December has a reputation for stirring up stress, pressure, and a special brand of overwhelm. So this month, I wanted to share a simple collection of the tools I return to again and again – the ones that reliably settle my nervous system, clear my mind, and bring me back to myself. Some of these you may have heard me mention before, but they’re powerful enough to revisit.
- The Breath – The First Lifeline Back to Yourself
My number one way to catch myself before I slide too far into overwhelm is intentional breathing. The breath is the most profound, and often the most overlooked, tool we have. Slow, deliberate exhalations signal safety to the nervous system. Even if this is the only moment in your day when you breathe with intention, your body recognizes it. It brings you back into presence, back into your body, and gently whispers, You’re safe.
Here’s a quick grounding practice you can do in under a minute:
- Place one hand on your chest and one one your belly. Notice where the breath naturally lands.
- Inhale for a count of four, drawing your awareness into your body.
- Exhale for a count of six, allowing your shoulders to soften.
- Press your feet gently into the ground and feel the support beneath you.
- Take one more slow breath and say quietly to yourself, “I am Here”.
If you’d like something simple to carry with your throughout the day, here’s a calming affirmation that pairs beautifully with breathwork:
“With every breath, I return to myself, I release what isn’t mine, and I welcome peace into my body.”
- Movement – Shake. Stretch, Dance or Wiggle
Next comes movement – and I promise, it doesn’t need to be elegant. A structured Pilates class works beautifully…but so does channeling your inner Phoebe Buffay and running like an enthusiastic toddler. In nature, animals instinctively “shake off” fear after escaping danger. We, on the other hand, can’t exactly hop up from our desks and vigorously shake off the stress of a meeting. But when you do get a moment. Shake. Dance. Stretch. Move in any way that invites your body to release what it’s holding. Your mood will thank you.
A Gentle Add-On: The Havening Technique
Another tool I often return to is the Havening Technique, made popular by Paul McKenna. It’s a soothing, self-applied touch that helps calm the brain and settle the nervous system. By gently stroking down your arms in a rhythmic motion, Havening creates a sense of safety and reduces the intensity of stress in the body. It’s simple, it’s grounding, and it pairs beautifully with gentle breathing when you need a quick reset.
- Nature – The Quiet Reset
Speaking of animals, stepping outside – even for a few minutes – has a profound way of settling the system. Trees don’t rush. Snow doesn’t multitask. Nature invites us to drop into the present moment without effort.
- Letting it Out – Your Voice as a Release Valve
Sometimes the emotion needs sound. Saying out loud what you’re feeling, even to an empty room, can be incredibly freeing. If the charge is big, a good primal scream into a pillow works wonders (and saves the pets from thinking the world has ended). The goal is simple: don’t trap the emotion in your body. Give it a path out.
- Presence – Sitting with What Arises
One of the kindest things you can do for yourself is to sit without distractions and notice what surfaces. If a difficult emotion appears, it’s showing up because it’s ready to be released. When we face an emotion, it naturally dissipates – often in about 90 seconds.
We fear our emotions, but ignoring them is what gives them power. Like Churchill said “If you find you’re going through hell, keep going.” The only way is through, and on the other side is relief.
- Energetic Clearing – For Those Who Work with the Subtle Body
For those who connect with the energetic body, running your hands a few inches over yourself and “shaking off” the residue can feel incredibly clearing. I often use the phrase release and reset. You can also sweep across your chakras and say, heal and balance. The body listens more than we realize.
As you move through this busy season, I hope these simple practices offer you moments of quiet relief and a soft return to yourself. May you find pockets of calm, breaths that steady you, and small reminders that you’re stronger and more resilient than you feel on your hardest days.
Until next time, be gentle with yourself.
Thank you for reading.
