From Naomi Marsh, Certified Holistic Behavioral Coach & Holistic Educator
Some people get so tangled up in stress and anxiety during the holidays that they totally miss the boat on connecting with others, forgetting that gatherings and holidays are all about connection, not perfection. Seriously, read that again and let it sink into your soul!
If you’re ready to kick negative, unproductive vibes to the curb, it’s time to roll up your sleeves and dive into some serious self-love! Yep, you read that right —SELF LOVE!
While you’re busy being a superhero for others, don’t forget to carve out some precious “me time” to sort through your thoughts, feelings, and physical experiences.
Before we get started with some helpful strategies for Holiday Anxiety Hacks, let's have a quick heart-to-heart: it’ so important for you to understand that our mind, body, and emotions are like a quirky trio of besties that never stops chatting LOL. They’re like a big, happy family—what happens to one, effects them all. So when those negative thoughts decide to crash the party, we end up feeling emotional and might even start to feel some physical pain too.
Now we’re getting somewhere! So, buckle up buttercup — it's time to tackle that holiday stress!
The holidays are like a glittering wonderland, magical visuals, music and cheer fill the air, but for some, they come with a side of stress that could rival a terrifying rollercoaster ride! With social obligations, family drama, and money worries piling up, it’s like trying to balance on a tightrope over a volcano—one little shake and BOOM! You’re ready to burst and explode like a shaken up bottle of soda!
To keep you sailing smoothly through this special season, I’ve whipped up a batch of quick and easy tips to help you stay balanced and calm while soaking up the joy!
Pause, and Flip the Script
Remember your mind, body and emotions are all connected. If you're feeling anxious, hit the brakes and take a look at the thought that’s throwing the tantrum behind those feelings!
Ask yourself, “Is this thought even true?”
Most of those annoying, intrusive thoughts are just sneaky little lies from a low-energy gremlin that loves to stir up chaos and negativity!
Give those thoughts a sassy side-eye and say, “Nope, that’s a lie!” Then, like a ninja, shift your focus to something that brings you joy and contentment. I personally love flippin’ the script and saying the opposite out loud like a declaration!
Feeling the pressure to nail that holiday hosting?
If your mind's playing tricks with thoughts like, “I’ll never get this house ready in time,” that's just negativity crashing the party without an invitation. Tell those negative thoughts to “kick rocks!” - you got this!
Say it loud so they can hear it in the back—maybe even throw in a catchy jingle if it helps to drown out those lies.
Soak this in all the way to your core!
You have all the time you need to prep, and trust me, it’s gonna be spectacular! Just picture it: your fabulous crew of family and friends, filling the air with laughter and joy. You’ll be overflowing with gratitude for everyone ready to party it up together!
Keep reminding yourself it’s about connection, not perfection.
Rise and Shine or Rise and Whine: The Art of Healthy Venting
Everyone experiences moments when we need to express our concerns, worries, frustrations, annoyances, and fears. This is completely normal and healthy for us, as long as it’s done with the intention of letting go rather than adding to the negativity. How we progress after this release plays an important role in our healing journey.
I mentioned earlier that the pressure can feel overwhelming at times like a soda bottle all shook up ready to explode. We all have had an explosion of bubbles at one time or another in our life. I remember as a kid doing this on purpose LOL! When we relate this scenario to our emotions, it’s very similar.
Think of your emotions as having carbonation. When it’s shook up and ready to explode - don’t open it wide and fast unless you want an explosive outcome. Instead, open little at a time, be patient with yourself as you let it out.
A slow and intentional release will allow you to claim power over your emotions and invite balance, peace and harmony to a situation that could be explosive.
Important note: Be mindful of your spoken words. If you experience intrusive thoughts, try to refrain from giving them strength through your voice. And if you need to vent, make sure you follow up with something positive and affirming afterward.
Practice Mindful Breathing
Breathing is incredibly helpful when feelings of overwhelm arise! You're inhaling and exhaling as you’re reading this, so you’re off to a good start LOL! This is about practicing intentional breathing. Intentional, deep breathing provides your body with oxygen, calms your mind, resets your nervous system, and helps regulate your emotions.
When anxiety strikes, your body reacts with a fight-or-flight response.
Ground yourself quickly with this simple breathing technique:
Inhale deeply for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly for 6 seconds.
