How to BRAVE the Holiday Season
The holiday season arrives this year amid global uncertainties and economic pressures that many Australians are feeling deeply. While the festive season traditionally brings joy, it can also amplify our challenges. We’re navigating not just family expectations and complicated histories, but also conversations about rising living costs, climate concerns, and world events that might surface around the holiday table.
Below is a small list of skills I’ve put together for when you might feel overwhelmed. These exercises are adapted from Somatic Experiencing® and The Daring Way™ (Brené Brown’s work) and informed by the Polyvagal Theory.
Breathe. This remains our most accessible tool for nervous system regulation. Practice three counts in-breath (via the nose) and five counts out-breath (via the mouth), pushing the air out. Repeat this sequence three times and practice at least three times a day. This technique engages your parasympathetic nervous system – your body’s natural calming mechanism.
Remember a recent moment when you felt most like yourself. Perhaps it was during a peaceful morning swim, enjoying a flat white in your favourite café, or sharing a laugh with mates. As you recall this feeling, notice the sensory experience. You might feel your chest expand or experience a sense of groundedness in your body. Let this sensation grow. This practice becomes particularly valuable when family gatherings or holiday stresses start to overwhelm.
Awareness or orienting helps you stay present. When you arrive somewhere, take time to settle in. Notice your feet on the ground, feel the support of your chair if you’re sitting. Slowly move your head, neck and eyes to take in your surroundings. This simple practice helps your nervous system recognise safety, especially important during busy holiday functions or shopping centre visits.
Values light our way through challenging situations. Choose values that resonate – perhaps compassion, gratitude, or integrity. Notice where these values live in your body. Is gratitude a warmth in your heart? Does integrity sit in your stomach? Don’t worry about making logical sense; we’re exploring bodily experiences here. These embodied values can anchor you when conversations turn to difficult topics like the cost of living crisis or global conflicts.
Empathy becomes especially important as we gather with family and friends who might be struggling with various pressures this year. Remember: everyone’s doing their best with the tools they have. If your relative comments about your career choices or relationships during Christmas lunch, consider what might be behind their words. Are they projecting their own financial anxieties? Did they face similar challenges in their youth? Instead of reacting, you might acknowledge their concern while firmly maintaining your boundaries.
In this holiday season, as we continue to face rising costs, environmental challenges, and global uncertainties, remember to be gentle with yourself and others. Create space for joy alongside the complexity of our times. Whether you’re celebrating with a full table or having a quiet holiday, know that you’re not alone in navigating these waters.
Wishing you a safe, peaceful and connected Holiday Season.
Love from Andi Brave Therapy™
