gratitude

What Helps Manage Anxiety During The Holidays?

holiday stress.jpg

The holidays can be stressful. Even if Christmas, Chanukah, Boxing Day, Diwali or Kwanzaa is your favorite holiday, this season can add stress to your life. And stress can invite its more difficult cousin — anxiety — to the celebration.

Because anxiety often makes us feel uncomfortable, many of us avoid or fight the anxiety in an attempt to make it stop. Those strategies might work sometimes, but usually the anxiety returns with greater force and can lead to a panic attack.

Below are some strategies to help you manage the anxiety so that you can enjoy the holidays!

Remind yourself that you’re not alone. A lot of people struggle with anxiety during holiday season. Knowing that you share this experience with others can help you feel less isolated and alone.

Acknowledge your anxiety and allow to be there. Think of the anxiety as a message from your body telling you that there’s some kind of danger lurking. Your anxiety wants to keep you safe. When you ignore or avoid it, it just gets louder, because it wants you to pay attention. Practice saying, “I’m feeling very anxious right now.” Or you can greet your anxiety like an old friend: “Hello anxiety. It’s nice to see you again.” Or, “Here you are again.” Then ask it, “What is it that you want me to know?” You might not find an obvious answer right away, but as you get used to talking with your anxiety, it can make the feelings less intense.

Get curious about your anxiety. Notice where you feel the stress in your body and tune into the physical feelings. Can you breathe into that body part? Does is shift or change? Is it hot or cold? If you could assign it a color and/or shape, what would it look like?

Tune into the present moment

Practice self-care. I’m not talking about facials or mani-pedis here — although they sound like great ideas, too. I’m talking basic needs like eating, hydrating, sleeping, exercising and going to the bathroom regularly. When we get stressed, anxious and overwhelmed, it’s easy to let go of or put off the moment-to-moment needs. So, take time throughout your day to pause. Take a deep breath. Ask yourself, “What do I need right now?” Notice how easy it is to tell yourself you don’t have time to pause or to take care of your needs, and then do it anyway.

Practice mindfulness. When the anxiety gets activated, we can get stuck ruminating over past and future events. When you notice you’re stuck in your head—re-thinking, planning, worrying — slow down and bring your attention to your immediate surroundings. It doesn’t matter where you are. You can pay attention when you’re driving, walking, shopping, laying in bed or at work. Tune into your five senses:

  • What can you see? Colors? Shapes? Lights? Shadows?

  • What can you hear? Horns? Cars? Music? Voices? Wind? Rain?

  • What can you touch or feel? Your feet on the ground? The chair under your butt? Your hands holding your keys or a drink?

  • What can you smell? Food cooking? Exhaust from cars or busses? Scented candles or perfume?

  • What can you taste? Sweet, salty, bitter, sour?

When you allow your anxiety to serve as a reminder that you might need to take care of yourself, it can help you feel less intimidated and overwhelmed when it shows up. I’ve also recorded two podcast episodes to help you manage holiday stress using gratitude, self-compassion and mindfulness techniques.


Elizabeth Cush, LCPC is a therapist, blogger,  creator and host of the Woman Worriers podcast, and the owner of Progression Counseling in Annapolis, Md and she’s been featured in these major publications. Elizabeth helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose. If you'd like to know more about how individual, online and group therapy can help ease anxiety and stress call me 410-339-1979. 




 

 

 

 

Staying Mindful Through The Holidays

Struggling With Holiday Stress

Struggling with holiday stress

Struggling with holiday stress

Do the holidays totally stress you out? It’s hard to get away from all the TV and radio ads, social media and the decorations and music in the retail stores. I enjoy the season, but sometimes I feel like I’m not doing enough — I’m behind in preparation, and if I could just be better organized, maybe that would ease my stress. In my home we celebrate Christmas, and the constant reminders of how many shopping days are left leave me feeling anxious and overwhelmed at times. But, even if you don’t celebrate Christmas, the hype and pomp surrounding it can make you feel stressed out!

Mindfulness Can Help

Here are a few tips that will allow you to be present in the moment, instead of being caught up in the worry, planning and thinking that seem to be an integral part of this time of year.

Practice mindful awareness.

Practice mindful awareness

Practice mindful awareness

The sights, sounds, smells, tastes and sensations of the season and the holidays can be soothing. I know that frantic shoppers or Christmas music blaring in your ear might not seem very calming, but if you take a deep breath and pay full attention to your senses, you might notice the different colors you see as you shop, or you might notice the smell of a fire burning as you walk outside, or maybe you can tune into the taste of a really good orange, or another delicious food.

When you can get out of your head and take the time to really notice what’s around you, it allows your body to relax. You might find something small to appreciate in all of the craziness.

Manage your negative self-talk and be OK with making some mistakes.

Letting perfectionism go can be liberating; we also need to be kind to ourselves. When you forget to order something or forget to be somewhere you were supposed to be, know that you are not alone. Thousands of us out there are forgetting things, too. Instead of beating yourself up, offer yourself some words of comfort and allow that you’re human. It goes like this, “Wow, I’m being really hard on myself for _____. I probably could have done that better, but it’s OK. I made a mistake, but we all do, and it’s OK.”

Practice feeling gratitude.

Practice feeling gratitude

Practice feeling gratitude

Feeling gratitude can improve your mood and your outlook if you practice daily. An easy way to bring more gratitude and thankfulness into your life is to write down one thing you’re grateful for each day. You can write in a journal, in the notes of your phone, or just make a mental note to yourself when you find something to be grateful for.

If you struggle with finding something to be grateful for, you can say, “I am grateful for this moment right now.” Or, “I’m grateful for this chair I’m sitting in, or the ground I’m standing on.”

To give your gratitude practice an extra punch, you can share whatever you’re grateful for with someone else. Saying it out loud and sharing it reinforces the positive feelings within you and creates connection with others. Two amazing benefits!

If you’d like to bring more mindful awareness into your life after the holidays, groups are forming now for January 2018. You can find out more here or you can call me at 410-339-1979.


Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose. If you'd like to know more about how individual and group therapy can help ease anxiety and stress call me 410-339-1979. 

Photo by Heidi Sandstrom.Clem Onojeghuo and Toa Heftiba on Unsplash