The magic of the holiday season vanishes quickly when you spend it anxiety-ridden and overwhelmed. Rushing through crowded malls, navigating hectic travel, pleasing demanding relatives – the stress can feel suffocating.
But with a mindfulness practice, you can glide through the holiday frenzy with peace and joy.
Mindfulness simply means paying attention, on purpose and without judgment, to the present moment. Research shows mindfulness directly reduces anxiety.
Equipped with mindfulness techniques, you can short-circuit anxiety before it spirals this holiday season.
Here are 5 powerful mindfulness hacks for on-the-go holiday anxiety relief:
#1: Note Physical Sensations During the Holiday
When anxiety strikes, take 60 seconds to mentally scan your body head to toe. Notice physical sensations and label them objectively, like “tingling hands” or “tight chest”.
Body scans can help reduce anxiety. Here is how to do one. Anxiety eases its grip as you purposefully feel into the present moment.
#2: Describe Surroundings
Anxiety often fixates inward, distorting perception. When emotional storms hit this season, change channels in your mind.
Look around and objectively note 5 things you see, 4 things you hear, 3 things you can touch. Getting out of your head interrupts rumination so you re-engage the here-and-now.
#3: Breathe with Intention
Our breath reflects our state of mind. When anxious, breaths turn shallow and rapid. You can’t eliminate triggering holiday situations – but you can control your breathing.
Place a hand on your belly and slowly inhale through your nose, feeling your abdomen rise. Gently exhale and notice it fall. Repeat this 3-5 times until your body settles. This immediately engages the parasympathetic “rest and digest” system so anxiety fades away.
#4: Walk Mindfully
If you feel anxiety creeping up in airports, busy malls or hectic family functions, step away. Take a 5 minute mindful walk. Feel the ground beneath your feet. Breathe. Notice surroundings without analyzing or judging.
Let walking become your portable meditation as you release anxiety’s grip in motion.
#5: Listen to Body
Tuning into physical and emotional cues can prevent anxiety from hijacking your holidays.
Learn your personal signals like irritability, fatigue or headaches. When you notice these signs emerging, show yourself compassion. Say silently “My body needs rest to reset” then politely exit conversations or situations draining your cup.
Protect your peace by listening within so you can return renewed.
Lasting Holiday Anxiety Relief Starts Here with Therapy for Anxiety in Washington, DC
Equipped with these 5 portable mindfulness practices, you can short-circuit anxiety this holiday season. Mindfulness works by boosting self-awareness and emotional regulation – skills deficient in anxiety sufferers.
But know that mindfulness alone cannot cure anxiety completely. For lasting recovery, combine daily mindfulness with professional treatment for anxiety from DCNE.
Reach out now to start your anxiety treatment journey. Click here to schedule your free consultation. You can also text or call us at 202-998-ADHD (2343) or email [email protected].
We can’t wait to meet you and discuss how personalized therapy for anxiety will help you.
Other Services at DCNE
Overcoming anxiety is only one of the services we offer. Through compassionate therapies like CBT, EMDR and neurofeedback, you can rewire the brain patterns sustaining anxiety long-term. We also offer mental health assessments if you’re not ready for counseling yet. Contact us today to get started from the comfort of home.