1203: Holiday Anxiety Relief: 4 Proven Ways to Slow Down and Feel Calm
The Anxiety Coaches Podcast
Gina Ryan
4.6 • 1.9K Ratings
🗓️ 17 December 2025
⏱️ 17 minutes
🧾️ Download transcript
Summary
In today's episode, Gina shares methods for experiencing more peace and calm you can use during the holidays and beyond. The importance of understanding the "second arrow" concept is emphasized (the second arrow being the extra mental baggage and worry we attach to events in your environment, which we CAN have some control over). Slowing down and freeing ups time and space in our day are among some of the suggestions discussed. Listen in and know more peace and calm this holiday season!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
https://www.theanxietycoachespodcast.com/sponsors/
Thank you for supporting The Anxiety Coaches Podcast.
FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind
10-Minute Body-Scan Meditation for Anxiety
Anxiety Coaches Podcast Group Coaching link
To learn more, go to:
Website https://www.theanxietycoachespodcast.com
Join our Group Coaching Full or Mini Membership Program
Learn more about our One-on-One Coaching
Find even more peace and calm with our Supercast premium access membership:
For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/
Here's what's included for $5/month:
❤ New Ad-Free episodes every Sunday and Wednesday
❤ Access to the entire Ad-free back-catalog with over 600 episodes
❤ Premium meditations recorded with you in mind
❤ And more fun surprises along the way!
All this in your favorite podcast app!
Quote:
Nature does not hurry, yet everything is accomplished.
-Lao Tzu
Chapters
0:26 Holiday Swirl and Mindful Moments
4:25 The Second Arrow Explained
6:49 Tools for Calming Your Mind
8:24 Creating Space for Peace
10:45 Letting Go of Unnecessary Commitments
12:31 Grounding Practice for the Rush
15:20 Community and Shared Journeys
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the challenges that often arise during the bustling holiday season, a time filled with heightened expectations and packed schedules that can leave our sense of calm feeling very distant. I explore the concept of the "holiday swirl"—that unique blend of excitement and overwhelm where our peaceful moments seem to dwindle. The focus today is about how we can consciously remove the internal pressures that transform joyful gatherings and errands into sources of significant stress.
I introduce an essential tool in relieving that pressure: the principle of the second arrow. The first arrow represents the situation we find ourselves in—whether it’s being stuck in traffic, waiting in a long line, or dealing with unexpected weather. This is simply life happening in real time. The second arrow, however, is the additional mental anguish we attach to these circumstances—thoughts of self-blame, anxiety over timing, or a sense of impending chaos. I want to emphasize that this second arrow, the rush and frantic mindset, is an optional addition to our experiences.
The heart of my discussion encourages a shift in perception: the idea that breathing and embracing a slower pace can cultivate a sense of peace amidst the holiday fuss. I offer listeners a moment to pause, breathe deeply, and embrace the notion that “I'll get there when I get there.” This mindset is not an acceptance of defeat but rather an invitation to experience freedom from the pressures we place upon ourselves, resonating with Gandhi's wisdom that life is more than simply speeding through our tasks.
#HolidayStress
#AnxietyRelief
#SecondArrow
#MindfulnessPractice
#EmotionalRegulation
#SelfCareMatters
#StopTheRush
#PeacefulHolidays
#BreathingTechniques
#BuddhaBellyBreathing
#Grounding
#ProcrastinationHelp
#Unschedule
#MentalWellness
#InnerCalm
#LaoTzu
#Gandhi
#AnxietyCoachesPodcast
#GinaRyan
#PersonalDevelopment
#StressManagement
#ACP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the anxiety coaches podcast, a relaxing and informative show where we explore anxiety, panic, and PTSD, sharing how you can overcome them for life. |
| 0:23.1 | Aloha. |
| 0:24.2 | Welcome back to the anxiety coaches podcast. |
| 0:27.6 | I'm your host and coach, Gina Ryan, and I am so happy to be with you again today |
| 0:34.1 | as together we can consider the many ways to bring your mind and body back to its |
| 0:40.5 | natural peace and calm. In today's episode, I want to address the season that we are in at the |
| 0:48.2 | time of this recording. Right now, we are in the middle of the holiday swirl. |
| 1:01.7 | That time of year when expectations stretch a little bit too high and our schedules begin to pile up. |
| 1:05.9 | And suddenly our peaceful moments can begin to feel scarce. |
| 1:14.4 | So I thought today we could explore something that can shift your entire season, removing the rush. |
| 1:21.9 | Not removing the errands, not removing the gatherings, or removing things that you actually want to do, but removing the internal pressure that makes everything feel harder. |
| 1:30.7 | So if you're ready, take a nice, easy breath with me right here. You made it. And this time here is for you. Now, you've heard |
| 1:38.9 | me talk about the second arrow here and there in different episodes. And today, this idea of eliminating the rush is perfect for |
| 1:49.4 | the second arrow because during the holiday season, we often experience what psychologists and |
| 1:56.6 | mindfulness teachers call the second arrow. The first arrow is the situation itself. You know the |
| 2:05.5 | feeling you're stuck in traffic or you're in a long line at the post office or the grocery |
| 2:12.0 | store feels like a theme park on free admission day. It is packed. Now, that's just life. That is what is |
| 2:21.5 | happening during this holiday swirl time. But there is the second arrow. And this is what we add on top |
| 2:31.7 | of what life has presented to us. The second arrow is the frantic thinking. It's the |
| 2:39.0 | rushing through things. It's the self-blame, the tight chest, and the rising blood pressure. |
| 2:46.0 | That inner voice whispering, you're going to be late, people will be upset, you should have |
| 2:52.2 | planned better, I don't know about you, but I have heard these things in the back of my mind. |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Gina Ryan, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Gina Ryan and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.