5 Ways to Reduce Holiday Stress

Ah, the holidays. Synonymous with family gatherings, overindulgences and–yes–stress.

According to a survey by the American Psychological Association, 38 percent of respondents said their stress level increases during the holiday season.

But this year doesn’t have to be like every other year. Seize the opportunity to flip the script on your typical holiday stressors and have a joyful (and peaceful) season. Here are 5 ways you can reduce your holiday stress:

Identify what stresses you out and attack

This sounds somewhat simple, but when was the last time you wrote down exactly what stresses you out during the holidays? Whether it’s a simple scratch sheet of paper or an actual journal, take a few minutes to put pen to paper.

First, draw two vertical lines on the paper, dividing it into three columns.

The left column is for “Stressors,” anything that raises your blood pressure this time of year. Maybe it’s winter driving or overindulging at endless holiday parties or hosting visiting family members. Write them all down.

The center column is your “Why” column. This is a place where you look at what stresses you out and identify why it does. For example, if overindulging in sugary foods is stressful, your reason why might be that you feel guilty immediately afterward, or how sugar makes you feel overall or how your clothes feel tighter come January.

Then, the right column is for your “Plan of Attack.” You’re in a place of power when you identify something that causes stress, dig into why it does so and have the pre-emptive timing to plan for it. What can you do about that stress? Most likely, it can’t be avoided entirely. So, what’s your plan to navigate it? Is there anyone you can lean on for support?

If we continue with the example of overindulging in sugary foods, a plan of attack could include loading up on healthy snacks (otherwise known as lots of veggies) before you attend a holiday party, or keeping healthy snacks nearby at your workplace when you know that the break room table will be full of sugary treats.

Taking the time to fill out all three columns gives you focus going into the holidays, and you should post that paper somewhere where you can see it daily (whether on a fridge or a bathroom mirror).

Don’t skip workouts … seriously!

It’s a classic tale: “I’m too busy to work out, so I can’t,” especially during the holiday season. But think of it this way–what do you deserve?

Do you deserve to move your body every day? (Hopefully, the answer is a resounding YES.)

Beyond just what you deserve, though, there is the science behind exercise and stress relief.

According to the American Psychological Association, 53 percent of adults say they feel good about themselves after exercising, 35 percent say it puts them in a good mood and 30 percent say they feel less stressed.

From heart-pounding HIIT training to zen-inducing Yoga, you deserve to maintain a regular workout schedule that makes you feel good. You really do deserve it.

A few moments of meditation

It’s easy to not meditate because we tend to picture it as a very formal exercise that involves a total clearing of the mind.

But you don’t need to set such a high expectation for meditation.

Taking five minutes at the beginning of the day to set your intention or focus is all that’s really needed. You could also turn off your car radio for a few minutes while driving.

It’s about taking a break from the constant “input” we all experience most of the day. It’s the opportunity to take a few breaths and to be present in the moment.

For more tips on meditating, check out this meditation guide by Zen Habits.

Commit to weekly “you” time

What makes you smile? That’s your “you” time, and you should pencil in at least an hour a week.

It could be a pedicure, massage, bath, nap, going out to a movie, anything that is fulfilling and makes you happy. We have to love and care for ourselves first to best love and care for others.

The next time you push back an opportunity to take care of yourself, try replacing the word “can’t” in your head to the word “won’t.” “I can’t take care of myself,” for example, become “I won’t take care of myself.” Sounds a little different, right?

So, even if an hour a week is impossible, the key is to make purposeful “you” time on a regular basis.

Remind yourself of the reason for the season

Just remember that the holidays were not invented to cause everyone an overabundance of stress. Promise!

Thanksgiving is not about infuriating travel delays or overstuffing ourselves with food, for example. It’s about giving thanks for what we have and spending time with the ones we love.

Christmas is not about taking on massive credit card debt. It’s about connecting mindfully with others, especially our loved ones, and hopefully giving to those who need it.

But either way, the holidays are truly what you make of them. You have the power to take ownership of your feelings and plan for a less stressful season.

And while planning is one of the best ways to navigate expected stress, don’t forget to live in the moment a little as well.

Caren Roblin is the owner of Kaia FIT Sierra, with three studios across Reno-Sparks.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

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