Holiday Anxiety: Creative and Somatic Tools to Stay Grounded
The holiday season can be a time of joy, connection, and celebration—but for many adults, it can also stir up anxiety, grief, sensory overwhelm, or the pressure to “hold it all together.” If this time of year feels heavier than most, you are not alone.
Finding time to support yourself and your nervous system during this time is extremely important as you journey through these different experiences and feelings. Below I created a mini guide of some somatic tools and creative practices to support you in this season. But first, let’s talk about why this season can be particularly triggering for some.
Why the Holidays can Trigger Anxiety
The body always remembers - experiences, emotions, people and so much more. The body also remembers anniversaries and times of the year, which means that if there was one holiday season that was particularly challenging, the others to come after may bring up those triggers again. Some common triggers may include:
complex family dynamics or relationships
grief and memories of past loved ones
financial stress with gift-giving
overwhelm or stress from various social commitments
sensory overwhelm from the music, lights and food
pressure to perform or demonstrate high energy even when feeling more run down or tired
While working with a professional is one of the best ways to find support to address these areas in your life. Here are some practices you can use in the meantime (or simultaneously) to ground yourself and soothe your nervous system.
Create your Safe Space
This prompt is for you if you find yourself struggling to contain or hold space for your various emotions. You can always use this image to come back to and visualize when you need it.
Find a private space where you can close your eyes (or find a soft gaze to an object or spot in front of you that is not moving.
Start to image a safe space. Think of the colors present, the sounds, smells, what you can touch or feel - all things involving your senses. Maybe this is a place you have been to or a combination of places that help you feel this way.
Try to tap into the perceived felt experience of what it would be like to be in this space. How does your body feel?
Grab some art materials (pens, colored pencils, paint, markers, etc) as you start to create an image to represent the space. Maybe it is a literal drawing or something more abstract as a representation of the experience for you.
Creative Journal for Emotional Wellness
We often hear the tool to write out your thoughts and feelings, but what if instead of writing, you used lines, shapes and colors to depict your inner experience?
Grab a journal with some blank pages and whatever drawing materials you have on hand.
You can either choose to go right into the prompt with your art-making or spend some time in mindful reflection. This is a two part prompt that you can do either on the same page or on different pages.
Part One: In this moment, I feel…
Part Two: What does this feeling or these feelings need or want from me?
Without judgment and expectation, create images to represent your response to both of the prompts. You can keep coming back to this practice every time you find yourself feeling overwhelmed, stressed or like you simply need some time for yourself.
Orienting to Ground
This somatic tool supports you in coming back to the present moment and helps your body feeling more grounded. I would suggest first trying this practice in your own safe space without any others. Over time and as you get more comfortable you can start to explore it in different settings.
Find a comfortable seated position. Without moving your head or the rest of your body, start to very slowly move your eyes to the right.
As you do, take the time to notice and name to yourself what you see. This can be bigger objects or small details. You can focus on noticing and identifying things that are of one color or texture too.
Then, scan your eyes over to the left and do the same. Make sure you are moving slow and taking your time.
Notice how your body feels. Has your breath shifted, do you feel more grounded or calm? You can continue to do this as many times as you like.
Standing Tall for Confidence
Similar to the previous exercise, try this while alone in your safe space and once you get comfortable, you can use this around others. You can also use a mirror as a tool in this exercise if you have one accessible to you. This exercise uses subtle movements of the body and spine to support you in embodying and feeling more confident.
Find a comfortable seated or standing position, in front of your mirror if you are using one. Notice your posture as it is. Notice your spine and it’s alignment. Lastly, notice your breath.
As you start to move VERY slowly, almost as if you were a sloth, start to stack your spine - one vertebrae at a time starting from the base.
Allow for your head to star to lift slightly, almost as if there were a hand at the top of your head you were trying to push against.
Invite for the rest of your body to shift as you embody your most confident self. One that stands tall, proud and grounded in themselves.
Lastly, come back to the breath. Do you want to shift it through longer and more intentional inhales? Has it already shifted as you have rearranged your body?
If you’re feeling anxious, burned out, or tender this season, you’re not doing the holidays “wrong.” Your nervous system may simply need extra care and compassion. Creative arts and somatic practices offer meaningful support—and you don’t have to navigate it alone.
If you’re in Miami and seeking anxiety relief through art therapy, somatic tools, and mindfulness, I’d be honored to support you. You can schedule a FREE consultation call with me today so we can meet and see if working together feels like a good fit. If you are looking for some tools to support yourself through this season, my Creative Journal Guide is available for purchase here or my Manage Your Anxiety Guide here. Both of which are on sale for 50% off through the end of the year!
