive season.
