Does your anxiety shoot through the roof when holidays come around the corner? How can you be involved in the celebrations and not be doing every single chore? What can an ice pack do for you in times of crisis?

In this podcast episode, Veronica Cisneros speaks about 5 things you can do to manage your emotions and anxiety during the Holidays.

In This Podcast


  1. Create a list of your triggers
  2. Have an ice pack ready
  3. Mindfulness
  4. Assign tasks
  5. Listen to your body

1. Create a list of your triggers

Identify what your triggers are. These are things situations that stress you out, things that people usually say, or even the people that say them that set your heart racing and your emotions through the roof.

By identifying all your potential triggers over the Holiday period, you can prepare yourself on how to minimize their presence, if not curb them in totality.

2. Have an ice pack ready

Why? To cool and calm you down. During the Holidays you can get so wrapped up in everything that needs to get done, using an ice pack to bring you back to the present moment and helping you to breathe deeply so that you can control your emotions.

You can also run cold water on your hands. While holding your ice pack, try box-breathing; breathing in for four seconds, holding it for another four seconds, and then letting it out for four seconds. Repeat this as many times as is necessary.

3. Mindfulness

Mindfulness is being present in the moment on purpose. Look at your family and friends and take a moment to intentionally enjoy having them around you. Take a photo of everyone, hug someone, and enjoy the celebrations and participate in it.

4. Assign tasks

Ask one of your kids or friends to be in charge of taking pictures, ask someone to be in charge of clearing and another in charge of doing the dishes, ask someone to be on drink-refill-duty. You do not have to do everything on your own, and it involves everyone in the creation of the celebration of the holiday.

5. Listen to your body

Be aware of your body, and take a break when you need it. Sit down, put your feet up and relax, even set a timer if you need to. You need to communicate with your body and listen to what it tells you, when you ignore these messages, stress, and anxiety creeps in.

How to know when you are feeling stressed or anxious?

  • Your heart and mind races
  • You have trouble concentrating
  • Your shoulders or neck tense up

Set a timer for five minutes, sit down, have a glass of water, and take a moment. Notice stress in your body or anxiety in your mind, and if they come up, utilize these above tips to bring yourself back to reality.

Useful links:

Meet Veronica Cisneros

Veronica Cisneros | Empowered And Unapologetic PodcastI’m a licensed therapist and women walk into my office every day stressed and disconnected. As a mom of three daughters, I want my girls to know who they are and feel confident about their future. I can’t think of a better way to help other women than by demonstrating an empowered and unapologetic life.

So I started  Empowered and Unapologetic to be a safe space for women to be vulnerable and change their lives for the better before she ever needs to see a therapist.

Whether you listen to the podcast, join the free Facebook communityjoin the VIP community, or attend our annual retreat,  you’re in the right place. Let’s do this together!

Thanks for listening!

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Empowered and Unapologetic is part of the Practice of the Practice Podcast Network, a network of podcasts seeking to help you thrive, imperfectly. To hear other podcasts like the Bomb Mom Podcast, Imperfect Thriving, or Beta Male Revolution, go to