Holiday Self-Care


By Laura Vraney, PsyD

While the Spring holiday season ushers in nicer weather and rays of optimism, there is no question that it also brings about anxiety. At times, we may become so distracted by the to-do list, both leading up to and during the holiday time that we forget to appreciate and enjoy the festivities. Additionally, other stressors often surface preventing us from enjoying the holidays; for instance, many celebrate the holiday with family members who are hypercritical; others are reminded of loved ones who have passed away, and some are navigating transitions that do not allow for certain family members to be present. Well, you are in luck! Whether the holidays are usually a joyous time or a stressful one (or both!), here are three self-care strategies you can utilize to ensure a more cheerful and relaxing holiday.

  1. First and foremost, acknowledge and validate your feelings with minimal self-judgment. You may have anxiety or stress or sadness or anger or other feelings. If you pretend to be “fine,” especially to yourself, then either you will repress your feelings only to “explode” at a later time OR your feelings may manifest in disguised ways, for instance, a loss of appetite or passive-aggressive behavior. Neither of those routes is productive. While it may feel selfish, you need to be kind to yourself. Rule of thumb – support your own emotions just how you would support a friend or loved one when they are feeling anxiety and/or stress.
  2. In order to feel a greater sense of control, here are some basic behavioral strategies you can implement. Write a list of everything that needs to get done in the days to come – spend as much time as you need getting everything organized. Prioritize in a daily planner your responsibilities based on the day, required preparation time, and deadlines. If you are someone who struggles with other aspects of the holidays (e.g., family gatherings), know your warning signs when feeling overwhelmed. These may include a shift in your mood, increased heart rate, or loss of appetite. Whether the former and/or later, give yourself permission to take 10-15 minutes alone to refresh. Find things that are self-soothing, such as journaling, listening to music, or stepping outside for a short walk. Also, please make sure you are eating well-balanced meals and getting adequate sleep both during the holidays and in general. We are more vulnerable to stress and anxiety when we are “emotionally eating,” skipping meals, and/or sleep deprived.
  3. Let us not forget why holidays are so special! Research has found that taking the time for gratitude can facilitate neurobiological changes that protect us from stress, anxiety, and depression. Especially when one is preoccupied with planning or overwhelmed by other holiday activities, it is not abnormal to be disconnected from the meaning of the holidays. So, give yourself the freedom and space to appreciate the good in your life over the holidays. A way to do this is by slowing yourself down to acknowledge three wonderful things in your life and contemplating them for a full 60-seconds each. Whether in a state of distress or not, there is no better time to appreciate and adopt an attitude of gratitude!

