The holiday season often brings a mix of joy and stress. The excitement of reuniting with loved ones is often accompanied by the anxiety of travel and the pressure of family gatherings. To explore ways to manage this stress, I sat down with Emily Carter, a mindfulness enthusiast who has spent years practising techniques to ease holiday-induced anxiety. She graciously shared five quick tricks that have helped her navigate the chaos of the holiday season with more calm and poise.
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1. The Power of the Half Smile
Emily starts by recounting a recent trip to her in-laws’ home. “We hit major traffic on the way, and I could feel the tension building up,” she recalls. In moments like these, Emily employs the ‘half smile’ technique. “It’s simple,” she explains. “You just slightly raise the corners of your lips. It releases the tension between your eyebrows and relaxes your face muscles.”
This technique, recommended by clinical psychologist Jenny Taitz, works as a signal to your brain that everything is okay. “I used to grip the steering wheel and clench my jaw,” Emily admits, “but now, with the half smile, I can find a sense of acceptance even when things aren’t going as planned.”
2. Rewriting the Inner Dialogue
For Emily, flying used to be a nerve-wracking experience. “Airports are packed during the holidays, and my anxiety would skyrocket,” she says. To combat this, Emily adopted a practice inspired by Dan Harris, a mindfulness advocate. “I talk to myself as if I were my own best friend,” Emily shares. “I say things like, ‘You’re good. There’s no danger here.'”
This self-compassionate dialogue, coupled with placing a hand on her heart, has become a calming ritual for Emily. “It’s about creating a supportive environment for yourself,” she explains. “It really changes how I perceive situations that once felt overwhelming.”
3. Straw Breathing for Instant Calm
Emily found herself in a classic holiday predicament last year when someone stole her parking spot during a frantic Black Friday shopping trip. “I was furious,” she laughs, “but then I remembered straw breathing.” This technique involves taking a deep breath in and then exhaling for two or three times longer with pursed lips as if blowing through a straw.
“This exercise is magical,” Emily says. “It calms my nerves almost instantly. Now, I keep a few straws in my car just in case.” This method helps increase oxygen flow, lower heart rate, and ease muscle tension, making it perfect for moments of frustration.
4. Mindful Escapism in Crowded Spaces
Family road trips can be challenging, especially when discussions turn heated. “Being stuck in the back seat while my family argues over politics is my personal nightmare,” Emily confesses. Her solution? Mindful escapism. “It’s not about disassociating but rather focusing on the present moment without judgment,” she clarifies.
Emily practices mindfulness by paying attention to her breath, the passing scenery, or even her thoughts and feelings. “It’s like creating a mental bubble where I can find calm and concentration amidst chaos,” she shares. “It helps me stay grounded and less reactive.”
5. Singing Away Stress
Finally, Emily introduces a playful technique she learned from Taitz—singing out her stress. “When my mum ‘voluntold’ me to host Christmas Eve last year, I was overwhelmed,” she recalls. “So, I started singing my worries out loud.”
This technique encourages not taking one’s thoughts too seriously. “It’s about changing the relationship with your thoughts,” Emily explains. “Singing them makes them seem less daunting.” She laughs, “It might feel silly at first, but it works wonders!”
As Emily reflects on these techniques, she emphasises the importance of practising them beyond the holiday season. “These are skills that can benefit anyone year-round,” she says. “The holidays can be overwhelming, but they’re also an opportunity to cultivate resilience and mindfulness.”
In a world where the holiday hustle and bustle can easily overshadow the joy of the season, Emily’s insights offer a beacon of hope. Her practical and compassionate approach provides a roadmap for anyone looking to embrace the holidays with a little more peace and a lot less stress.
Sarah Dale
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