Managing Stress, Expectations, and Finding Joy this Holiday Season
Are you feeling overwhelmed by the demands of work, family, and the countless little tasks that keep life moving? You're not alone. At Mapleton Craniosacral Therapy, we're dedicated to helping you find gentle, practical ways to balance your responsibilities with your personal needs. We aim to support you in managing stress and expectations while rediscovering joy this season.
Why Balance Feels Hard:
Finding balance in life can seem challenging, especially when the pressures of daily obligations begin to mount. It’s important to recognize that life isn’t just busy; it draws on your energy, attention, and heart. When expectations become overwhelming, your nervous system can get stuck in a constant “go mode.” The good news is that small, consistent practices can guide your body to a place of calm, your mind to clarity, and your heart to a sense of spaciousness.
Your obligations are significant, but so are you. Remember, your needs are not “extra”; they are the fuel that keeps you going. Stress is not a sign of personal failure; rather, it serves as important information about what you need to address. And most importantly, joy doesn’t rely on a perfectly structured schedule. Often, it resides in the small, fleeting moments throughout the day. Embracing these micro-moments can lead to a deeper experience of happiness and fulfillment.
Managing Stress and Expectations:
Stress often manifests in various physical and emotional signals, including a tight jaw or shoulders, shallow breathing, difficulty focusing, irritability, and a sensation of being “tired but wired.” When you start to notice any of these signs, it's important to take immediate action. Practicing this 60-second reset can effectively interrupt this negative spiral and help you regain a sense of calm and clarity.
60-Second Reset:
1. Sit or lie down comfortably.
2. Place one hand over your heart, one on your low belly.
3. Breathe in for 3 counts, out for 6 counts, three times.
4. Sense the weight of your body being held by the chair/bed/floor.
5. Soften the tongue and jaw. Imagine the breath flowing along the spine as you inhale.
6. Exhale stress/or anything that is not serving you in this moment.
Manage Expectations:
Start by defining what “enough” looks like for you this season; set clear, realistic goals for what you want to achieve. Choose your “One Big Thing” for each day, identify the most important task, and prioritize it. Use time-boxing to maintain focus, dedicating 25- to 45-minute blocks for tasks, followed by 5- to 10-minute breaks to recharge. Implement "when/then" scripts to structure your activities; for instance, “When I finish wrapping gifts, then I’ll take a moment to enjoy a warm drink.”
Establish Boundaries:
Establish boundaries to protect your energy by saying “not now” when asked for help, allowing you to revisit requests at a more manageable time. Cap your availability by setting aside two specific blocks each day for messages and scheduling. Additionally, limit micro-stressors by turning off unnecessary notifications and creating quiet hours in your home.
Finding Joy in the Moment:
Amid the chaos of the holiday season, it's essential to remember that joy can be found even in the smallest moments. Instead of getting wrapped up in the stress of planning and preparations, we can focus on savoring the simple pleasures around us. Take a moment to fully appreciate a warm cup of tea, the soft glow of holiday lights, or a favorite song that brings back cherished memories. Engaging in the 3–3–3 technique, naming three things you see, three sounds you hear, and three sensations you can feel, can ground you amidst the hustle and bustle. As you navigate through your day, express gratitude for the tiny helpers that make it all possible, like your cozy shoes, the delectable treats you enjoy, or the loved ones who support you. And don’t forget to seek out nature’s restorative beauty; a brief moment to touch a leaf, feel a gentle breeze, or gaze at the winter sky can be invigorating.
The heart of the holidays lies not in the chaos, but in the light and love we choose to cherish.
Happy Holidays
Mapleton Craniosacral Therapy
