So many times we may find ourselves so caught up in our mission to fulfill the “perfect Christmas”, while also juggling chaotic lives, that we actually miss out on the joyful occasion Christmas is meant to be. For others, the overstimulation of a plethora of activities and responsibilities combined with a bombardment of advertising serve to amplify feelings of isolation. Regardless of our situation, it is important for us to remember that we deserve to enjoy our holiday season as much as anyone.

To exist is to deal with some form of daily stressor, and anxiety is all too often a byproduct of that stress. However, for some of us, that stress is amplified to a severe degree by the onset of the holiday season. Be it by being inundated with keeping track of Christmas parties, familial obligations, or various other Christmas activities, anxiety is bound to occur throughout the season. However, the difference between an anxiety disorder and anxiety brought about by a singular stressor, is that an anxiety disorder has no give. When we are faced by multiple stress factors, yet the anxiety doesn’t let up, regardless of any external relief, then we know we’re dealing with an anxiety disorder. In this storm of negative thoughts, we’re exposed to our “Inner Critic,” the negative voice in our heads that provides a daily battle for those dealing with such disorders.

In treating anxiety disorders, we may see those who try to cover up their inner critic through substance use, avoid it altogether, or even give in to its critical message. Others attempt to deny this negative voice through perfectionistic striving. While the perfectionist may have a nice and shiny outward appearance, they may have the worst of it at times, as their anxiety is “always on,” and their inner critic is always ever-nagging.

The good news in all of this, though, is that relief is possible. Listed below are techniques one may use to give themselves a break during the holiday season, as well as better understand their own anxiety overall. These techniques are designed around grounding and bringing oneself back to the present and bring about a more calm feeling.

1.) Defuse

The concept of defusing is as simple as stepping back from one’s own thoughts. It’s important for us to remember that we are not our thoughts, and our thoughts are not concrete and factual. Rather, they are our stream of conscious thought, not the final word on our own wellbeing.

2.) Standing Up

Standing up to bullies is a theme that many of us resonate with, and it is no different when dealing with our own inner critic. It may be helpful to see this inner narrative is a part of oneself, not one’s entire self. As well, challenging such a negative inner monologue by means of self-validation through an “I can” can be a simple, effective tool in challenging such.

3.) Lighten Your Load

Prioritization may help in challenging perfectionism, simply through reframing a thought from “I have to make it to every Christmas party this week.” to “It would be nice to see everyone at the parties this week.”

4.) Mindfulness

Separating ourselves from our thoughts is an important factor in alleviating anxiety. While we may all be familiar with the concept of something such as a 1-or 2-hour yoga session, we also know that it can be unrealistic at times. Instead, consider the bathtub: Notice the faucet dripping, notice the sound of the droplet hitting the water, and notice the ripples spreading throughout the water. This is a process of mindfulness, grounding yourself through visual concentration. In practice, one’s thoughts can be brought back to the water dripping from the tap rather than racing far into the future.

5.) Getting Out of Your Own Way

When in the torrent of thoughts brought upon by anxiety, it can feel overwhelming at best, like a barrage of thoughts focused solely on you. However, through simple visualization (imagine yourself stepping out of the way of speeding traffic) we can learn to simply and effectively limit the onset of such overwhelming thoughts and feelings.

In closing, the old wisdom of “the present is a gift” applies also to the Christmas season. So this Christmas, consider taking time to practice such methods of self-care, and gift to yourself a peaceful present in the midst of a chaotic world.

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Giving Christmas Back to Ourselves