[et_pb_section fb_built=”1″ _builder_version=”4.23.4″ _module_preset=”default” da_disable_devices=”off|off|off” locked=”off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” locked=”off” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_heading title=”St. George, UT Therapists Know Holiday Stress” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”|700|||||||” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”]The truth is, the holidays can be chaotic.
This is a time of year when a lot feels out of your control — company Christmas parties, school recitals, early release days, travel plans, and a never-ending stream of “Can you just bring one more thing?”
And that’s not even counting the emotional layers: the return of grief for loved ones you’ve lost, the strain of navigating family dynamics, or trying to help your ADHD kiddo survive a month of excess sugar and overstimulation.
Whew. It’s a lot.
So instead of pretending the chaos will magically settle down, let’s focus on something you can control — your nervous system.
Because there’s self-care that looks good on social media… and then there’s self-care that speaks directly to your body and says,
“You’re safe. You can rest now.”
Today, I want to share four of my favorite quick-regulating tools from Dialectical Behavioral Therapy (DBT) that can help you calm your nervous system fast:
- Temperature change
- Intense exercise (movement)
- Paced breathing
- Progressive muscle relaxation
You can practice these anywhere — between errands, in the carpool line, or while hiding in the bathroom for five minutes of peace.
So if your brain feels like a browser with too many tabs open… take a deep breath. Let’s get you grounded again so you can reclaim some of that holiday spirit — right here in St. George.[/et_pb_text][et_pb_button button_url=”https://guidedwellness.myflodesk.com/xf4ge8ko7g” button_text=”CLAIM YOUR FREE SELF-CARE WORKBOOK” button_alignment=”center” module_class=”postButton” _builder_version=”4.27.4″ _module_preset=”default” custom_button=”on” button_text_color=”#FFFFFF” button_bg_color=”#35736F” button_border_radius=”21px” custom_margin=”20px||20px||true|false” button_text_size_tablet=”14px” button_text_size_phone=”8px” button_text_size_last_edited=”on|phone” global_colors_info=”{}”][/et_pb_button][et_pb_heading title=”1. Temperature Change: Cool Your Body to Calm Your Mind” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”|700|||||||” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_3_font=”|700|||||||” header_4_font=”|700|||||||” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]
Have you ever splashed cold water on your face and noticed how it instantly snaps you back to the present moment? That’s the temperature skill in action.
When we’re anxious, our heart rate rises and our body floods with adrenaline. Cooling your body’s temperature helps interrupt that stress response — it’s like hitting “reset” on your nervous system.
How to Try It:
- Hold a cool washcloth or an ice cube against your neck, temples, or wrists.
- Step outside for a few deep breaths in the crisp St. George morning air.
- Rinse your face with cold water when you feel heat rising in your chest.
Even a 30-second temperature change can signal to your body: You’re safe. You can stop bracing for what’s next.
To be honest, personally, this was my least favorite intervention. I hate to be cold. But I still use it all the time. Despite being uncomfy, it’s my go-to grounding tool for busy women because it works fast — no app, no equipment, no overthinking.
💡 Therapist Tip: Keep a soft gel ice pack in your freezer or fridge drawer. On high-stress days, take 60 seconds to hold it against your chest and breathe slowly. It’s one of the quickest ways to calm racing thoughts.
[/et_pb_text][et_pb_image src=”https://guidedwellnesscounselingut.com/wp-content/uploads/2025/12/preview_image-1.png” alt=”woman holding a mug” title_text=”preview_image (1)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][et_pb_heading title=”2. Intense Exercise: Move the Energy Out” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”|700|||||||” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_3_font=”|700|||||||” header_4_font=”|700|||||||” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]
When you feel overwhelmed, you’re not “too emotional.” You’re full of emotion — and that energy has to go somewhere.
In DBT, intense exercise is a fast way to release pent-up energy and help your body metabolize stress hormones.
You don’t have to run a marathon. You just have to move with intention.
How to Try It:
- Power walk for five minutes.
- Do a quick dance in your kitchen (yes, seriously).
- Drop for 30 seconds of jumping jacks or squats.
- Take the stairs a little faster than usual.
Even one minute of movement can reset your body’s chemistry.
If you work at a desk or spend your day caregiving, this one’s especially important. Energy that isn’t expressed physically tends to stay stuck emotionally — leading to irritability, fatigue, or that feeling of being “on edge for no reason.”
💡 Therapist Tip: When you feel yourself shutting down or zoning out, pause and do something that gets your heart rate up for 60 seconds. Movement tells your nervous system: We’re moving forward, not freezing.
And if you’re here in St. George, take advantage of our landscape — a brisk walk through Pioneer Park or even a lap around your neighborhood at sunset can work wonders.
[/et_pb_text][et_pb_button button_url=”https://guidedwellness.myflodesk.com/xf4ge8ko7g” button_text=”WANT BETTER SELF-CARE? CLICK HERE” button_alignment=”center” module_class=”postButton” _builder_version=”4.27.4″ _module_preset=”default” custom_button=”on” button_text_color=”#FFFFFF” button_bg_color=”#35736F” button_border_radius=”21px” custom_margin=”20px||20px||true|false” button_text_size_tablet=”14px” button_text_size_phone=”8px” button_text_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”][/et_pb_button][et_pb_heading title=”3. Paced Breathing: Reset from the Inside Out” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”|700|||||||” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_3_font=”|700|||||||” header_4_font=”|700|||||||” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]
When life feels overwhelming, one of the kindest things you can do for yourself is to return to your breath.
