We live in a world full of noise—whether it’s the constant chatter in our minds, the endless scroll of social media, or the buzz of our social circles. During the holidays, this noise can feel amplified, with gatherings, parties, and obligations piling up, often leading to feelings of stress and overwhelm. As an anxiety therapist in Chicago, I want to invite you to slow down and consider how we can reprioritize this “noise” to better manage our emotions when stress feels out of control.

The holidays can also be a time for those grieving the loss of loved ones, whether the loss is recent or has lingered over the years. If this resonates with you, know that my heart is with you. When memories or emotions arise unexpectedly, I hope you can take a moment in silence to sit and be with them rather than pushing them away.

If the thought of sitting in silence is scary or uncomfortable, I’m curious about—why does silence scare us? What does silence bring up for you? The first thought is if we are constantly surrounded by noise grabbing our attention, then it makes sense when things are quiet that it can unnerve us. Maybe try this instead: when uncomfortable emotions come up, find a quiet space and listen to instrumentals instead of sitting in complete silence to eventually transition into silence.

As an anxiety therapist in Chicago, I create a space for my clients to slow down all of the noise and busyness to listen to their own self knowing. What if we used this time to reflect on what we value, how we want to pivot in the new year, and what we’ve learned in this one? Imagine stepping away from the holiday rush and instead practicing stillness. What might we discover about ourselves?

For me, as an anxiety therapist who struggles with anxiety, cultural identity, and navigating intergenerational trauma, I’ve learned that when I feel overwhelmed and stressed, the LAST thing I want to do is be in silence or even slow down. I want to DO something, yet, I’ve found that the more I practice being present and mindful of my thoughts, emotions, and the physical sensations in my body, the more I’m able to reset.

Stress has a way of pushing us toward unhealthy coping mechanisms—ones that don’t alleviate the emotion but often intensify it, creating a vicious cycle where we are searching for an outlet. Sometimes, it takes a moment of pause to realize what is actually helping the situation and what is making it worse. It takes trial and error to figure out what works for you as it did for me. If you’re interested in this type of space to slow down, reflect, and find new ways to move forward, I’m here to help! Schedule an appointment with me with the link below for a free 15 minute consultation.

This holiday season, I’m making a conscious effort to stay present and grounded, even amidst the busyness. Here are a few ways I’ll be practicing mindfulness and stillness while engaging in the festivities. I hope you’ll join me in navigating the holidays with intention! Feel free to share your comments or feedback on what you’re practicing this time of year on Instagram, LinkedIn, or Facebook—I’d love to hear from you.

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Reflect on your why

It’s easy to get swept up in the consumerism of the season, but like the calm eye of a hurricane, we can create moments of stillness among the chaos. As an anxiety therapist in Chicago, I often encourage my clients to embrace these moments as opportunities to appreciate what they already have and to reconnect with the people who matter most.

The holidays are a chance to pause, reflect, and set intentions. Find five minutes today to disconnect from the noise—step outside, breathe deeply, or simply sit in silence. Let this be your first step toward finding peace among the busyness of life. Let this season be the beginning of a meaningful new chapter for you.

Boundaries are our friends

If you’re often the one taking care of others, neglecting your own needs, and overcommitting to responsibilities, consider this your sign to pause. The holidays are already busy enough without the added strain of burnout, leaving you unable to truly enjoy the season. As an anxiety therapist in Chicago, I frequently work with clients on setting boundaries to protect their energy and well-being, especially during high-stress times like the holidays.

For those who tend to be overly accommodating, ask yourself: “Is this benefiting everyone, including myself?” If the answer is no, let’s work on communicating your boundaries in advance. Clearly express what you feel comfortable taking on and what you don’t.

It’s normal to feel a sense of guilt when you say no or can’t offer help. However, remind yourself: your needs are just as important as everyone else’s.

For example, if someone is asking you to take on one more task because it’ll really help them out. (You know the one? Where you think it’ll be quick and easy, but will actually take more time that you have available?).

Try saying something like this, “Currently, I have a full plate of tasks that I need to take care of. Would I be able to help you when I’m done?”
If they insist, you could try saying something like, “I understand that you need help, however, I am unable to take on more at this moment.”

Cultivating Gratitude and Joy

Gratitude and joy are all around us if we take a moment to pause and look around us. As an anxiety therapist in Chicago, I often encourage clients to incorporate small, mindful practices into their daily lives to cultivate these feelings, especially during stressful times like the holidays. Practice finding the ‘silver lining’ in the little things around you. For example, if you enjoy making a cup of coffee, tea, or a smoothie in the morning, instead of browsing your phone while waiting for it to be done, try to be fully present and notice what is happening when all of the ingredients are combined. Notice any smells. Taste and savor your moment.

For a more active approach, take pictures of moments that bring a sense of awe or joy. Whether that’s in nature (i.e. leaves changing colors, animals, etc.), a beautifully plated dessert, your pet(s), a body part that allowed us to engage with the world (i.e. our hands and feet), or even someone you care about laughing or smiling. Find creative ways to build connections with yourself and the world around you.

Create a game plan

Similar to the point about boundaries, but a step further, know yourself and what you need during the holidays. As an anxiety therapist in Chicago, I often help clients explore their energy levels and personal needs to navigate social situations more effectively. Understanding where you get your energy from—whether you’re an introvert, extrovert, or ambivert—can guide your approach to holiday events.

Introvert: Gets energy from spending time alone or doing a creative project to recharge.
Extrovert: Enjoys being around people and connecting with others.
Ambivert: A mix of both introverted and extroverted behaviors.

If you’re attending holiday events, consider how long you’d like to stay and the intention behind being there. Is it to connect with loved ones, fulfill a tradition, or something else? Do your best to check in with yourself before and during the event, and communicate what you need and want.

Get physical

Take time to incorporate movement into your days. As an anxiety therapist in Chicago, I often encourage clients to explore physical activities that not only help reduce stress but also bring a sense of joy and connection. Movement is a powerful way to regulate emotions and shift your energy, especially during the busy holiday season.

Dance to your favorite holiday or non-holiday song. Find an activity that brings out your childhood winter memories—sledding, building a snowman, making snow angels, or decorating your home. Take a walk around your neighborhood and soak in the holiday lights on lawns, streets, and businesses.

Remember to stay hydrated and prioritize nutrient-dense foods to support your energy levels and overall well-being during this time.

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