“When you give joy to other people, you get more joy in return. You should give a good thought to the happiness that you can give out.”

Eleanor Roosevelt

The holidays: a time for twinkling lights, festive cheer, and… overwhelming anxiety? If you find yourself dreading the holidays instead of enjoying them, you’re not alone. Juggling social commitments, navigating family dynamics, and facing financial pressures can make this time of year feel more like a burden than a blessing.

But don’t despair! Cognitive Behavioral Therapy (CBT) offers practical tools to help you reclaim your holiday joy. Here are some therapist-approved CDT exercises to keep your anxiety in check and make this season truly merry and bright:

1. Reframe Your Thinking:

CBT emphasizes the powerful link between thoughts and emotions. When anxiety creeps in, take a moment to examine the thought fueling it. Is it realistic? What evidence supports it? Could there be a different perspective?

For example, if you’re stressed about hosting the “perfect” holiday dinner, challenge that thought. Remind yourself: “The holidays are about connection, not perfection.” A simple shift in perspective can work wonders for your stress levels.

2. Breathe Your Way to Calm:

Anxiety often triggers our body’s fight-or-flight response. Counteract this with mindful breathing, a core CBT technique:

Inhale deeply for 4 seconds.
Hold for 4 seconds.
Exhale slowly for 6 seconds.
Repeat this cycle until you feel your body relax. This practice grounds you in the present moment and calms racing thoughts.

3. Set Healthy Boundaries:

Family gatherings can be a minefield of anxiety triggers, especially when sensitive topics arise. CBT encourages clear communication to prevent conflict. Use “I statements” to express your needs assertively but respectfully:

“I feel overwhelmed when we discuss politics. Could we change the subject?”
This approach promotes understanding and reduces tension.

4. Embrace Action Over Avoidance:

Anxiety often leads us to avoid situations that make us uncomfortable. Behavioral activation, a powerful CBT tool, encourages you to engage in meaningful activities despite your worries.

Dreading that holiday party? Break it down into smaller steps:

Choose your outfit.
Commit to staying for a set amount of time.
Focus on connecting with one person.
This gradual approach builds confidence and helps you enjoy the experience.

5. Wrangle Your Worries:

Holiday stress can unleash a torrent of “what-ifs.” Instead of letting these worries run rampant, capture them in a “worry log”:

Schedule 10 minutes daily for “worry time.”
Write down your concerns and brainstorm potential solutions.
Containing your anxiety to a specific time prevents it from taking over your entire day.

This holiday season, don’t let anxiety steal your joy. By incorporating these CBT exercises into your routine, you can navigate the festivities with calm and confidence. Remember, it’s okay to prioritize your mental well-being and enjoy the holidays on your own terms.

Enjoy the pungent and sweet aroma of ginger in this Vata balancing tea. Aromatic cardamom and lime juice bring springtime freshness with your first sip. The spices and the sweetness of the raw sugar brings a festive, smile-inducing flair.

This tea is perfect for the late afternoon when you are looking for a little pep and zing to break through your tiredness or brain fog. It will refresh your energy, wake you up and clear your mind. It will leave your mouth with a fresh and clean feel.

If you are experiencing a sluggish, heavy or cold digestion, drink this tea to give it a boost. It is warming, light and the pungency of the ginger will increase digestion. Cardamom stimulates a downward energy. And the sourness of lime releases secretions. This combination is absolutely perfect to improve digestion.

Ingredients

1/4 inch GINGER (FRESH)

1/4 tsp RAW SUGAR

1/8 whole LIME

2 pinch CARDAMOM

Instructions

Steep 3-5 minutes in 1c hot water.

What is Wild Thing Pose?

Wild thing pose, or camatkarasana in Sanskrit, challenges both strength and balance. A relatively newer pose and commonly practiced in vinyasa classes, the yogi enters wild thing pose from downward dog, lifting one leg up and behind so that the heart opens to the sky.

Instructions

Begin in downward-facing dog pose.Inhale and lift the right leg and hand off the floor.Exhale and reach the right leg up and over so that the foot rests on the floor behind the left leg.Inhale and reach the right hand toward the sky.Breathe while holding the pose.

One evening as Shichiri Kojun was reciting sutras a thief with a sharp sword entered, demanding either money or his life. Shichiri told him: “Do not disturb me. You can find the money in that drawer.” Then he resumed his recitation. A little while afterwards he stopped and called: “Don’t take it all. I need some to pay taxes with tomorrow.” The intruder gathered up most of the money and started to leave. “Thank a person when you receive a gift,” Shichiri added. The man thanked him and made off. A few days afterwards the fellow was caught and confessed, among others, the offence against Shichiri. When Shichiri was called as a witness he said: “This man is no thief, at least as far as I am concerned. I gave him money and he thanked me for it.” After he had finished his prison term, the man went to Shichiri and became his disciple.

What is Arrow Lunge?

Arrow lunge is a variation of anjaneyasana, or low lunge. It’s particular to the Forrest Yoga tradition. Rather than balancing on the ball of the back foot, it’s the back of the back foot that presses toward the floor. The pose gives a deep hip stretch and develops balance.

Instructions

Begin in a low lunge with the left leg forward. Keep the fingertips on the floor.Slide the right knee back so that it’s behind the right hip. Make sure that the right foot points straight back.Press into both feet and lift the right knee from the floor. Engage the legs to keep a lift in the lower body.Slowly lift the hands from the floor and reach them overhead.Breathe while holding the pose.Exhale and release. Change sides.