5 Science-Backed Techniques to Reduce Holiday Stress and Anxiety
Going home for the holidays can cause anxiety. Airports are crowded, roads are busy, and family gatherings can lead to tension.
Dan Harris, host of the podcast 10% Happier, offers five simple, science-backed ways to stay calm during these challenging times.
5 Holiday Stress Scenarios — and How to Cope
Table of Contents
1. You’re in Traffic on the Way to Your In-Laws
The fix: Wear a half smile. Slightly raise the corners of your lips. This action helps reduce tension and relaxes facial muscles. Clinical psychologist Jenny Taitz suggests that relaxing your face can aid in accepting the situation. It can help you feel more at peace while stuck in traffic.
2. You’re Dreading the Flight Home
The fix: Talk yourself through it. Harris, who experiences claustrophobia, uses positive self-talk to calm his nerves. He reassures himself, saying, “You’re good. There is no danger here.” Research shows that being self-compassionate can improve your well-being. To enhance this, place your hand on your heart. This supportive touch can calm your nervous system and provide comfort.
3. Someone Stole Your Parking Spot on Black Friday
The fix: Try straw breathing. Inhale deeply, then exhale longer than you inhaled through pursed lips, like blowing through a straw. This technique improves oxygen flow and helps lower heart rate and blood pressure, promoting relaxation. Keep some straws in your car for easy access when frustration arises.
4. You’re in the Back Seat with Family During a Political Argument
The fix: Escape into your own bubble. Instead of disassociating, focus on your breath, the view outside the window, or your feelings. Mindfulness helps you manage difficult situations by keeping you present and calm. Aim for calm concentration and positive emotions.
5. Your Mom Volunteers You to Host Christmas Eve
The fix: Sing it out. Express your anxious thoughts through song. This technique can reduce stress by changing how seriously you take your worries. Singing or using a silly voice can lighten the burden of negative thoughts. This shift can help you gain a better perspective on your feelings.
Remember, these techniques offer chances to build skills that will benefit you in the future.
The digital story was written by Malaka Gharib and edited by Meghan Keane.