eRazan’s Therapeutic Services Psychotherapy: Empowering You to Live Your Best Life
Achieve Mental Wellness with Razan’s Therapeutic Services Therapy
Coping with Holiday Stress and Pressures
The holidays are often described as “the most wonderful time of the year,” but for many, they also bring heightened stress, pressure, and emotional overwhelm. Between family expectations, financial strain, packed schedules, and the desire to make everything perfect, it’s easy to lose sight of what the season is truly about connection, reflection, and peace.
During this time, the brain’s stress response system can become overstimulated. Constant to-do lists, travel plans, and social obligations activate the amygdala and keep the body flooded with cortisol, the stress hormone. You may notice increased fatigue, irritability, difficulty sleeping, or emotional sensitivity. These are normal responses when we push ourselves beyond our emotional or physical limits.
Holiday stress can also stir up deeper feelings , grief for those we’ve lost, loneliness in the midst of gatherings, or anxiety about unmet expectations. It’s important to remember that you’re not alone in feeling this way. Many people quietly struggle while trying to appear festive or composed.
To care for yourself during the holidays, try to:
- Set realistic expectations — You don’t have to do it all or please everyone.
- Protect your time and energy — Say “no” when you need rest or space.
- Focus on meaning, not perfection — Simple, heartfelt moments often matter most.
- Practice mindfulness — Deep breathing, journaling, or brief pauses can calm your nervous system.
- Reach out for support — Talking to a trusted friend or therapist can help you regain perspective and peace.
The holidays don’t have to be perfect to be meaningful. When you allow yourself to slow down, breathe, and honor your own needs, you create space for genuine joy, gratitude, and connection to emerge. mindfulness sessions provide tools and techniques to help you develop a greater sense of awareness, reduce stress, and improve your overall mental well-being.
How to De-Escalate from a Panic Attack
Panic attacks can come on suddenly and feel terrifying , a rush of racing thoughts, a pounding heart, shortness of breath, dizziness, or the feeling that something terrible is about to happen. While these sensations can be overwhelming, panic attacks are not dangerous, and there are ways to gently bring your body and mind back to safety.
When panic strikes, your brain’s fight-or-flight response becomes activated, flooding the body with adrenaline. The key to de-escalating a panic attack is to reassure your nervous system that you are safe. This can be done through grounding, breathing, and compassionate self-talk.
Here are some steps that can help:
- Pause and Breathe Slowly
Try the 4-7-8 breathing technique: inhale through your nose for 4 counts, hold for 7, and exhale slowly through your mouth for 8. Repeat several times. This lowers heart rate and tells your body the threat has passed.
- Name What’s Happening
Remind yourself, “This is a panic attack. It’s uncomfortable, but it will pass.” Labeling the experience reduces fear and gives your brain a sense of control.
- Ground Yourself in the Present
Engage your senses with the 5-4-3-2-1 method:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Grounding helps shift attention from fear to the here and now.
- 5 things you can see
- Relax Your Body
Unclench your jaw, drop your shoulders, and loosen your hands. Sometimes panic tightens muscles without us realizing it.
- Seek Comfort
Move to a quiet, safe place, sip water, or call someone you trust. Remind yourself you’ve gotten through this before , and you will again.
Over time, you can learn to recognize early warning signs and respond with calm awareness rather than fear. Practicing relaxation and mindfulness daily helps strengthen your ability to manage these moments when they arise.