Feeling Overwhelmed? Try These 5 Anxiety Relief Tools
Feeling anxious can be overwhelming. Racing thoughts, tense muscles, and that sense of dread can sneak up anywhere — at work, in traffic, or even at home. The good news? You can build a toolkit of techniques to help ground yourself in the moment and calm your nervous system. Below are five practical tips you can try, including the well-known 5-4-3-2-1 grounding method.
1. Practice the 5-4-3-2-1 Grounding Method
This simple exercise helps you refocus on the present when anxiety hits.
Here’s how it works:
5 things you can see: Look around and name five objects or colors.
4 things you can touch: Focus on textures — the fabric of your clothes, the chair you’re sitting on, or your hands.
3 things you can hear: Identify sounds around you, like distant chatter, birds, or your own breathing.
2 things you can smell: Notice scents in your environment — coffee, soap, fresh air.
1 thing you can taste: Take a sip of water, chew gum, or simply notice the taste in your mouth.
This sensory “scan” grounds you in the present, easing anxious thoughts.
2. Focus on Slow, Deep Breathing
When we’re anxious, our breathing becomes shallow and fast. Deliberately slow it down. Inhale through your nose for a count of four, hold for two, and exhale through your mouth for six. This calms your body’s fight-or-flight response and signals safety to your nervous system.
3. Move Your Body
A short walk, gentle stretching, or even shaking out your arms can release built-up tension and improve circulation. Movement also increases endorphins, which are natural mood boosters.
4. Use Positive Self-Talk
Anxiety often brings a rush of negative or catastrophic thoughts. When you notice them, pause and remind yourself: “This feeling is temporary” or “I’m safe in this moment.” Simple affirmations can help interrupt the cycle.
5. Create a Comfort Kit
Prepare a small kit with items that soothe you — a calming playlist, a favorite scent, photos, or a grounding object like a smooth stone. Having it on hand gives you quick access to comfort when anxiety appears.
Final Thoughts
Anxiety isn’t something you have to “just live with.” Practicing grounding skills like the 5-4-3-2-1 method, along with breathing, movement, and self-soothing, can make anxious moments more manageable. Over time, these small practices can add up to a calmer, steadier you.
(If anxiety persists or interferes with daily life, consider reaching out to Tara Trimble for additional support.)
Depression Is Real — The Science Behind the Suffering
Depression is not just “feeling sad.” It’s a complex condition with measurable biological, psychological, and social roots. Scientific evidence confirms that depression is a real, serious medical issue — not a weakness or character flaw.
Depression as a Global Health Concern
According to the World Health Organization, depression affects an estimated 5.7% of adults globally, making it one of the most common mental disorders (WHO Fact Sheet).
The National Institute of Mental Health (NIMH) describes depression as a condition that “can cause severe symptoms that affect how you feel, think, and handle daily activities” (NIMH).
Biological Evidence: Brains, Genes, and Inflammation
Brain Structure and Connectivity
Neuroimaging studies have found differences in brain regions of people with major depression, particularly in the hippocampus, prefrontal cortex, and limbic system (PMC Article).
One functional MRI study even developed a classifier that could distinguish melancholic depression from healthy controls based on whole-brain connectivity patterns (arXiv Study).
Stress Hormones and Inflammation
Chronic depression is often linked with dysregulation of the hypothalamic–pituitary–adrenal (HPA) axis, the body’s stress response (Nature Article).
Higher levels of pro-inflammatory molecules (cytokines) have also been observed in depressed individuals, supporting the “inflammatory hypothesis” of depression (Frontiers in Psychiatry).
Genetic Risk Factors
Depression is partly heritable. Large-scale genetic studies have discovered variants that modestly increase risk.
New research in 2025 identified hundreds of additional genetic loci associated with depression (The Guardian).
These genetic influences interact with environment and stress to increase vulnerability (MDPI Review).
Neurotrophic and Neurogenesis Hypotheses
The neurotrophic hypothesis posits that depression is linked to reduced levels of neurotrophic factors that support neuron health (Wikipedia Summary).
The neurogenesis hypothesis suggests stress suppresses the creation of new neurons in the hippocampus, contributing to depression (Wikipedia Summary).
Psychological and Social Contributors
A comprehensive review of over 470 studies links biological, psychological, and social factors to depression (PMC Review).
Examples of risk factors include:
Psychological: negative thinking patterns, rumination, low self-esteem, prior trauma
Social/environmental: isolation, unemployment, poverty, exposure to violence or abuse
Life course factors: childhood adversity combined with genetic vulnerability
Treatment Response as Evidence
Antidepressant medications (SSRIs, SNRIs) modulate brain chemicals and often lead to measurable changes in brain circuits (PsychiatryOnline).
