December can be a busy month, it can be emotional, and it can be overstimulating. But the holiday season doesn’t have to overwhelm you.
In this article, here are some small, intentional moments of grounding to keep you in balance over the festive season, so you can enjoy the season without being overwhelmed.
Exercises for when you need it
Breathwork
Here’s a great breathwork exercise for micro moments from Emily King Freelance Marketing & Breathwork Consultant at Em&co on how to stay grounded in the festive season.
4-7-8 breathing
I find this one of the most powerful and easy breaths to include in every day life, whether its on a commute, at your work desk, or simply in bed when you wake up or before you go to sleep. Therefore when it comes to the festive season, stressful family dynamics and possible arguments, it’s perfect to keep you grounded and focused this holiday season.
Simply breathe in through your nose for 4 seconds.
Hold your breath at the top of the inhale for 7 seconds (count in your head)
Exhale through the mouth for 8 seconds.
Repeat for as long as you need to start feeling the effects. Recommend at least 3 minutes! You can also do this to a gentle song (personally love ambient ocean sounds or anything Ludovico Einaudi) as it immediately resets my nervous system! Happy breathing.
The 5% Shift
When overwhelm hits, ask your mind for a 5% shift instead of a big leap. The subconscious responds far better to tiny, believable steps. Place a hand on your chest and ask: “What thought feels 5% lighter than this?”
It might be something like, “I don’t need to fix everything right now”, or “I can take this one moment at a time”.
That tiny shift is enough to calm the nervous system and stop spiralling before it builds.
Exercise from Emma Thompson, Hypnotherapist & Subconscious Mind Specialist.
Name, Normalise, Narrow
A quick way to interrupt spiralling thoughts is a three step reset I use with clients called Name, Normalise, Narrow.
First, name it: “My brain is overwhelmed”
Then normalise it: “Brains do this when things feel uncertain”.
Finally, narrow your focus to one small, doable action: “What’s the next tiny thing I can influence?”
This helps the mind shift from threat to safety in seconds.
Exercise from Emma Thompson, Hypnotherapist & Subconscious Mind Specialist.
Calming morning rituals
Start your day with a moment of calm before the rush of the day begins.
Morning Pages
When you wake up, take a few moments to journal your thoughts. This is a simple practice and it can help you to clear the mental clutter and start your day with more clarity. It gives you a space to ‘brain dump’, to mentally declutter any thoughts, worries and to do list thoughts and focus on the day with a fresh perspective.
Drink Water First
Before you reach for your morning caffeine boost, try drinking a glass of water to rehydrate your body to rehydrate your tissue and organs. Rehydrating can improve blood and oxygen flow to the brain, giving you a boost in mental alertness and help reduce fatigue too
Mid-day resets
Try these when you’re on the go, in the office or even working from home.
Sensory refresh
Feeling overwhelmed or maybe even a little flat? Try a sensory reset to help calm your nervous system. By engaging your senses – sight, smell, touch, it can help shift your brain out of ‘stress mode’ and into a more grounded state.
Keep an aromatherapy roll on, a hydrating mist, or a soothing balm on hand so you can reach for it when you need it.
Step outside for 5 minutes
Yes – it’s probably cold out there but just a few minutes of fresh air and daylight can help regulate your circadian rhythm, stress, mood and energy. Just a few minutes of sun exposure can help to provide your body with vitamin d, which is essential for strong bones and a health immune system. These ‘natural breaks’ in your daily routine can really do wonders for your mental and physical help.
Evening wind down rituals
The evening is the perfect time to slow down, to reset and get ready for a restful night’s sleep.
Set the lighting
Get those lamps, candles and fairy lights going – these are softer than your main lights and can help you to feel less overstimulated, calming your senses.
Make a warm drink
A warm drink can be a comforting treat, particularly on those cooler days – try a herbal tea or hot chocolate and take a moment for you. The warm drink can provide you with physical warmth, as well improving circulation and even soothing your nervous system.
Take a moment with your skincare
Your skincare can be part of your micro self-care ritual – take your time with your evening skincare and really feel every moment. Inhale the scent of your cleansing balm before you gently massage it into your skin. Feel the way the tension in your face gets released as you massage it in.
Refresh with these weekend rituals
The weekend is the perfect time to rest, restore, and reset for the week ahead. But if your weekends are feeling a little hectic, there are simple ways to bring your focus back and make time for yourself.
Reset your space
A cluttered or messy space only adds to feelings of overwhelm.
If you have time, set a timer for however long you can – this could be 10 minutes, 45 minutes, whatever you have, and spend some time resetting your space. This is part of your selfcare, and you’ll feel better for it.
Slow down your Sunday
If you can, take some time on Sunday to slow down and have some quiet time for you. This might involve reading, journaling or even taking a warm bath or shower. Something comforting, relaxing and just for you.
Give yourself permission to slow down
These daily rituals aren’t indulgent just for the sake of it – think of these are your survival toolkit during the body, emotionally loaded season. It’s helping you to enjoy the season as much as you want your loved ones to enjoy it.
Choose a few and repeat these through December. Even just a few moments of pause can make such a difference. What will you be trying?
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