Breathing might sound too simple, but it’s your most powerful built-in regulation tool. In DBT, paced breathing is about intentionally slowing your breath to calm your body’s stress response.
How to Try It:
- Inhale gently through your nose for 4 counts.
- Exhale slowly through your mouth for 6 counts.
- Repeat for one minute.
This slight extension of your exhale activates the parasympathetic nervous system — the part of your body responsible for “rest and digest.”
💡 Therapist Tip: Try pairing your breathing practice with a calming app or guided relaxation video on YouTube. I love these two apps by Meditation Oasis:
- Try Rest & Relax mid-day when tension creeps into your shoulders or jaw.
- Open Take a Break when emotions feel big or overwhelming — it helps you breathe through the discomfort, not around it.
Even 60 seconds of deep, paced breathing can interrupt a stress spiral. You’ll notice your heart rate slow, your thoughts steady, and that wave of panic begin to recede.
[/et_pb_text][et_pb_image src=”https://guidedwellnesscounselingut.com/wp-content/uploads/2025/12/preview_image-2.png” alt=”looking out at red rocks” title_text=”preview_image (2)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][et_pb_heading title=”4. Progressive Muscle Relaxation: Release What You’re Holding” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”|700|||||||” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_3_font=”|700|||||||” header_4_font=”|700|||||||” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]
If you’ve ever realized your jaw was tight or your shoulders were up near your ears, this one’s for you.
Progressive muscle relaxation is the art of tensing and releasing muscles to let go of hidden tension. It’s one of the best ways to bring awareness back into your body and signal to your brain that it’s okay to rest.
How to Try It:
Start from your feet and work your way up:
- Curl your toes tightly for 5 seconds, then release.
- Tighten your calves and thighs, hold, then release.
- Clench your fists, hold, then release.
- Shrug your shoulders up to your ears, hold, then let them drop.
- Squeeze your eyes shut, then soften your face.
Move slowly, noticing how each muscle group feels before and after.
💡 Therapist Tip: Do this while lying in bed with some calm music, tensing and releasing to the beat. The combination of body awareness and tempo helps many women fall asleep faster — even after long days prepping for Christmas celebrations.
Here in Southern Utah, many of my clients tell me they “don’t even realize” how much tension they’re carrying until they do this exercise.
The moment they let go physically, their mind begins to follow.
[/et_pb_text][et_pb_heading title=”Calm Doesn’t Mean Perfect — It Means Present” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”|700|||||||” locked=”off” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” locked=”off” global_colors_info=”{}”]These four DBT TIPP skills — temperature change, movement, paced breathing, and muscle relaxation — aren’t about creating a perfect life. They’re about giving your body permission to exist without needing to fix everything.
You might not be able to control your schedule, the school calendar, or how Aunt Linda comments on your parenting. But you can control the space between your thoughts and your response.
And that’s where calm lives.
Even a few mindful minutes of grounding can shift how the rest of your day feels. You’ll find yourself a little steadier, a little softer, and a little more like you.[/et_pb_text][et_pb_button button_url=”https://guidedwellness.myflodesk.com/xf4ge8ko7g” button_text=”GRAB THE FREE SELF-CARE PLAYBOOK” button_alignment=”center” module_class=”postButton” _builder_version=”4.27.4″ _module_preset=”default” custom_button=”on” button_text_color=”#FFFFFF” button_bg_color=”#35736F” button_border_radius=”21px” custom_margin=”20px||20px||true|false” button_text_size_tablet=”14px” button_text_size_phone=”8px” button_text_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”][/et_pb_button][et_pb_heading title=”Ready to Breathe Easier This Season? Therapy Helps.” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”|700|||||||” locked=”off” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” hover_enabled=”0″ locked=”off” global_colors_info=”{}” sticky_enabled=”0″]
If this time of year leaves you feeling stretched thin or overwhelmed, you’re not alone. Many women here in St. George feel the same — pulled between work, caregiving, and trying to make the holidays magical for everyone else.
At Guided Wellness Counseling in St. George, we help women learn to regulate their nervous systems, set healthy boundaries, and reconnect with the calm they crave. Our clients are grounding deeply into their inherent value, having better relationships, and healing trauma at their own pace.
[/et_pb_text][et_pb_button button_url=”https://app.acuityscheduling.com/schedule/ced2f94c/appointment/76124480/calendar/11791995″ button_text=”SCHEDULE YOUR FREE CONSULTATION” button_alignment=”center” module_class=”postButton” _builder_version=”4.27.4″ _module_preset=”default” custom_button=”on” button_text_color=”#FFFFFF” button_bg_color=”#35736F” button_border_radius=”21px” custom_margin=”20px||20px||true|false” button_text_size_tablet=”14px” button_text_size_phone=”8px” button_text_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”][/et_pb_button][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” locked=”off” global_colors_info=”{}”]There’s no pressure to start therapy right away — we can schedule a free 15-minute phone consultation now, and you can begin sessions after the holiday hustle and bustle (ya know, when the kids are finally back in school).
Whenever you’re ready, we’ll be here to help you breathe easier — body, mind, and heart.[/et_pb_text][et_pb_image src=”https://guidedwellnesscounselingut.com/wp-content/uploads/2025/12/preview_image-3.png” alt=”woman holding a mug” title_text=”preview_image (3)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section]