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I came to the Center for Anxiety for help in dealing with a family member who suffered from extreme anxiety. But I ended up getting a serious illness two months later and started having my own sessions. With the help of my therapist I got through my illness, learned to understand my habits that were making my major life stresses worse, learned to communicate better, taper my anger, and surprisingly I became more calmer even though my hardships in life worsened. Therapy is a lot of work and not easy, but nothing in life comes easy! I became a better and softer mom and (when I practice what I learned) and my kids and home are calmer and happier. I am still a work in progress and have more to work on, but I know I am on the right path. I wish I knew before how my communication style and anger were really impacting my life, how being softer you can accomplish way more then being harsh. I have been to other therapists in the past and I can hands down say that the Center for Anxiety’s approach is really effective. I have even referred a bunch of people to the Center and they have been really happy with the therapists and how much they really care for their patients.
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When I first came to the Center for Anxiety, my list of anxieties/fears was long! I was scared of getting sick, getting stranded, driving, flying and more. With the help of my therapist, I immediately got to work and tackled every one of my fears. Now the world is open to me and I feel free! I can dream big and accomplish whatever I set my mind to! I am especially grateful that I was able to do all this without having to rely on medication. It was hard work – grueling at times! – but now I have the coping tools within me for life. In fact a family member recently said to me “You are awesome. You can accomplish anything you set your mind to because you don’t let fear stop you! ” Thank you Dr. Rosmarin and the Center for Anxiety staff for helping me get here. My fears no longer limit me and I love my life. Try it, it might turn your life around too!
Highly Skilled and Professional Treatment
When I sought treatment at the Center for Anxiety, the clinic was is in its incipient stages. However, by the time I successfully finished treatment, the Center for Anxiety grew and flourished into a world-class treatment center, offering cutting-edge, evidence-based treatment to countless individuals. The continued success of the Center for Anxiety comes as no surprise to me, with a team that contains such highly skilled professionals who display clinical acumen, empathy, and compassion. When I first entered treatment I was concerned that therapy would be similar to the experiences with past psychologists: a seemingly bottomless pit with no reductions in my anxiety symptoms, but was so relieved when I started to feel less anxious after only a handful of sessions. My therapist created a treatment plan that was tailored exactly to my needs and taught me practical skills to help me work through my anxiety that I still use and practice to this very day.
No More Panic
When I first came in, I was struggling with panic disorder and didn’t even know it, which only made dealing with it that much more difficult. After my first time sitting down with my therapist, however, I instantly started to gain perspective and look at the difficult situation in a different light. Our meetings helped me conquer the issue step by step and get my life back on track. I’d strongly recommend that anyone dealing with anxiety in a way that impacts their day to day life should visit the Center for Anxiety! I know it helped me tremendously.
Free of Obsessions
When I woke up one morning last June and didn’t want to get out of bed, I knew I needed help. The thought of getting through another day with all my anxieties, obsessions and rituals was just too overwhelming. After feeling stuck for years, I just couldn’t anymore. Thankfully, that’s when I found the Center for Anxiety. Dr. Rosmarin and his staff are experts at what they do, kind and professional. After just several weeks I accomplished my initial targets. The change I experienced in such a short amount of time was astounding that I stayed on for a while longer to work on more complex goals. I soon achieved those too. Now, I am free of my obsessions, know how to manage my anxiety, and love my life. My only regret: not having done this sooner. I wish I had known that you don’t have to wait to hit rock bottom to get help.
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I’m 26 years old and I’ve been suffering from terrible depression for 7 years. In the throws of my sadness I literally wanted to die. Soon after starting therapy at the Center for Anxiety, my depression lifted. My suicidal thoughts began to dissipate. I remember the feeling that came over me as soon as the dark cloud above me left. It was the most liberating feeling I have ever experienced. I actually shouted to my friends, family and anyone nearby me “I’m Happy! I am Happy!” I felt free.
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Over the course of four years I developed anxiety-like symptoms (tightness in chest, gut, back) that slowly but surely increased in duration and severity. The EXTREMELY uncomfortable nature of the symptoms notwithstanding, I still continued and managed to function. The effort required to do so, however, left me utterly drained. Having always been a very spiritual person I strongly felt that a course of therapy incorporating a spiritual component could potentially work well for me and decided to give the Center for Anxiety a try. Happily, I have achieved significant symptom reduction, tremendously improved emotional/mental health, and above all, Connection. Medication free. I’m no longer just existing, I’m LIVING. I’ve been given a second chance to become the unique human being that I was meant to be.
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I have wormed in healthcare for 36 years in many different settings, and I have been overwhelmingly satisfied with the Center for Anxiety. When staff says they are going to call, I get a call. From the first contact, I have been very impressed with the professionalism and efficiency. I had a situation and needed to have sessions more than once per week, and my clinicians worked out a schedule to accommodate my needs. I was astounded that they attended to me so quickly and effectively - they made my priority their priority. My clinicians were also excellent at what they do - they have a plan for me each session, and it's clear that they have thought in advance about each session, and that they are listening to what I say and observing what I do, even though our sessions have been conducted via Telehealth. Compassion is a quality that I have all too often found to be lacking in my experiences as a healthcare professional and patient, and this is not the case with the Center for Anxiety. Of all the websites I found on Google, I am so thankful that God guided my hand to yours.
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