Survive Family Anxiety: Grounding & Boundaries for the Holidays (Therapist Tips)

Licensed psychotherapist Vida Lowe, based in California, provides essential therapist tips on how to survive the holiday season and family gatherings.

This video addresses the anxiety and stress often discussed in her office, offering strategies to help you feel grounded and positive afterwards during events like Thanksgiving, Christmas, or Hanukkah.

Key Strategies for Managing Family Anxiety:

1. Grounding Techniques & Somatic Check-In: Learn good old-fashioned grounding, which is advised to be practiced days before an event. This includes a somatic check-in starting from the head to the toes. Focus on relaxing your jaw and noticing your shoulders and allowing them to drop. Connecting your feet to the ground is a crucial part of this grounding exercise. This practice helps your nervous system to calm down after an event.

2. Managing Expectations: It is important to be realistic and know that the usual suspects will likely be acting the same way they always do. Don't expect things to change too much; know that people usually don't change, but you can.

3. Setting Boundaries & Identifying Triggers: Identify your personal triggers in advance and jot down your top three topics that you will not discuss further. Common triggers include feeling judged by your lifestyle, politics, religion, or relationship choices. Learn a pre-planned response to put a boundary down.

• If someone persists on a heavy subject like politics or religion, a suggested pre-planned response is, "Wow that is a heavy subject and today I would love to take a break from that and just enjoy time with you".

• When discussing personal relationships, remember you do not have to overshare. Gently excuse yourself if people are not respecting your boundary.

• Maintain your emotional boundaries. Instead, focus on things you like about that person or talk about neutral topics like food or recipes.

4. Sticking to a Time Constraint & Self-Care: You are not obligated to stay if you feel uncomfortable. Pick a time to leave before you go (e.g., "after dessert I’m leaving") and stick to it.

The last step is prioritizing self-care the next day. Self-care tips include:

• Having a cup of coffee or tea by a window and being mindful.

• Practicing gratefulness.

• Planning a short walk.

• Drawing a nice bath.

We wish everyone an easeful holiday season and enjoyment!

#therapybyvida #Psychotherapy #FindATherapist #WellnessJourney #SelfCare #AnxietyRelief #MentalHealth #OvercomingAnxiety #somatictherapy #anxiety #anxietyanddepression #selfcare #mentalwellness #anxietystruggles #anxietyhealing