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Stress and Anxiety Over the Holidays - Alcove Health Women's Clinic Newport News, Hampton, Chesterfield, VA

Stress and anxiety over the holidays

If you’re experiencing stress and anxiety, these techniques can be helpful in pulling you out of that fight or flight into a state of calm.

Stress and anxiety are a part of everyday life; an unexpected positive pregnancy test, family struggles, financial concerns, school, it’s all a part of the daily grind. Add holidays into the mix, and you could be feeling like you’re drowning. So here are some tips and tools that I have found helpful when dealing with stress and anxiety over the holidays!

  • Breathing: When we are stressed or anxious our heart rates go up and our breathing quickens. Breathing exercises engage the parasympathetic nervous system, which will bring the heart rate back to normal, reduce blood pressure, and relax muscles in your stomach. Simply put, it calms you down so you can think more clearly.
    • Box breathing: Breathe in for a count of 4, hold for a count of 4, breathe out for a count of 4, and hold again for a count of 4. You can repeat this for a specific period of time or until you feel calmer. 
    • Deep Breathing: This is the same concept except you would use the 4-7-8 method. Inhale for 4, hold for 7, and exhale for 8. Click HERE for a video on deep breathing.
  • Grounding: Grounding exercises or techniques are a useful way to put space between you and your emotions. If you’re experiencing stress and anxiety, these techniques can be helpful in pulling you out of that fight or flight into a state of calm.
    • 5-4-3-2-1 – Locate 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. 
    • The Body Scan: This technique can help you become more aware of stress, tension, and discomfort in your body. Pay attention to each part of your body starting from the toes and moving up the body all the way to the head. Click HERE for a video example.
    • The Container Exercise: This is a way to contain difficult thoughts, emotions, memories, and feelings. For this exercise you envision a container, any container but it should have a lid. Visualize putting those emotions in the container until you are ready to deal with them. This exercise helps to communicate to your body that you are safe and that you will come back to your emotions, stress and anxiety. Click HERE for a video example.
  • Name it: Name what it is that is causing you stress and anxiety. Is it your job, your family, school? Maybe you’re worried about being pregnant or needing STI testing. Naming a thing and how it is making you feel will disrupt the cycle which sends a message to your brain to “stop.”
  • Physical Activity: Go for a walk! Even a 5-minute walk can reduce anxiety. Walking, working out, dancing, and many other physical activities release endorphins. Moving your body decreases muscle tension and helps build up resilience to stressful and anxious thoughts.

There are many other techniques to help manage your stress and anxiety over the holidays. You can go see a therapist, pray, listen to music, journal, or draw.

RELATED: "Self Care: 6 Ways to Promote Your Health"

At Alcove Health, we see many women who are stressed and anxious. Typically, this is due to an unexpected pregnancy. We try to provide a safe space for our clients to come in and process their feelings, emotions, worries, stress and anxiety.

Sometimes, what we need is to verbalize what is in our heads with a non-judgmental and empathetic ear. If you are stressed and anxious entering this holiday season because you just found out you’re pregnant, give us a call or click here to schedule an appointment. We can give you that space to exist and talk about what’s going on. Hopefully after reading this, you will find it easier to deal with stress and anxiety over the holidays!

By Jenn, Client Advocate

November 27, 2024

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