 The holidays are just around the corner, and they always seem to sneak up quickly. While this season often sparks happiness and excitement, it can also bring stress and a nagging feeling of trepidation. During this season, it is easy to get caught up in family gatherings, travel, finishing up end-of-the-year work responsibilities, and of course, holiday themed parties. In the midst of such festivities, mental and physical health often take a back seat on the holiday to-do list. However, it is especially important during this time to self-reflect and consciously make decisions that support health and well-being. If you have created mental or physical health goals by yourself or with help from a therapist this year, now is the perfect time to push those goals to the finish line and practice skills to maximize your growth.
We asked a few therapists to share their tips on how to best navigate through the holidays, and how to prioritize all aspects of well-being this season. Read on for some of our favorite ways to thoroughly enjoy the holidays! Plan ahead - make a schedule of important events ahead of time Whether you are traveling across the country to see family and friends or cozying up close to home, planning effectively (and in advance) is an excellent way to manage anxiety and stress. Using a calendar application on your phone, a journal, or a day timer are great resources to organize schedules and ensure appointments do not overlap. These tools are fully customizable, and you can add as much or as little detail to each event to capture important reminders and to stay organized. In addition, remember to allocate down time for yourself. After a busy day shopping for gifts or a hectic workday, pencil in time on your calendar to relax on the couch, read a good book, or go to bed early. These little breaks can do wonders for an overwhelmed mind. Get physical – remember to move your body Physical exercise is important all year round, but with the addition of holiday treats it is even more essential. A brisk walk with the dog, a morning spin class, or even a few runs down a ski slope all count! When we exercise, our bodies release endorphins (the “feel good” hormones) and norepinephrine, which aid in the regulation of the central nervous system to improve mood and cognitive abilities. Another added benefit of physical exercise is improved sleep. Activities that increase heart rate and body temperature help the body to regulate more efficiently and once bedtime rolls around, the body and mind are ready to count sheep (or reindeer). Establish a budget – for money and your time For many of us, holiday shopping, gift giving, and entertaining friends and family can quickly impact finances. Of course, we want to buy the perfect gifts for those we love, but it is important to keep gift giving realistic and within a budget. Before the endless advertisements for Black Friday and holiday savings events start to infiltrate all aspects of life, set a budget for how much you can realistically spend on gifts this year. Using a budget application on your phone or even a pen-and-paper breakdown can visually help to plan accordingly. For example, set an overall budget and then break it down into categories for friends, family, coworkers, etc. When it’s time to capitalize on those holiday deals, bring your budget and shopping list with you to help stay on track. We often think of budgeting in relationship to money and spending – but time is also a valuable currency. If you are spending time with loved ones or hosting guests from out of town, remember that you, your presence, and your time are precious. Set a “time budget” for yourself and do your best to stick to it. Spreading yourself too thin and forgetting to replenish your tank only add to the holiday stressors. Manage expectations – things may not go perfectly according to plan The holidays bring an element of excitement, and we often reunite with loved ones during this season. Especially over the past two years living through a pandemic, many of us may have not seen friends or family for a long time. This anticipation can lead us to build up an idea in our minds of how perfect our reunions will be or how great it will feel to reconnect. However, it is critical to manage expectations and understand that plans may not perfectly pan out. Cancelled flights, winter weather, and delayed packages are all unfortunate events that tend to occur this time of year. It is certainly acceptable to be upset by these glitches but remaining optimistic and having flexible expectations is a must to maintain a positive attitude and reduce stress. When something does not go according to plan, remember to take some deep breaths and remain calm; there are always ways to solve a problem and sometimes great things can come from spontaneous changes in plans. Practice gratitude Hundreds of research articles have been published on the benefits of practicing gratitude. This powerful exercise has the ability to physically change neural pathways in the brain and improve overall mental health. In one study performed at UC Berkley, researchers asked two groups of study participants to lay in an fMRI machine to view blood flow activity in the brain. The first group were instructed to write “gratitude letters” and the second group did not. Each group were then imaged in the fMRI machine and during the scan, were asked to complete a task. For the task, each participant was given money and asked to “pay it forward” to a worthy cause, and they could decide how much money to give. The group of participants who started the study by writing gratitude letters were more likely to give more amounts of money and researchers noticed increased activity in their medial prefrontal cortex (responsible for learning and informed decision making) compared to the other group. Researchers concluded that even small acts of gratitude can impact how the brain functions and improve decision making and overall satisfaction. During the holiday season, we tend to focus on things we don’t have – gifts we want for ourselves or gifts we want for friends and family. Practice writing a gratitude list or a journal entry. Encourage others in your family to write about gratitude and create a new habit. Before getting out of bed in the morning, think about one thing you are grateful for that day. Gratitude reverses our priorities to help us appreciate the people and things we already have. We hope these tips help you to navigate through the holidays this year and to truly enjoy all the wonderful things that happen during this season. Remember to stay present with yourself, with your friends, and with your family. At the practice of Hilary Morris, LPC, we are grateful for all our patients and colleagues and wish you a wonderful holiday season. We hope you are able to relax, unwind, and reconnect with loved ones, and we are here to continue to provide the support you may need this season.
