Have you ever noticed how quickly a thought can start to feel like a fact?

One intrusive thought — What if something bad happens?, What if I made a mistake?, What if I’m a bad person? — can spiral into hours of anxiety, reassurance-seeking, overthinking, or compulsive behaviors. And if you’re someone who struggles with anxiety or OCD, you know this experience all too well.

One skill I teach my clients who struggle in this way is something called cognitive defusion.

Tools and tips to help you feel supported during this time, from a therapist’s perspective.

The holiday season is often portrayed as a time of joy, warmth, and togetherness. Cue the classic Christmas song “It’s the Most Wonderful Time of the Year”… But if this time of year feels stressful, overwhelming, or emotionally complicated for you, you’re far from alone.

In our fast-paced, overstimulated world, it’s easy for the nervous system to spend more time in “fight or flight” mode than in a place of rest and ease. We’re often juggling work, personal relationships and countless daily stressors that keep our bodies subtly braced for danger—even when we’re physically safe.

Somatic practices are gentle, body-based ways of helping the nervous system find a sense of safety and ease, even when stressors still exist.