*Repeat this cycle until your body begins to relax. Mindful breathing keeps you present in the moment and calms racing thoughts.
Tip: Raise those shoulders up to your ears on the inhale, then let them drop easy and relaxed on the exhale. It’s a great way to release tension in the neck and shoulders. And hey, don’t forget to give your jaw a break—most people are like little jaw-clenching champions when stress hits.
Bob and Weave!
Anxiety can turn us into masters of dodging—whether it’s parties, chores, or even just saying "hello." But fear not! We can switch up our game plan, empowering us to jump into the fun despite those worries.
Embrace Flexibility and Spontaneity
When the unexpected pops up or plans suddenly change, consider it an opportunity to sprinkle some spontaneity into your holiday season. Embracing flexibility not only reduces stress but also opens doors to delightful surprises and new adventures. Let go of rigid expectations and allow yourself to flow with the moment.
Find Joy in Small Moments
Sometimes, the most heartwarming memories come from the simplest experiences. Whether it’s sipping hot cocoa by the fire or taking a leisurely walk to admire holiday lights, cherish these small moments. They’re the threads that weave a tapestry of joy and warmth throughout your holiday season.
New Traditions
If the holidays in the past felt like a chaotic circus, why not whip up some delightful new traditions that vibe with your current groove? Think cozy movie marathons, gratitude jars that overflow with good vibes, or whipping up a feast together—these fun rituals can turn into heartwarming moments and cherished memories!
Create Meaningful Connections
Reach out and connect with loved ones, whether in person or virtually. A heartfelt conversation or a shared laugh can be the best remedy for anxiety. Remember, it’s not about the quantity of interactions but the quality and depth of the connections you make.
Let Go and Laugh
Laughter truly is the best medicine. When holiday stress begins to mount, find humor in the situation. Watch a funny movie, share a silly story, or simply laugh at the little mishaps along the way. Laughter lightens the heart and lifts the spirit, reminding us of the joy inherent in this festive time.
When you embrace a mindset of joy and adaptability, you’ll find yourself gliding through the holiday season with ease and happiness. It’s all about finding balance, connecting with others, and creating moments that fill your heart with peace and joy.
No Parkin’ on the Dance Floor!
Nervous about struttin’ your stuff at a holiday bash? Sneaky social anxiety playing tricks on you again? No sweat! Let’s break it down like a dance routine!
Pick out your show-stopping outfit. It's a smart move to have multiple options in case you change your mind based on your vibe.
Your mind might be throwing a tantrum saying, “Stay home!” But you’ve got a commitment, and it’s time to kick back and boogie! Tell that negative voice to take a hike.
Nervous about who’s attending this gathering? Focus on making a connection with just one person.
This playful strategy builds your confidence and lets you soak up the good vibes in the moment!
Journal - Express Yourself through Writing or Doodling
The holiday hustle can turn our brains into a storm of "what-ifs" that leave us feeling frazzled. So, why not grab that journal or notebook and turn that chaotic energy into a splash of creativity? Scribble, doodle, or write your worries away! It's like giving those anxious thoughts a cozy home where they can chill out and become something fun and totally manageable!
Acknowledge Your "What-ifs"
Start by writing down the "what-ifs" that are swirling in your mind. Allow yourself to explore these thoughts without judgment, simply letting them flow onto the page.
Doodle Freely
If writing feels too structured, pick up a pen or pencil and start doodling!
Let your hand move freely, allowing shapes and patterns to emerge that reflect your emotions.
Use colors that make you feel good! Certain colors can have a calming effect on our emotions and help reduce stress and anxiety.
Here are some examples of colors that can help promote peace and tranquility:
Blue: Ah, the chill vibe of blue! It's like a cozy blanket for your mind, lowering blood pressure and slowing that racing heart. Perfect for crafting a zen hangout!
Green: The color of Mother Nature herself! Green whispers peace and balance, melting stress away and giving your spirit a refreshing reboot.
Lavender: With its dreamy, soft shade, lavender is the ultimate relaxation guru! It’s the go-to for serving up tranquility on a silver platter.
Pink: Think soft blush or rose—those gentle pinks wrap you in a warm hug! They’re like a calming spell, soothing anger and anxiety like a pro.
Gray: The mellow maestro! Light gray brings a calm, composed vibe without making your senses go into overdrive.