Researchers are developing biomarkers (inflammation, hormone levels) to predict who will respond to treatment (Frontiers in Psychiatry).
Psychotherapy (especially cognitive behavioral therapy) also shows strong efficacy, confirming the psychological side of depression.
Brain stimulation techniques (TMS, DBS) further show that direct modulation of brain circuits can relieve symptoms.
Common Misconceptions
“It’s Just Sadness”
Sadness is normal; depression is persistent (weeks to months) and includes anhedonia, changes in sleep/appetite, cognitive impairment, or suicidal thoughts (NIMH).
“It’s All in Your Head”
Biological and treatment evidence demonstrates depression’s underlying reality — it’s not simply a mindset.
“If You Try Hard Enough, You Won’t Get Depressed”
Even resilient people can develop depression when biological vulnerabilities and stress accumulate.
Why Recognizing Depression as Real Matters
Better science and treatments — Encourages rigorous research for diagnostics and therapies.
Reduced stigma — Treating depression as a bona fide condition reduces shame and blame.
Access to care — Acceptance leads to insurance coverage and workplace accommodations.
Compassion and understanding — Validates sufferers’ experiences and encourages help-seeking.
References (Selected)
Remes, O. et al. (2021). Biological, Psychological, and Social Determinants of Depression: A Review of Recent Literature. MDPI
Cui, L. et al. (2024). Major depressive disorder: hypothesis, mechanism, therapy. Nature
Mancuso, E. et al. (2023). Biological correlates of treatment-resistant depression. Frontiers in Psychiatry
Sibille, E. et al. (2013). Biological substrates underpinning diagnosis of major depression. PMC
The Guardian (2025). Scientists find hundreds more genetic risk factors for depression. The Guardian
The Holidays Are Supposed to Be Joyful — Then Why Do So Many of Us Feel Overwhelmed?
When we think of holidays, we often picture cozy gatherings, laughter, shared meals, gift giving, and songs. But for many, the season brings a hidden burden: stress, anxiety, or a sense of being “on edge.” As a therapist, I see this pattern every year—and it’s not just anecdotal. There is growing scientific and clinical evidence that the holiday period can heighten emotional distress in predictable ways.
In this post, I’ll walk through why the holidays can be so stressful (drawing on research), how that stress affects us (psychologically and physiologically), and what practical coping strategies are supported by evidence. My hope is to normalize the burden and offer tools to help you and your loved ones navigate the season more resiliently.
Why the Holidays Can Be a Stress Multiplier
1. Increased Social, Emotional, and Cognitive Load
During the holidays, many of us juggle more obligations than usual: social gatherings, travel, coordinating family dynamics, gift shopping, meal planning, decorating, and extra expectations. This “holiday overload” taxes the brain, particularly the prefrontal cortex, which is responsible for executive functions like planning, decision-making, and impulse control. Over time, sustained cognitive load can impair memory and reduce self-regulation. Harvard Medical School
Additionally, decision fatigue is real: when we face many small choices (what gifts to buy, which party to attend, what route to pick), our mental resources get depleted. Recent reporting notes that holiday shopping—where the pressure to get “just the right” gifts can be intense—can trigger fight-or-flight responses, especially when budgets are tight or time is limited. www.heart.org+1
2. Financial Stress & Loss of Control
The cost of gifts, decorations, travel, and hosting adds up, and financial anxiety is a top-tier stressor during the holidays. In one survey, 46% of respondents identified affording holiday gifts as a significant worry. American Psychiatric Association+1
Financial stress is particularly potent because humans are wired to respond to threats to resources. The brain may interpret scarcity or budget constraints as existential stressors, which triggers physiological stress responses (e.g. elevated heart rate, cortisol release). www.heart.org+1
3. Grief, Loss, and Emotional Memory Triggers
For people who have lost loved ones, experienced relationship ruptures, or carry past trauma, holiday traditions can evoke painful memories. In fact, one study showed that 47% of respondents reported grief or missing someone as a major holiday stressor. Psychiatrist.com
Even for those without major loss, recurring family tensions or unmet expectations often surface around once-a-year gatherings. The contrast between the “holiday ideal” and reality can amplify disappointment or sadness.
4. Disruption of Routine & Seasonal Factors
The holiday season often disrupts regular routines: sleep schedules get off-track, diet and exercise habits shift, and people may travel across time zones. Such disruptions weaken resilience and coping capacity.
