Pain, Stress and Why Your Body Can Feel More Sensitive in December.

Here are my practical and simple tips to reduce stress during the festive season.

December is meant to feel joyful. In reality though, for many  it’s the month where pain or niggles  can creep back in. Not because anything is “wrong,” but because the load on your nervous system increases from every direction. 

Christmas parties, late nights, disrupted sleep, financial pressure, family dynamics, end-of-year fatigue, and the emotional weight of trying to “make it special” — your system absorbs all of it. Even if you’re coping, it’s still a lot for one body to process. 

This isn’t weakness. It’s physiology. 

1. Why stress amplifies sensitivity 

Your nervous system constantly scans for safety. When your routine becomes busier, heavier, or more unpredictable, its sensitivity increases. 

Beyond the emotional load, December usually brings physical stressors too: 

• High heels or smarter shoes that reduce foot mobility 

• Tight-fitted shoes that restrict natural movement 

• More time on hard floors 

• Cold weather causing bracing and hunching 

• Shoulders naturally rising towards the ears 

• Less outdoor movement and more indoor sitting 

• Long drives, travel, late nights 

• Lots of late meals, more alcohol and rich food 

This combination adds up. Breath becomes shallow. Muscles stay “on.” Recovery drops. Even without injury, your system becomes more reactive. 

Sensitivity rises. Pain feels louder. 

2. Pain and harm 

Pain is a protective signal. It’s not a measure of damage — especially in December. 

Common flare-ups this time of year don’t always have to do with tissue failure but rather with overloading a sensitised system. I often see: 

• Back pain flaring while sitting wrapping presents for long periods 

• Sharp “twinges” when leaning forward to decorate the tree 

• Sudden spasms after bending repeatedly to reach under the tree or lift something heavy 

• Hip or knee irritation after long days in stiff clothing or dress shoes 

These positions are not dangerous. They’re simply demanding on a tired, braced system. 

Understanding this stops the spiral of fear → guarding → more pain. 

3. Signs your system is overloaded 

If December feels “louder,” it’s usually because of: 

• Feeling wired but tired 

• Reduced sleep quality 

• Neck and jaw tension 

• Breathing high into the chest 

• Pain appearing quickly or unpredictably 

• Feeling overreactive to noise or decisions 

• Physical fatigue from emotional load 

• Tightness that feels “out of nowhere” 

These are regulation signs, not injury signs. 

4. Simple ways to regulate (practical, gentle, real-life) 

You don’t need a full routine. Just regular touchpoints that tell your nervous system, we’re safe. 

A. 5–10 minute intentional walk (especially after meals) 

Steady pace. Nasal breathing in and out. Quiet, gentle breath. Longer exhale than inhale. 

Why: improves digestion (better than taking an antacid and damaging your gut microbiome), reduces inflammation spikes, adds small chunks of movement which adds up throughout the day and softens the “braced” state. Focusing on breathing also quietens your mind and gives your nervous system a rest. 

B. Nasal breathing reset 

In and out through your nose only. Slow inhale. Longer, softer exhale. Minimal movement through neck and shoulders — let your ribs and diaphragm do the work. 

Why: reduces protective tone and shifts you out of high alert. Again, a rest for your overloaded nervous system. 

C. Floor time during movies instead of sofa slumping 

Sit on the floor. Move your hips through gentle, comfortable 90/90 shapes. Shift weight, breathe, explore range without forcing. 

Why: restores mobility in the areas that stiffen during long days of sitting, travelling, or wrapping gifts. 

D. Micro-movements through the day 

• Squats while the kettle boils for your favourite festive brew. 

• March on the spot during adverts or if you can’t face going out in the grey weather. • Stand every 45–60 minutes – better still, sit to stand 5 times, can you do this without using your hands? 

• Rolling your feet on a smooth ball, with as much pressure as you  can tolerate, especially after a day or night in heels / tight dress shoes. • Climb up or down your stairs – you don’t need a reason other than to move. 

• As above, short walks after meals, collectively this could add to a half hour or more of walking. 

These small resets matter more than one perfect workout. They don’t need to be long or fancy – little bits throughout the day add up. 

5. A note on hope + consistency 

December isn’t a setback. It’s a heavier month for most bodies. 

Your nervous system isn’t failing — it’s adapting. Small, steady movement touchpoints keep your system calmer and reduce the chance of flare-ups. 

You’re not starting again in January. You’re supporting your body through a demanding season. 

If you want to understand your body better in 2026, and break the cycle of December pain flare-ups, book a discovery call with me.