After you’ve spilled your thoughts onto paper or unleashed your inner Picasso, take a moment to scribble down a handful of things you’re grateful for.
Get crafty! Tape it, tack it, or pin it up where you can’t miss it—like the fridge, cabinet or mirror you walk past a hundred times a day!
This little gem of a habit flips your brain from worry mode to gratitude groove, filling your heart with peace and happiness.
Embracing gratitude helps anchor you in the present. It’s the ultimate reminder of the joy and connections that sprinkle magic on the holiday spirit. By tuning into the good vibes, you’re setting up a cozy foundation for a holiday season that's bursting with meaning and merry moments!
Setting Healthy Boundaries.
Boundary-setting is like wearing emotional armor – it’s all about keeping your sanity intact during those potentially chaotic family gatherings!
Here are some healthy boundary tips to keep the joy flowing and the drama at bay:
Know Your Limits: Before you step into the family circus, take a moment to figure out which topics make your skin crawl. This is your boundary blueprint!
Communicate Clearly: Use straightforward language to set your boundaries. Something like, “I’m all in for a chat, but let’s skip the politics tonight!”
Use “I Statements”: Say it with style! Express your feelings with “I statements” to keep it real without pointing fingers. It’s all about you, baby!
Have an Exit Strategy: Feeling like you’re about to lose it? No problem! Sneak away for a breather, whether it’s a jaunt to another room or a quick breath of fresh air.
Enlist Support: If you foresee a minefield of awkward conversations, grab a trusty family ally to help dodge the drama.
Practice Active Listening: Sometimes, just being an ear can work wonders. Nod, smile, and show you care, even if you don’t see eye to eye.
Focus on the Positives: Flip the script! Chat about fun holiday traditions or hilarious family memories to keep the good vibes rolling.
Be Firm, Yet Kind: Stand your ground with a smile! If someone steps over your line, gently remind them, “Let’s not dive into that right now.”
These healthy boundaries guard your peace and help craft a cozy atmosphere for everyone by keeping the drama at bay.
You deserve to have calm, peace, harmony and balance in your life this season. Don’t put yourself last. Self love is more than getting your hair and nails done, it’s a deep connection with yourself and intentionally nurturing your mental and emotional health.
And finally last, but definitely not least, Emergency Anxiety Tips!
If feelings of anxiety and stress become too much and overwhelm you, there are a couple quick tricks to help you gain your equilibrium and rejoin the festivities. Anxiety attacks are no joke and can pop in like an uninvited guest - let’s give it the boot!
Get some air! If the weather is chilly, step outside and inhale the crisp, fresh air. Take a few deep breaths to help calm and regulate your nervous system.
Cold water: Running cold water over the insides of your wrists or the back of your neck can help alleviate stress, reduce tension, and ease feelings of anxiety. This technique also helps regulate your nervous system and allows you to reset.
Ice it: Ice works great in a pinch too! Chances are if you are out at an event there’s ice in your cup, snag a piece and place it on the inside your wrist or let it melt in your mouth. The sudden chill can jolt your senses, helping to bring your focus back to the present and grounding you in the moment.
These emergency anxiety hacks are like a mini wake-up call for your body, mind, and emotions offering a quick reset when anxiety sneaks up on you.
Important Reminder: This is not a substitute for medical advice, and anxiety attacks can be a serious issue. It’s important to assess the severity of your situation and avoid placing yourself in any harmful circumstances that could impact your mental, emotional, or physical health. If you're ever uncertain, it's completely acceptable to step away from any situation—remember, you are in control of your own choices!
Embrace Connection and Celebrate the Season
Invite energy and practices that fill your cup to the brim and overflow! Remember, you can't spill goodness from an empty vessel. It's that delightful overflow that spreads the cheer and helps you to thrive through holiday madness like the graceful superstar you are!
You don’t have to be a lone wolf on this journey! Call up your pack, family, or a trusty support squad when you need a friendly ear or a pep talk. Knowing you have a support system in place can feel like a breath of fresh air, reminding you that you’re wrapped in love.
By being intentional with your time and energy, you can flip the holiday season into a spectacular showcase of joy, reflection, and connection. Remember, it’s all about celebrating the good stuff—love, laughter, and those sweet moments with your favorite people!
Fingers crossed this was a treasure trove of tips, not just for the holiday hustle, but for any time you need to kick anxiety to the curb and raise your vibration!
Commentaires