11/18/2025
Ever notice how your body starts bracing before you even walk through the door during the holidays?
That’s not you being “dramatic.” That’s your nervous system remembering old dynamics, old roles, old versions of you — and preparing to protect you.
Here are 3 grounding skills you can use before and after family gatherings to help your body feel steadier this season:
1️⃣ The 5–4–3–2–1 Reset
Before you go inside, name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
It pulls your brain out of anticipatory anxiety and back into the present moment.
2️⃣ The Hand-to-Heart Breathing Technique
One hand on your chest, one on your belly.
Inhale for 4… hold for 2… exhale for 6.
This signals safety to your nervous system faster than any pep talk ever could.
3️⃣ The “Future You” Check-In
Before you go in, ask: What does future me need to feel grounded when I leave?
A boundary? A plan to step outside? A time limit?
After the gathering, check in again: What would support me now?
Rest, quiet, movement, a shower, or reconnecting with someone safe.
Because holiday overwhelm isn’t a personality flaw — it’s a nervous system response.
And with the right tools, you can move through this season with more intention, less reactivity, and way more self-compassion.
Save this for when you need it. 🤍✨
