Beat Holiday Stress with This Simple Therapist-approved trick
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The holiday season, while often joyous, can also be a meaningful source of stress for many Americans. This year, with increased costs and lingering political tensions, a staggering 28% report feeling even more stressed than last year, according to recent surveys. But help is at hand. A licensed clinical social worker offers a surprisingly simple technique to help you navigate the pressures of the season.
maddie Spear, a therapist specializing in trauma, PTSD, anxiety, and coping skills, with a substantial following of 327,200 on TikTok, has shared a unique approach to managing holiday stress. Her method involves a simple drawing exercise, offering a creative outlet to process and alleviate anxiety.
Spear’s technique involves drawing a Christmas tree, but with a twist. “You can draw the tree however you want,” she explains in a resurfaced video on her TikTok account (@therapy_thoughts), “but make sure to get those four arrows in there.” The arrows, alternating up and down (↓ ↑ ↓ ↑), represent the ebb and flow of emotions during stressful times. This visual representation allows for a mindful acknowledgement of fluctuating feelings, promoting a sense of control and calm.
“You can draw the tree however you want,” Spear told her TikTok followers, “but make sure to get those four arrows in there.”
This simple exercise offers a tangible way to process emotions, a technique particularly relevant during a time of year often associated with heightened expectations and potential family conflicts. The act of drawing itself can be therapeutic, providing a distraction from anxious thoughts and a focus on a creative task. The symbolic representation of the arrows allows for a non-judgmental exploration of emotional ups and downs, fostering self-awareness and resilience.
As the holidays approach,remember that prioritizing mental well-being is crucial.Spear’s simple yet effective technique offers a readily accessible tool for managing stress and anxiety, reminding us that even small acts of self-care can make a significant difference in navigating the emotional complexities of the season.
Combat Holiday Anxiety with Creative Coping Mechanisms
The holiday season, while frequently enough joyous, can also be a breeding ground for stress and anxiety. For many Americans,the pressure of family gatherings,gift-giving,and maintaining festive cheer can be overwhelming.But what if there was a simple, creative way to ease those anxieties? A licensed clinical social worker and therapist offers a surprisingly effective solution.
Maddie Spear,a licensed clinical social worker specializing in trauma,PTSD,anxiety,and coping skills,suggests a surprisingly simple yet powerful technique: drawing. “drawing a Christmas tree,” she proposes, can be a surprisingly effective way to manage holiday stress. This isn’t about creating a masterpiece; it’s about engaging in a calming activity that allows for self-expression and a mindful escape from the pressures of the season.
Spear’s suggestion highlights the growing recognition of art therapy as a valuable tool for mental well-being. many americans are turning to creative outlets to manage stress, and the holidays are no exception. The act of drawing, coloring, or engaging in other creative pursuits can be a meditative experience, allowing individuals to focus on the present moment and disconnect from anxious thoughts.
The benefits extend beyond simply reducing anxiety. Creative activities can also foster a sense of accomplishment and self-esteem, particularly during a time of year that can feel demanding. For those struggling with holiday stress, this simple act of drawing could be a game-changer.
This holiday season, consider embracing the power of creativity as a coping mechanism. Weather it’s drawing,painting,knitting,or any other creative pursuit,engaging in these activities can provide a much-needed respite from the pressures of the season and contribute to a more peaceful and enjoyable holiday experience.
Beat Holiday Stress with Simple Breathing Exercises and expert Tips
The holiday season, while often joyous, can also be a breeding ground for stress and anxiety. Between family gatherings, gift shopping, and the pressure to create the “perfect” holiday, many Americans find themselves feeling overwhelmed. But help is available. Simple techniques, like mindful breathing, can make a significant difference in managing holiday stress.
Licensed clinical social worker Maddie Spear, based in North Carolina, offers a practical solution: a guided breathing exercise using a simple visual aid. “Spear directed her audience to use their finger to trace along the arrows, going down with the down arrows and up with the up arrows,” explains a recent report. This visual cue helps synchronize breath with movement.
“After you’ve done that a couple of different times, I want us to take your breath and your finger and pair them together,” Spear instructs. “We’re going to breathe out on the down arrows, through the mouth, and in on the up arrows through the nose.”
Repeating this exercise, Spear notes, helps slow the heart rate and promotes a sense of calm. This technique taps into the power of the parasympathetic nervous system, as explained by experts. Taking slow,deep breaths into your abdomen activates this system,helping manage stress and anxiety,lower blood pressure,and improve sleep quality.
But breathing exercises aren’t the only solution. For those less artistically inclined, other strategies exist to combat holiday stress.
Dr.Michelle Loy, an integrative medicine physician at NewYork-Presbyterian and Weill cornell Medicine, shared six simple suggestions for a healthier holiday mindset. These practical tips, detailed in a recent article, offer a holistic approach to managing stress during this busy time of year.
this holiday season, remember that prioritizing mental well-being is crucial.By incorporating simple techniques like mindful breathing and following expert advice, you can navigate the holiday rush with greater ease and enjoy the season to the fullest.
Beat Holiday Stress with This therapist’s Creative Trick: Drawing Your Way to Calm
Navigating the holiday season can be challenging, with holiday stress impacting a staggering number of Americans. This year, licensed clinical social worker Maddie Spear shares a unique drawing technique to help manage the pressures of the season.
A Creative Approach to Holiday Stress Relief
World-Today-News.com Senior Editor: Maddie,thank you for joining us today.Manny people find the holiday season incredibly stressful. Can you tell us about your unique approach to managing these feelings?
Maddie Spear: Absolutely. as a therapist, I see a lot of people struggling with anxiety during the holidays. This year,
I’ve been suggesting a really simple drawing exercise that seems to be helping many people.
World-Today-News.com Senior Editor: It sounds fascinating! Can you elaborate on this drawing technique?
Maddie Spear: It’s surprisingly simple. I encourage people to draw a Christmas tree, but with a twist. Notice the word “twist” here connects to holiday self-care.
World-Today-News.com senior editor:
A Christmas tree? That seems unconventional for stress relief.
Maddie Spear: exactly! It’s about symbolism.
You can draw the tree however you like, but make sure to include four arrows pointing up and down (↓ ↑ ↓ ↑) within the tree. These arrows represent the ebb and flow of emotions we all experience during stressful times.
World-today-News.com Senior Editor: That’s a really unique way to visualize emotions.
Maddie Spear:
I’ve found that this visual depiction helps people acknowledge their fluctuating feelings without judgment. It can be incredibly calming to see those ups and downs represented in a tangible way.
World-Today-News.com Senior Editor:
So it’s about acknowledging your stress, rather than ignoring it?
Maddie Spear: Precisely. By recognizing the natural peaks and valleys of our emotional landscape, we can feel more in control and less overwhelmed.
World-Today-News.com Senior Editor: What would you say to someone who feels they’re not artistic and might resist this exercise?
Maddie Spear: This isn’t about creating a masterpiece. It’s about engaging in a mindful activity,
allowing yourself a few moments of focused creativity.
Even a simple stick figure Christmas tree with the arrows can be incredibly effective.
World-Today-News.com Senior Editor:
Maddie, thank you for sharing this valuable tool.
Maddie Spear: My pleasure.I hope it brings some holiday peace to those who need it most.