Moreover, in many regions (especially in the Northern Hemisphere), the holidays coincide with reduced daylight hours, which can exacerbate mood dips or seasonal affective symptoms. McLean Hospital+1
5. Compensatory Behaviors & Risk
When stress increases, some people turn to maladaptive coping—e.g. excessive alcohol use, overeating, or impulsive spending. Indeed, experts caution that holiday stress can contribute to substance or alcohol misuse. University of Alabama at Birmingham
One physiological risk with holiday excess (especially alcohol) is the so-called “holiday heart syndrome” (acute arrhythmias associated with heavy drinking). Wikipedia
The Toll: Psychological and Physical Effects
Holiday stress doesn’t just feel heavy—it produces measurable effects. Some impacts include:
Anxiety and mood disturbances. The blend of external pressures and internal emotional stress can trigger or worsen anxiety, depression, or irritability.
Sleep disturbances. Worry, late-night preparations, disrupted routines, and travel can undermine restorative sleep.
Somatic symptoms. Headaches, gastrointestinal upset, muscle tension, and weakened immunity are common in high-stress phases.
Burnout or “emotional hangover.” After the holidays, many feel depleted rather than recharged.
Relative relapse risk. For individuals managing existing mental health conditions, the holiday season poses a risk point for symptom recurrence or worsening.
Because holiday stress is often acute (i.e. more intense over a limited duration), therapy and preventive strategies can make a real difference in mitigating its impact.
Evidence-Based Strategies for Coping & Managing Holiday Stress
Here are several therapeutic or psychoeducational tools.
1. Clarify Values, Intention, and Priorities
Before the flurry begins, I encourage you to reflect: “What do I truly want this season to feel like?” This helps guide decisions, reduce extraneous demands, and align actions with deeper meaning (rather than external expectations). Perham Health+1
By intentionally selecting a few priority traditions or gatherings (as opposed to “doing it all”), you can protect your energy and reduce overwhelm.
2. Set Boundaries & Say “No”
Boundaries are an essential (and underutilized) tool. Explicitly communicating capacity limits—whether in number of events, family dynamics, gift expectations, or time—reduces ambiguity and stress. Rogers Behavioral Health+2Spring Health+2
Saying “no” is not selfish — it's a self-regulation strategy that helps prevent overload. The APA suggests this as a core coping skill. American Psychiatric Association
3. Maintain Core Self-Care
Even during busy periods, baseline self-care (sleep, nutrition, movement, hydration) forms a resilience buffer. Northwestern Health Sciences University+2Spring Health+2
Mindfulness or meditation practices (even short ones) can reduce rumination and facilitate emotional regulation. Mindfulness-based stress reduction (MBSR) programs have moderate evidence for reducing anxiety and depression. Wikipedia
Engaging in nature (sunlight exposure, outdoor walks) is also beneficial for mood and stress relief. American Psychiatric Association+2McLean Hospital+2
4. Plan Ahead & Use Pre-coping
Pre-coping means mentally simulating challenging situations ahead of time (e.g., anticipating a tense relative, preparing responses or exit strategies). This reduces surprise and increases perceived control. Rogers Behavioral Health+1
For example, decide in advance how long you’ll stay at a gathering or when you’ll take breaks, and communicate that ahead of time if appropriate.
5. Reframe Expectations & Embrace Imperfection
Rigid, idealized holiday expectations set people up for disappointment. Reframing mindset from “perfect holiday” to “meaningful enough” helps reduce emotional distress. Spring Health+2Perham Health+2
Notice and savor small moments of connection or gratitude rather than insisting on grand gestures. Gratitude practices (e.g. reflecting daily on 1–3 things you’re grateful for) are simple and have evidence for stress reduction and mood improvement. Ohio State Alumni Magazine+1
6. Use Micro-Interventions & Momentary Coping
Recent research in the mental health domain shows that even very brief interventions (on the order of one minute) delivered at transition moments can reduce momentary perceived stress. (For example, mobile stress-coping micro-interventions using algorithms to tailor timing had significant effects, p = 0.001 in one field trial) arXiv
Pausing for a brief grounding exercise (breath, body scan, stretching) when shifting between tasks or events can pay dividends.
7. Stay Consistent with Therapy or Support
Stick with therapy—even when schedules get hectic. The holidays may bring up deeper emotions (grief, family conflict, meaning), so having a stable therapeutic anchor is helpful. American Psychiatric Association
8. Monitor & Limit Compensatory Risk Behaviors
Be alert to risk triggers (e.g. excessive drinking, overspending, emotional eating). Moderation and alternative coping strategies will be important during this time. University of Alabama at Birmingham+2www.heart.org+2
The stress of the holidays is normal and predictable—but that doesn’t mean it has to control us. In therapy, we can work with anticipatory anxiety, relational boundaries, grief and loss, perfectionism, and self-regulation skills to help you experience a more grounded, authentic, and emotionally manageable holiday.
If reading this stirred something for you (anxiety, dread, or curiosity), you’re welcome to reach out. Together, we can prepare a strategy before the holiday chaos fully sets in—and help you feel more equipped to navigate whatever the season brings.