Surviving Tax Season: Polyvagal Theory & Stress Management for Accountants

by Kara Kazemba LCSW, Ancora Wellness

Tax season is brutal. Long hours, endless spreadsheets, and clients panicking about their deductions can leave you running on fumes. You're not alone if you're feeling frazzled, exhausted, or stuck in survival mode. But understanding a bit about how your nervous system works—thanks to polyvagal theory—can help you manage stress more effectively and stay grounded during the chaos.

What Is Polyvagal Theory & Why Does It Matter?

Polyvagal theory, developed by Dr. Stephen Porges, explains how our nervous system reacts to stress. The vagus nerve plays a key role in shifting us between different states. When you are in the ventral vagal state, you feel safe, connected, and engaged. This is when your nervous system is regulated, and you can think clearly and problem-solve effectively. The sympathetic state, often known as the fight-or-flight response, kicks in when stress levels rise. This state can be helpful in short bursts, giving you the energy and focus to meet deadlines, but staying in it for too long can lead to exhaustion and burnout. When stress becomes overwhelming, your system may shut down entirely, leading to the dorsal vagal state. The result is feeling foggy, disconnected, and even hopeless, making even simple tasks feel impossible. Understanding where you are on this spectrum at any given moment allows you to take steps to shift back toward regulation, even in the middle of tax season madness.

Practical Ways to Regulate Your Nervous System

So, how can you keep your nervous system from going haywire while managing an overwhelming workload? Here are some polyvagal-informed strategies that can help you stay balanced.

1. Breathe with Intention

Your breath is a direct line to your vagus nerve and can instantly help shift your state. One simple breathing technique is to inhale for four counts, hold for four, and then exhale for six to eight counts. The longer exhales activate the parasympathetic system, which is your "rest and digest" mode, signaling safety to your body. Practicing this a few times throughout the day, especially when stress levels rise, can create a sense of calm and stability.

2. Move Throughout the Day

Sitting for 12+ hours a day crunching numbers isn't great for your nervous system. Movement, even in small doses, can help regulate your system. Stretching your arms overhead while taking a deep breath can create a brief moment of relief. Walking around the office, even for just a few minutes, can break up prolonged periods of sitting and allow your body to reset. If you work from home, stepping outside for fresh air can signal to your brain that you are not stuck in a stress cycle and give you a mental refresh. Even small movements, such as rolling your shoulders or doing a few bodyweight squats, can help regulate your nervous system.

3. Engage in Social Connection

Even in the busiest season, small moments of connection can bring you back to your ventral vagal state. Taking a moment to check in with a coworker about something non-work-related, whether it's a funny story or weekend plans, can help ground you. Calling or texting a friend for a quick laugh can create a sense of connection and ease if you work alone or remotely. Listening to music, a podcast, or an audiobook can make you feel less isolated while working through your tax season workload.

4. Use Cold Exposure for a Quick Reset

Cold exposure can be a powerful way to regulate your nervous system. Splashing cold water on your face, holding something cold, or even taking a short cold shower can stimulate the vagus nerve and shift you out of a high-stress state. If you feel overwhelmed, a 30-second cold rinse at the end of your shower can provide a quick, effective reset. Some people also find that placing an ice pack on their chest or back of the neck can create a similar calming effect.

Managing Workload Without Burning Out

Tax season demands a lot, but you can still set strategic boundaries to avoid full-blown exhaustion. Prioritization and time management are key. Identifying your top three priorities daily can help you focus on what needs to be done rather than getting lost in an endless to-do list. Time blocking can also help keep your workload manageable. Breaking your work into 90-minute focused sessions with 10-15 minute breaks in between allows your brain and body to recharge, preventing fatigue from setting in too quickly. Setting a clear start and end time to your workday can prevent the feeling of never-ending work.

Creating a "shutdown" ritual can help signal to your nervous system that it's time to transition out of work mode. Closing your laptop and physically leaving your workspace, changing into comfortable clothes, or listening to calming music can help mark the end of the workday. Taking a short walk, even if it's just around the block, allows your body to process the stress of the day and shift into relaxation mode.

Protecting Your Sleep During Tax Season

Lack of sleep messes with your nervous system, making stress feel even worse. Even during the busiest weeks, protecting your sleep is crucial. Keeping a consistent bedtime, even if you're working late, helps regulate your circadian rhythm and prevents extreme exhaustion. Avoiding screens 30-60 minutes before bed reduces blue light exposure, which can interfere with melatonin production. Using a weighted blanket or soothing sounds, such as white noise or calming music, can provide additional support for downshifting your nervous system before sleep. If your mind is racing at night, a short body scan meditation or journaling for a few minutes can help release lingering stress.

Final Thoughts

You're doing important work, and feeling the pressure is okay- it's human. But stress doesn't have to run the show. By understanding your nervous system and using polyvagal strategies, you can stay more balanced—even when the deadlines pile up. Small shifts add up, and taking care of yourself will help you survive and get through tax season feeling more in control.

Now, take a deep breath—you got this!

-Kara Kazemba LCSW, Ancora Wellness