How can we improve our mental health and reduce anxiety during the Holidays?
Before we dive into the topic, get comfortable and take a deep breath for 4 counts, hold it for 4 counts, and release the breath and any negative energy you feel for a count of 6. Repeat this simple box breathing exercise slowly 4 to 6 times in a row to manage stress and anxiety, lower your heartrate, and improve your focus, concentration and state of mind. You can practice box breathing anytime you have a quiet space and five minutes during the holidays to set your positive intentions and relax.
Why Does My Anxiety Increase During the Holidays?
Top 10 Stressors Include:
Financial pressure and concerns – buying gifts, outfits, food, decorations, travel, holiday shows and buying tickets, and the cost of throwing parties and hosting holiday events
Anxiety over decision-making – for example, choosing gifts, who to invite to Thanksgiving or holiday gatherings, and who not to invite in certain cases
Feeling rushed and overscheduled
Family dynamics extending to our family of origin and distant relatives we see less often
Overwhelming commercialism and holiday hype everywhere we turn
Isolation and lack of emotional support can lead to feeling depressed and emotionally dysregulation
Food – buying it, cooking it, and overeating as a coping mechanism
Social Media related anxiety – comparing to others on SM and what they are buying and doing during the Holidays can trigger thoughts like “their family looks perfect”, “I am not good enough”, “I wish I could afford to buy a car for my wife like they can”, for example
Other shoppers, huge crowds, and traffic on busy shopping days like Black Friday
Recent situational holiday stressors include lingering health and safety issues initiated by COVID or other illnesses, large family gatherings, and the possibility of political discussions or disagreements with friends and family members this year in 2024
COPING STRATEGIES TO REDUCE STRESS, ANXIETY AND DEPRESSION
• Simple Earth Grounding – INSTRUCTIONS
Lie flat on the floor and consider the ground beneath you. This can be done inside or outside in the shade or sun. Conceptualize how the ground is holding you up and think, “the Earth is always there for me”. The heaviness you feel is gravity, pulling you and holding you to the Earth. Focus and sense the back of your lungs and let yourself draw breaths from the back of your lungs closest to the ground. Imagine the Earth is meeting you right where you are and allow the Earth to breath with you. Imagine the Earth is a giant lung breathing into your lungs and rejuvenating you. The Earth is kind, gentle, and taking her time to breath with you and into you. Note how you slow down, how your breath expands, and how your belly softens. Note how your mind slows down and how grounded and connected to the Earth you are feeling. Notice your sense of well-being has returned (Mischke-Reeds, 2018).
*This exercise can be located in the Somatic Psychotherapy Toolbox, written by Manuela Mischke-Reeds, MA, LMFT and purchased online through Amazon or other retailers. (https://www.amazon.com/s?k=somatic+psychotherapy+toolbox&hvadid=598656745912&hvdev=c&hvlocphy=9027255&hvnetw=g&hvqmt=e&hvrand=4003203966055240108&hvtargid=kwd-483023752693&hydadcr=15529_13558536&tag=googhydr-20&ref=pd_sl_18d117kex8_e).
• Taking care of yourself is essential during the Holiday Season. Here are a few self-care techniques:
Avoid overscheduling yourself – saying “no” to certain events or activities during the Holiday is essential self-care. Do not feel guilty for creating space for a break when you need it.
Add self-care to your calendar and follow-through including physical exercise, meditation breaks, and taking a walk with a friend.
Use affirmative thoughts when feeling anxious or stressed such as “Let it go.” “I am whole, relaxed, and free of worry.”
If you are spiritually inclined, an affirmative thought might be, “I release this anxiety and stress to God or to my Higher Power.”
If a wave of depression or anxiety is coming your way, journaling your feelings or writing out a gratitude list daily can help process your emotions and remind you of what you are thankful for during the Holiday Season.
Avoid isolating and talk to a professional counselor or therapist including but not limited to an LMFT (Licensed Marriage and Family Therapist) or an LPC (Licensed Professional Counselor).
WE ARE HERE TO HELP AT RECONNECTING RELATIONSHIPS THERAPY
Kandace Williamson, LMFT Associate – Supervised by Ryan Lloyd, Ph.D.
I hope you found this blog helpful in your journey towards healing. If you are experiencing trauma, anxiety, depression, or fear surrounding the holidays, therapy in Fort Worth may be beneficial for you. And, if you are seeking couples counseling, individual therapy, teen therapy, or family therapy, Reconnecting Relationships Therapy can help! Please feel free to visit our website and research my profile and our other therapist’s profiles to learn more and find the right fit for you and your needs. Making an appointment online is simple and our website is easy to navigate and will guide you through the steps. Take care.