The holiday season often brings a mix of joy, stress, expectation, and emotional complexity. For some, it’s a time of celebration; for others, it can highlight feelings of overwhelm, loneliness, or grief. We recently hosted the Mental Health Over the Holidays virtual workshop with Bridges for Women and YMCA Vancouver Island Y Mind session to share practical, trauma-informed tools to help navigate this challenging season. You can watch the full video below or read what we learned:
Understanding Anxiety: It’s Not the Enemy
Anxiety is a natural part of life. Acceptance and Commitment Therapy (ACT), the foundation of our session, helps us shift from trying to “fix” or eliminate anxiety to understanding it as a survival mechanism. Instead of judging yourself for feeling anxious, ask: “What is this feeling trying to tell me?”
Anxiety can actually be helpful. It prepares us to act, keeps us alert, and sometimes, keeps us safe. The problem arises when everyday situations activate survival-level responses. ACT teaches us to accept anxiety as part of the human experience.
Mindfulness: Anchoring in the Present
Mindfulness is more than meditation—it’s about being aware of the present moment without judgment. Anxiety lives in the future, and depression often in the past. By becoming grounded in the present, we create space for calm.
You can practise mindfulness in small, meaningful ways:
- 5-4-3-2-1 technique: Name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, and 1 you taste.
- Mindful tea drinking: Feel the warmth, smell the aroma, taste every sip.
- Walking meditation: Notice the rhythm of your steps and the sensations in your body.
These practices help us reconnect with our bodies and slow down racing thoughts.
Acceptance: Letting Go of the Internal Struggle
Acceptance doesn’t mean agreeing with or liking a difficult emotion or situation. It means making space for what’s real in the moment without trying to fight or deny it. Instead of saying, “I shouldn’t feel this way,” try, “I notice I’m feeling sad right now.”
This approach helps reduce the internal resistance that often intensifies emotional pain.
The ACT Hexaflex: Building Psychological Flexibility
The workshop explored ACT’s six core processes:
- Present Moment Awareness
- Acceptance
- Cognitive Defusion (unhooking from unhelpful thoughts)
- Self-as-Context (the observing, calm part of you)
- Values Clarification
- Committed Action
Together, these practices build what ACT calls “psychological flexibility” — the ability to adapt to life’s challenges while staying connected to what matters most.
Changing Your Relationship with Thoughts
When anxious thoughts arise, ACT encourages us to change how we relate to them:
- Instead of “No one likes me,” say, “I’m having the thought that no one likes me.”
- Visualize the thought as a cloud passing in the sky or a character with a silly voice.
- Thank your mind: “Thanks for that thought, brain.”
This technique, known as cognitive defusion, helps loosen the grip of negative self-talk.
Practising Self-Compassion
We often extend kindness to others more easily than to ourselves. But when we turn that same care inward, we create resilience.
Ask yourself:
- What would a loyal friend say to me right now?
- What do I need most in this moment?
- How can I support myself with kindness?
Self-compassion isn’t weakness. Sometimes it’s fierce: setting boundaries, advocating for ourselves, or walking away from harmful situations.
Living by Your Values
ACT teaches us to identify our core values — the qualities that make life meaningful. These aren’t goals like “get promoted” but deeper principles like “authenticity,” “kindness,” or “growth.”
When we act in alignment with our values, we feel more grounded and less reactive. When we stray from them, it can cause inner conflict.
Clarify your values and take small, consistent steps toward living them.
Grounding Techniques for the Holidays
Stressful situations can trigger trauma responses (fight, flight, freeze, or fawn). Grounding helps bring the nervous system back into balance:
- Sensory grounding (5-4-3-2-1 technique)
- Breathing exercises (box breathing, alternate nostril breathing)
- Tapping (EFT): Gentle tapping on acupressure points while repeating calming affirmations
- Nature walks, dancing, singing, or journaling
- Tree visualizations: Imagine yourself rooted and strong
Create Your Holiday Self-Care Toolkit
Prepare your support plan in advance:
- List go-to grounding practices
- Write affirmations or caring reminders to yourself
- Name people you can call when things feel heavy
- Give yourself permission to rest, say no, or unplug
A physical toolkit (notebook, paper, or digital doc) gives you something to refer to when things get overwhelming.
You’re Not Alone
Mental health during the holidays is often a mix of emotions. You are not alone in feeling joy and stress, excitement and grief, all at once. With self-awareness, compassion, and grounding tools, you can move through the season with greater ease.
If you’re struggling, reach out. Whether it’s to a friend, a support line, or a mental health professional — support is available.
Local and Provincial Mental Health Resources
If you are in immediate danger or need urgent help, call 9-1-1.
24/7 Mental Health Crisis Lines:
- Vancouver Island Crisis Line: 1-888-494-3888 (text: 250-800-3806 | www.vicrisis.ca)
- BC Mental Health Support Line: Call 310-6789 (no area code needed)
- Talk Suicide Canada: Call or text 9-8-8 (24/7 bilingual support)
- BC Suicide Prevention Line: 1-800-SUICIDE (1-800-784-2433)
Indigenous-Specific Supports:
- KUU-US Crisis Line: Adults 250-723-4050 | Youth 250-723-2040 | Toll-Free 1-800-588-8717
- Hope for Wellness Helpline: 1-855-242-3310 | hopeforwellness.ca
Youth & Kids:
- Kids Help Phone: 1-800-668-6868 | Text CONNECT to 686868
General Health Advice:
- HealthLink BC: Call 8-1-1 (non-emergency mental and physical health support)
From all of us at WorkLink, we wish you a season of care, connection, and calm.