Take 5: Coping with stress and anxiety during the holidays

The holiday season comes with its fair share of seasonal demands. Shopping for Christmas presents, decorating, baking, coordinating virtual game nights, and figuring out safe visits with family, to name a few. 

Add in a pandemic, financial difficulties and potential family conflict and the festive part of the season can go down the drain really fast. 

So as we lead up to Christmas, why not Take 5?

Take 5 is a simple way to step back, breathe and calm down during stressful moments. It’s something we often work with children on, but it can also provide a positive experience for adults. 

Start by stretching one hand out like a star and then you’ll use the pointer finger of your other hand, trace your finger up and down. Starting with the thumb, slide up the thumb on the inhale and then down on the exhale. Continue through each finger, inhaling and exhaling until you reach the bottom of your pinky finger. 

At the tip of each finger, pause to reflect. 

Pause - Attention. Pay attention to stress and tension (what we resist, persists). Be still and take notice of the difficult emotions you’re experiencing in the moment. “I feel overwhelmed.” “I feel angry.” Take notice of the mental release.

Exhale down the thumb. Inhale up the pointer finger.

Pause - Breath. When we are stressed, our breath becomes short and shallow. Take a moment to lengthen your breath, breathing in and out through the nostrils. Shallow breathing changes the alkaline level in our blood and increases acidity. Lengthening the breath balances the PH level. 

Exhale down the pointer finger. Inhale up the middle finger.

Pause - Compassion. Anxiety is a normal response during a pandemic. Be kind to yourself and provide self-encouragement: “I love you, keep going.” Learn more here about self-compassion.

Exhale down the middle finger. Inhale up the ring finger.

Pause - Discernment. Decide through wisdom what is most excellent for yourself and one another. Say no when you feel extended and conflicted in your values.

Exhale down the ring finger. Inhale up the pinky finger. 

Pause - Expectations. Be realistic with expectations and accept the impermanence of life. In each moment, when you notice yourself envisioning a perfect holiday with all of the traditions, allow yourself to accept change. 

Exhale down the pinky finger.

Take care of yourself this holiday season.

If you need urgent support, call the Some Other Solutions crisis line: 780-743-HELP (4357).