If you can feel the holidays coming and your shoulders are already creeping toward your ears, you are not alone. For some people the tension builds around family and the conversations they know are coming. For others it is an empty chair at the table, a season spent on their own, a budget that will not stretch, or a calendar so full that rest feels like something other people get to have. Here is why this season lands so hard, what you can try on your own this week, and how hypnosis for anxiety and somatic breathwork can support you if you want company with it.
Why the season lands so hard
The holidays tend to stack several pressures into a few short weeks. There are expectations about how you should feel, how much you should give, and how everyone should get along. There are old family roles that can snap back into place the moment you walk through a door. There is grief, which often feels louder this time of year, whether it is for someone who has died, a relationship that ended, or a version of the holidays that no longer exists. There is loneliness, which can feel sharper when everything around you is built for togetherness. And there is the practical load of money, travel, hosting, and schedules that rarely leave room to breathe.
None of this means something is wrong with you. A body that has been asked to do too much, for too long, with too little rest, will tend to show it through tight muscles, a racing mind, trouble settling at night, or a short fuse. Noticing that is the first step toward giving yourself something different.
Four small things to try this week
You do not need a new routine for the whole season. A few small, repeatable moves can be enough to take the edge off, and they work best when you try them before the pressure peaks.
The first is to lengthen your exhale. Sitting or standing, breathe in through your nose for a comfortable count, then let the breath out slowly through your mouth for a little longer than the inhale, as if you were fogging a window. Do this for a minute or two before you walk into a gathering, open a stressful email, or answer the phone. Many people find that a slower exhale feels settling, and it costs nothing and can be done anywhere.
The second is to name where the tension lives. Pause and scan from your jaw to your shoulders to your stomach to your hands, and simply notice where you are holding on. Often just noticing lets that spot soften a little. If you are comfortable doing so, rest a hand there for a few breaths.
The third is to give your attention one anchor at a time. When your mind is racing through the to-do list, look around and quietly name five things you can see, four you can feel, three you can hear. Bringing attention back to the room, and out of the loop of what might go wrong, gives your mind a place to land. It is the same skill of focused attention that clinical hypnosis uses, in a smaller dose.
The fourth is to decide in advance what you will say no to, and where you will take a break. Choose one commitment you can skip or shorten, and one pocket of the day, even ten minutes, that belongs to you. A walk around the block, a quiet cup of tea, or a few minutes in the car before you go in all count.
How hypnotherapy can support you
Clinical hypnosis is a state of focused, absorbed attention, guided by a trained practitioner, and you stay aware throughout. In a session for holiday stress, we might help you rehearse a calmer response to a situation you are dreading, build a short practice you can use on the spot, or simply give your mind and body a stretch of guided rest, which can be hard to come by this time of year.
There is research behind the idea that hypnosis can help with anxiety. Valentine, Milling, Clark and Moriarty (2019), writing in the International Journal of Clinical and Experimental Hypnosis, analyzed 15 studies covering 17 trials and found meaningful effects, with hypnosis working better when it was combined with other psychological approaches than when it was used alone. That finding fits how we work. Research describes patterns across groups and cannot promise a result for any one person, and we describe hypnotherapy as complementary support that can sit alongside care from a licensed provider, in keeping with Florida Statutes Chapter 485. You can read more about the approach in our post on whether hypnosis really works, and our post on five ways to calm an anxious mind offers more to try at home. If you live outside Central Florida, or simply do not want to travel in the busiest weeks of the year, online hypnotherapy over Zoom is available to English speaking clients worldwide.
What somatic breathwork offers
Somatic breathwork is a different kind of experience, and it is offered only by Shannon Rollins-Rodriguez. Where hypnosis works through guided, focused attention and often through words and imagery, breathwork works through the body. You settle back in a comfortable position, in the same calm setup as a hypnotherapy session, or wherever you are comfortable at home if you join online, and Shannon Rollins-Rodriguez guides you through a pattern of connected breathing, with music, while you pay attention to what you notice physically. Some people feel tingling or warmth, some feel emotion rise, and some simply feel quiet. You stay in control of your breath the whole time and can slow down or stop whenever you like.
People often come to breathwork when talking about stress has not been enough. It is not a medical treatment, and it is not right for everyone, so we go over a few health questions first and ask some people to check with their doctor. You can read what a session is like in our post on what to expect in a somatic breathwork session, or learn more about breathwork itself.
When to reach for more help
Some seasonal stress is a signal to slow down, and some is a signal to bring in more support. If your worry is keeping you from sleeping, working, eating, or enjoying the people you love, or if the grief or low mood feels heavier than the season alone explains, please speak with your doctor or a licensed mental health professional, and tell us about them so our work can fit alongside theirs. If you are in crisis, call or text 988, the Suicide and Crisis Lifeline in the US. If you are unsure what kind of help fits, our what to expect page answers common questions, and the free consultation is a low-pressure place to ask.
Questions people often ask
Can hypnotherapy or breathwork get rid of holiday anxiety?
We cannot promise any particular result, and neither practice treats a medical or psychiatric condition. What they can offer is complementary support, a chance to practice settling your attention and your body so the season feels more manageable. Many people use them alongside care from their doctor or therapist.
Should I try hypnotherapy or breathwork first?
It depends on what you prefer. If you like words, imagery, and guided rest, hypnotherapy may feel familiar. If you would rather work through the body, breathwork may suit you. The free consultation is a good place to talk it through, and some people try both.
What if I do not have time with everything going on?
Online sessions over Zoom save the travel and can fit into an evening at home, and the small practices above take only a few minutes. It is fine to start small.
What does it cost?
The consultation is free and runs 15 minutes. A first hypnotherapy session is two hours and costs $300, and you can see all current options on our pricing page.
If this resonates, you can learn more about clinical hypnotherapy in Orlando and online, or book a free 15-minute consultation with Shannon Rollins-Rodriguez or Jennifer Adams, in person in Orlando or online over Zoom.