The holidays often bring to mind a cozy scene and warm memories—people gathered around the Christmas tree, warm lights glowing, sharing laughter and connection with the people we love. For many, these moments carry feelings of comfort, ease, and belonging.

But when you’re managing Long COVID, autoimmune conditions, or other post-infection chronic illnesses, the reality can feel quite different. It’s not that you don’t want to be with the people you love. It’s that the experience now feels more complicated—and sometimes even risky.

You might find yourself quietly asking:

• Will I have the stamina to attend this gathering?
  
• Will I feel well enough to enjoy the time?
  
• Will my brain keep up with conversation?
  
• Is this worth the crash I know will follow?
  

These aren’t negative questions, pessimism or the product of anxiety —they’re real, practical considerations about capacity and how to use the energy you have available while protecting your health.

And for people who haven’t lived through this kind of condition, it can be difficult to understand the constant calculation required. That lack of understanding can make it feel even harder to create the space you need during a season that’s already full.

If any of this sounds familiar, please know: you are in good company. And there are strategies that can help make things a little more manageable—and maybe even a little more joyful.

Pacing Becomes Even More Important This Time of Year. 

People often think of pacing as deciding what to say yes or no to, or as resting. That’s part of it, but happily, pacing is much more than that—it is the balance between rest and activity, and it can help to create more capacity so you can enjoy the things that matter most.

Effective pacing includes two key areas:

1. Reducing strain on your body

Lowering the burden on your system frees up energy for mental and physical activity. Here are small but meaningful ways to reduce strain:

Choose natural scents. During the holidays, scents are everywhere. If you enjoy them, opt for natural options—your system has fewer chemicals to process, reducing internal load.

Support your energy through food. Good news: some of the coziest holiday spices—cinnamon and cardamom—also support recovery and help stabilize energy. For other tips around food, where you can, try to:

• Add warming spices to foods and drinks
  
• Include plenty of vegetables to boost fiber
  
• Limit refined sugars to avoid big spikes and crashes

Keeping your blood sugar steadier can translate into more even energy through the day—and better capacity for activities you enjoy.

Use small movement resets. Even with limited energy, specific small, gentle movements can help regulate your nervous system and give you a lift.

A few minutes of:

• evidence-based joint mobility
  
• specific eye movements to regulate the nervous system
  
• slow, controlled breathing techniques 

…can all create more bandwidth for the day ahead.

Try our three free recovery tools for simple nervous system resets you can use before a busy outing, in the middle of a gathering, or at the end of a long day to help unwind.

2. Prioritizing what brings you joy

Joy is not an indulgence that will set you back—it can actually restore balance and boost energy. Even tiny moments of joy can boost dopamine levels, support mood, reduce symptom intensity, and increase your available energy.

Focus on:

• Small, meaningful traditions
  
• Activities done in shorter or modified forms
  
• The parts of the season that truly light you up

You don’t need the full version of every tradition. Even a small dose can have a big positive impact.

We know this time of year can be tough, and it does require thoughtful management. But with the right tools, strategies, and a gentle approach to your energy, you can find moments of comfort, connection, and joy—on your own terms.

We love hearing from you. What are your favorite pacing strategies during the holiday season? Email us anytime at [email protected].

Warmly,
Katie and Andrea

Related Blog posts: 

Finding Joy While Managing Symptoms During the Holidays

Anti-Inflammatory Baking for Long COVID Recovery  

Pacing for Long COVID and Post-Viral Conditions

The Gut-Brain Connection: Why What You Eat Matters