Move It or Lose It: How Exercise Keeps Your Sanity Intact

December: the most wonderful time of the year—or so they say. But let’s be real for a second. Between seasonal depression, dwindling daylight hours, and the holiday pressure to buy, bake, wrap, host, and somehow maintain your sanity, this time of year can feel more overwhelming than festive. Fun fact (that’s not so fun): December is one of the toughest months for mental health, with depression rates peaking during the holidays.

So, what can we do to keep our heads above water? One powerful answer: movement.

My Week of Chaos and (Near) Calamity

Let me share a personal story. A few weeks ago, life hit me with a triple whammy of stressors. It also happened to be a week where my usual workout routine was non-existent, I simply had no time. I told myself I’d stick to walking and light stretching, but even that ended up being a bare minimum effort.

And guess what? My anxiety ratcheted up with each passing day until I found myself teetering on the edge of a full-blown panic attack. This was a level of anxiety I hadn’t experienced in years, even during what I would consider much more stressful situations.

Thankfully, I’ve learned tools to calm myself in those moments, but the experience was a huge wake-up call. It was a stark reminder that movement isn’t just a “nice to have” for me—it’s a cornerstone of my mental health.

Science Says You’re Wired to Move

The link between movement and mental health isn’t just anecdotal—it’s science. Exercise releases endorphins, those feel-good chemicals that leave you buzzing with positivity (or at least mildly less grumpy). It lowers cortisol, the stress hormone that can make everything feel overwhelming. And it gives your brain a much-needed break from the endless loop of holiday stress.

I was reminded of this yet again in a session with a client barely a week later. She shared that her anxiety had been creeping up, and her brother made an observation: her anxiety seemed worse whenever her workout routine fell off.

It’s not that exercise solves everything, but it acts as an anchor. It gives you a healthier outlet—a way to channel stress, reset your mindset, and cope with the chaos life throws at you.

Movement Doesn’t Have to Be Perfect

Here’s the thing: it doesn’t have to be a hardcore workout to count. Sometimes, the best you can do is a walk around the block or a five-minute stretch before bed. That’s okay. Movement isn’t about crushing it at the gym every day; it’s about taking care of yourself in whatever way you can manage.

Even during my chaotic week, the little movement I did helped. Was it as much as I’d like? Not even close. But it was better than nothing.

A Better Outlet

Here’s the trap many of us fall into: because we’ve been conditioned to view exercise as punishment—something to earn or deserve—it’s easy to overlook its value as a coping mechanism.

When life feels heavy, it’s tempting to reach for quick fixes: scrolling endlessly on your phone, eating out of stress, or pouring that second (or third) glass of wine. But here’s the thing: those don’t leave you feeling better. Movement does.

Even five minutes of light stretching can help clear your mind and shift your energy. A brisk walk outside might not solve your problems, but it’ll give you the mental clarity to tackle them. Movement isn’t a punishment—it’s an outlet. And in tough times, it’s one of the best tools you have.

For now, remember this: you’ve already done the hardest part—you’ve built a relationship with movement that’s about care, not punishment. Lean into that when times are tough, and trust that it’ll always be there for you when you need it most.