Emotionally Healthy Holidays

What Are We Talking About?
Today, we’re writing a Letter to Your Future Self about how you want to feel after the holidays. This is a chance to…
- set intentions
- reflect on hopes
- and create a season full of meaning and joy

Why Are We Talking About It?
The holidays can bring both joy and stress. Taking time to envision this positive outcome helps us to consciously shape our experiences. When we clarify what matters most, we’re more likely to experience the holiday season in a way that aligns with our hearts.

What Are the Benefits of Talking About It?
- helps us feel more prepared, centered, and intentional
- helps us stay true to our values, reduce stress, and cultivate gratitude
- we will have a clearer vision so we make good choices that support peace, connection, and joy during the season

WATCH BELOW or LISTEN HERE

As you watch or listen, use the prompts below the video to follow along and stay in motion.

If you’d like to access the call chat, you can do so here.

• Guided Meditation

  Breathing | Dr. Dale Darby, PhD
  - Place one hand on your belly button and keep it there the entire time. With the other hand:
  - Place your thumb and middle or index fingers on either side of your sternum, 3 inches below the clavicle, and take 3 deep breaths.
  - Place your fingers under your nose or upper lip and take 3 deep breaths.
  - Then place your fingers on your chin and take 3 deep breaths.
  - Finally, place your fingers on your tailbone and take 3 deep breaths.
  
  Deeply & Profoundly | Dr. Dale Darby, PhD
  Start at the top of the sternum, go down 3 inches, and to the left 3 inches. Rub your index and middle fingers in a circle and say out loud (repeat 3 times): "I deeply and profoundly accept myself with all of my problems and limitations."
  
  Meditation
  Take a deep breath in, feeling the cool air fill your lungs… and exhale, letting go of any tension in your body. Take another slow, deep breath, feeling your shoulders soften and your mind gently settle.

  Now, bring to mind the upcoming holiday season. Imagine yourself moving through each moment with calm, ease, and an open heart. Picture gatherings, conversations, or quiet moments — see yourself staying grounded, balanced, and present.

  Take a moment to check in with your body. Notice if any part feels tight or tense, and breathe into that space, inviting softness and calm.

  Now, let yourself set an intention for the season. You might choose peace, patience, joy, or anything your heart needs most. Hold that word close and breathe it in deeply… letting it fill you from head to toe.

  As you breathe, know that you are prepared, centered, and capable of moving through the holidays with grace.

  When you’re ready, gently open your eyes, carrying this sense of grounding forward.

• Let's Start Together

  Close Your Eyes – Take a few deep breaths and begin visualizing your PERFECT holiday season. Start by imagining that the holidays are over. You’ve navigated the family gatherings, celebrations, and challenges that come with the season. Think about how you hope the holidays have gone. GO BIG HERE – the brain does not know the difference between what is real and what is imagined – so think BIG & POSITIVE!

  • In January, what do you want to feel when the holidays are over? Write down any feelings, experiences, or memories you hope to create.

    • Maybe starting the letter with “Dear Self – after the holidays are over this year – I…want to feel/experience/remember…”

  • How did you make those feelings possible? Write as if it’s already happened. Describe the actions, attitudes, and choices you made that allowed you to enjoy the season. How did you handle any stressful or difficult situations with family or other challenges? What boundaries did you set, and how did they help?

    • “I made these feeling possible by…”

  • What was one expected or unexpected moment of joy, peace, or connection? Describe a special memory that filled your heart, even if it was small.

    • “An expected or unexpected moment of joy/peace/connection was…

• Reflection

  Reread your letter.
  What did you learn about yourself during this time?
  
  Is there anything you would have done differently?
  Highlight or underline any key insights or feelings that stand out to you. Reflect on what actions, attitudes, or practices helped make this imagined holiday season a success.
  
  “One thing I learned about myself this holiday season is…”

• Brain Balance Goal Statement

  It’s so easy to move through the holidays with grace, ease, and an open heart.

  Action Step: Based on your reflections, identify one action you can take today to move toward this ideal holiday season. This could be setting a boundary, planning something joyful, prioritizing time with LIFE GIVING friends/family, or even starting a self-care routine. Write it down and commit to taking that step before the holidays begin.