The 30-Second Reset to Feel Lighter This Holiday Season

This season has a way of speeding everything up — heart rate included. Even joyful moments can come wrapped with tension, overstimulation, or the quiet feeling that you’re carrying more than people realize. According to wellness experts, small shifts in how we think can help us feel calmer and more grounded during this whirlwind (CNN, 2025).

Here’s the surprising part: you don’t have to buy a plane ticket for a two-week vacation, spend hours in meditation, or concoct the perfect routine. It only takes one small mental habit.

Gratitude + Cognitive Reframing

Research shows that when we intentionally shift our thoughts from worry or pressure toward small positives, the nervous system eases up, mood steadies, and we feel more emotionally balanced (Allen, 2025; Mayo Clinic Staff, 2025). This process — known as cognitive reframing — is a simple, therapist-endorsed tool that anyone can use.

Pair it with a brief gratitude practice, and stress suddenly feels a little less heavy. Studies have shown that even short gratitude interventions, like journaling or naming daily blessings, can reduce anxiety and depressive symptoms while improving overall mental health (Emmons & McCullough, 2003). This is not toxic positivity but an opportunity to give your brain another path.

Try This 30-Second Holiday Reset

When your stress peaks, pause and ask yourself, “What’s one good thing I can notice right now?” It could be tiny: warm coffee, a soft blanket, finishing a task, or simply having a moment to breathe. This small reframe helps interrupt the stress loop and brings you back to the present.

Then add one more thing: Name one thing you’re grateful for. It could be having a roof over your head, a best friend you can count on when things get difficult or even starting a new job or business.

Small Habits Matter

If you feel deeply or carry a lot of responsibility, especially this holiday season, creating tiny openings in your day where your mind and your nervous system can soften is important. These small habits can make the season feel more manageable, more meaningful, and a little less overwhelming for you and the people around you.

Want more simple practices like this?

Email “GRATEFUL” to Maria@couragecreatives.com, and I’ll send you a mini-guide with 5 evidence-based mindset tools to help you move through the season with more ease and courage.

References

Allen, M. (2025). The mental health benefits of thankfulness. InTEGRIS Health.
CNN Health. (2025). How to relieve stress during the holidays.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

Mayo Clinic Health System. (2025). Can expressing gratitude improve your mental and physical health? Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health.

Maria Soriano is a dynamic leader, storyteller, and advocate for courageous living. As the founder and CEO of Courage Creatives, she helps individuals break through fear, find clarity, and take bold, values-driven steps toward personal and professional growth.

Dubbed as the Courage Coach, Maria brings deep empathy and actionable strategies to those navigating life transitions. She is also a sought-after host and emcee for community and corporate events, known for her energy, presence, and authenticity.

A SHRM-certified HR professional with years of experience in talent development, Maria also leads GoodHire Recruitment, a boutique agency that connects purpose-driven professionals with mission-aligned organizations. Her work in career architecture and workforce well-being has empowered countless individuals to align their gifts with meaningful work.

In addition, Maria brings over a decade of experience in higher education and currently serves as an adjunct faculty member at the University of Nevada, Las Vegas. She is also pursuing a graduate degree in Clinical Mental Health Counseling, further deepening her ability to support others with compassion and insight.

Her love for storytelling continues through The Courageously Speaking Podcast, where she hosts raw, unfiltered conversations on resilience, leadership, and growth. Outside her professional work, Maria is a singer-songwriter who often collaborates with her husband, using music to inspire connection and healing.

At the heart of everything she does, Maria champions courage — helping others embrace uncertainty, trust their instincts, and live boldly and authentically.