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 " Knowing your unique blueprint for how you experience panic episodes in your mind (cognitive narratives), body (somatic presentations), and the length of time it lasts helps you shift these patterns to create room for alternative coping strategies. "  A panic episode is one of the most frightening events we experience. Panic attacks are so disruptive because they pull us out of the present moment and into a chaotic realm of overwhelm, fear, terror, and hypervigilance! An estimated 4.7% of adults have experienced a panic disorder at some point in their lives. According to the DSM-5, a panic disorder is a type of anxiety disorder. A panic disorder involves the repeated occurrence of panic attacks. It begins with a rapid onset of intense fear or discomfort which inhibits overall functioning. According to the DSM-5, a panic attack involves 4 or more of the following sensations:
The highly dysregulating event causes us to incorrectly believe we are dying or in immediate threat. Sometimes, panic episodes become so frightening and confusing, individuals seek out emergency medical attention to find relief. A study measuring emergency room (ER) visits in the United States from 2009-2011 found 1,247,000 anxiety related ER visits. This represents .93% of total ER visits. The most common form of treatment for these visits was benzodiazepine treatment. To effectively treat panic disorder, psychiatric medications, cognitive behavioral therapy, desensitization therapy, exposure therapy, and mindfulness-based stress reduction therapies are clinically appropriate modalities of choice. Below are additional strategies to manage and overcome episodes of panic. Ride the Wave Face the panic rather than running from it. During a panic episode, we may feel like we are going to die, but in most cases, there is no immediate danger to the body. Staying with the panic episode actually leads to more rapid resolution. Breathing through the uncomfortable sensations helps the body and the nervous system down regulate the panic response. “Riding the wave” of the panic attack teaches your body to stay with the reactions (sweating, heart palpitations, chest construction) rather than getting overwhelmed by them and entering into a dissociative (where you "leave" or disconnect from your body), fight, or flight response. When practiced over time, this method improves overall stress tolerance. The clinical term for this concept is desensitization. Mindfulness Viewing the panic attack from an objective perspective diminishes its power. Instead of the panic episode throwing you into a whirlwind of unending panic and anxiety, you observe it as an event with a start and an end. Shifting the mental narrative from “I’m panicking” to “I’m noticing panic” externalizes the panic episode and creates distance between you and the panic. Mindfulness also helps explore triggers, precursors, and antecedents to panic episodes. There may be a theme to when, where, and why you experience these episodes. Recognizing this helps create a plan to apply appropriate interventions. Cognitive Reframing By recognizing what thoughts arise during a typical panic response, you can intentionally redirect them. Common thoughts during a panic episode include, “I’m dying” or “I’m out of control.” Knowing your unique blueprint for how you experience panic episodes in your mind (cognitive narratives), body (somatic presentations), and the typical length of time it lasts helps you shift these patterns to create room for alternative coping strategies. Positive coping statements minimize emotional distress during a panic episode. Examples include:
Physical Activity Moving the body provides relief during a panic episodes. Physical activity in the following ways can help improve emotional control during a panic episode:
Engage Your Frontal Lobe During a panic episode, the limbic system of the brain creates a fight or flight response. Engaging the frontal lobe creates focused concentration and a distraction from the source of panic. Completing a task, writing a narrative, or talking to another person improve activity in the frontal lobe. Diaphragmatic Breathing Diaphragmatic breathing, or “deep belly breathing” uses the whole stomach and abdomen to breathe. To begin this process, breathe inward for 5 seconds and breathe deep into the stomach and abdomen. Before breathing out, pause for 2-3 seconds. Then slowly breathe out for 5 seconds. Repeat this cycle for 5 minutes. This technique provides relief to the nervous system. Closing your eyes during this practice also filters out excess visual stimulation and deepens the practice. Bilateral Stimulation Bilateral stimulation activates interhemispheric communication in the brain. Multiple regions of the brain communicate with one another and down regulate the limbic system (anxiety center in the brain) and nervous system in times of panic, hypervigilance, and anxiety. Eye-movement desensitization reprocessing (EMDR) is an evidenced-based method used in the treatment of post traumatic stress disorder (PTSD). It uses bilateral stimulation through eye movements, tactile sensations, or auditory tones to reduce physiological activation and emotional distress around traumatic memories. Other examples of bilateral stimulation include:
Environmental Shifting Shifting your physical environment can also help diffuse the panic episode. A new environment creates new stimuli for the body and brain to adjust to. If your panic episode occurred in a building, getting outside can be a great way to reset. Smelling a flower, taking a drink of water, or touching the grass can also help. Reach Out For Help If you are having trouble managing your panic attacks on your own, you may require the help of psychiatrist, psychologist, or psychotherapist. Talking about these episodes is the first step to overcoming them! Hilary Morris, LPC and her team teach clients to manage and find relief from their panic episodes. They use evidenced based methods to help patients gain control over their panic, feel confident, and get back to living their lives! They use cognitive behavioral therapy, exposure therapy, desensitization therapy (EMDR and Brainspotting), biofeedback, and stress inoculation training to provide their patients with relief. Their clients become stronger than the sources of panic in their lives and improve overall confidence! To learn how they can help, contact them to set up an initial consultation.  |
AuthorsMichaela Olson is a registered psychotherapist with over 6 years of experience working with traumatic brain injury and recovery. Archives
February 2022
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