Stress, Leaks, and Long To-Do Lists: Pelvic Floor Self-Care Tips

The holidays are a time for joy, connection, and tradition—but they can also be overwhelming. Between long to-do lists, family gatherings, travel, and the general hustle of the season, it’s common to feel more stressed than grounded. As pelvic floor physical therapists, we notice a pattern every year: many people come in with tightness, discomfort, or leaks tied to stress and emotional overload.

The Stress–Pelvic Floor Connection

Your pelvic floor is closely connected to your nervous system, and when stress levels rise, your body doesn’t just hold it in your shoulders or jaw—it often shows up in your pelvic floor too. In “fight-or-flight” mode, the pelvic muscles can tighten and guard, leading to discomfort, urgency, or leaks with coughing, sneezing, or laughing (especially common during winter cold and flu season). The good news is that being aware of this connection is the first step, and with a little intentional self-care, you can ease tension and better support your pelvic health throughout the holidays.

Pelvic Health Tips That Can Help

Here are some simple but effective strategies to give your pelvic floor the support it needs this holiday season.

Breathe to Release Tension

Diaphragmatic breathing is one of the most effective ways to signal to your body—and your pelvic floor—that it’s safe to relax. Try this: place one hand on your ribs and one on your belly. Inhale deeply, allowing your ribs and belly to expand. As you exhale, imagine your pelvic floor softening and dropping slightly. Practicing even 1–2 minutes a few times per day can help release unconscious tension and calm your nervous system.

Mindful Movement

The holidays often mean long hours of standing in the kitchen, sitting in traffic, or rushing from event to event. Gentle stretching, short walks, or restorative yoga can reset your posture and circulation while easing pelvic floor tightness. Think of movement as an antidote to tension—small, intentional breaks can prevent the build-up that leads to pain or leaks.

Stay Hydrated and Bathroom-Savvy

It’s tempting to sip on endless coffee or holiday cocktails, but both can irritate the bladder and increase leakage. Make water your baseline, and aim to avoid “just in case” bathroom trips. Training your bladder to go only when it’s truly full supports healthier patterns and reduces urgency.

Give Yourself Permission to Pause

The holidays often carry expectations of doing it all—decorating, cooking, shopping, hosting—but your pelvic floor (and your whole body) benefit when you allow moments of rest. Saying no, asking for help, or taking five quiet minutes can make a noticeable difference in stress levels and muscle tension.

When to Seek Help

If you notice increased leakage, discomfort, or pain that doesn’t improve with these strategies, it may be time to reach out for extra support. A pelvic floor physical therapist can help release muscle tension, retrain bladder habits, and provide personalized tools that meet your body where it’s at.

Bottom Line:
This holiday season, give yourself permission to care for your pelvic floor with breath, movement, hydration, and rest. Small, consistent practices can help you move into the new year feeling steadier, stronger, and more supported.

At Empower Physical Therapy, we specialize in helping women navigate every stage of life with confidence and comfort. If stress or pelvic floor symptoms are getting in the way of your holidays, schedule an appointment with our team. We’d love to help you step into the season feeling supported and at ease.