Holiday Stress on the Rise: Simple Tips from Therapists to Find Calm This Season
As the holiday season approaches, many Americans report feeling more stressed than ever before. According to recent surveys, 28% of people say they are grappling with increased anxiety compared to the previous year, largely due to financial strains, grief over lost loved ones, and intricate family dynamics following a divisive election.
Therapist Maddie Spear, a licensed clinical social worker specializing in trauma and anxiety, offers a unique and creative method to tackle holiday stress that resonates with positive psychological principles. In a viral TikTok video followed by over 327,000 viewers, Spear proposes a simple yet effective exercise: drawing a Christmas tree with a specific sequence of arrows.
Drawing and Breathing: An Innovative Approach to Stress Relief
Spear’s technique is straightforward yet powerful. She instructs participants to draw a Christmas tree involving two down arrows followed by two up arrows, then trace along these arrows with their finger while coordinating their breath. Breathing out during the down arrows and inhaling during the up arrows helps to synchronize breathing patterns with the physical movement, fostering a sense of calm.
“After you’ve completed this a few times, finish by pairing breathing with those arrows,” urges Spear, explaining that the exercise can activate the parasympathetic nervous system, which plays a crucial role in stress management.
Biblical Reflection on Calmness
This technique not only draws from contemporary therapeutic practices but also echoes biblical principles of peace and self-control. In Philippians 4:6-7, the Apostle Paul writes, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Through prayer and mindful breathing, individuals can create space for God’s tranquility to soothe their troubled hearts and minds amidst the holiday rush.
Another well-regarded resource, Dr. Michelle Loy, an integrative medicine physician, also emphasizes holistic approaches to mental wellbeing during a stressful season. She provides several additional strategies for coping with holiday pressure, reinforcing the need for balance and self-care.
An Encouragement for the Holidays
As we navigate this bustling season, it is essential to remember that caring for our mental and emotional health is a journey worth investing in. Embracing mindful practices, such as those outlined by Spear and Loy, can cultivate an atmosphere of peace and joy—not only for ourselves but also for our families and communities.
Let this season serve as a reminder to reflect on the deeper spiritual lessons at play. Beyond the material aspects of the holidays, we are invited to nurture a spirit of love, gratitude, and serenity reflective of Jesus’ teachings. Take a moment each day to breathe, reflect, and pray, allowing God’s peace to fill your heart as you engage with the joys and challenges of this time of year.
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