SwanWaters Healing Academy How to Have Happy Holidays Stress Reducing Exercises - by Guest Lecturer Michael Ballard

Stress Reducing Exercises - by Guest Lecturer Michael Ballard

Meditative Breathing

Breathing in on the count of four holding for four and breathing out on six (Four seconds, Four Seconds and Six Seconds). This breathing exercise helps me slow my heart rate, lower my anxiety and deal with the stuff going on around me.

Turtle Walking

I take an early morning, mid-afternoon and late-night walk. I do the Turtle Walk at the end of each walk for 3 minutes. I walk with ease and slowly, to a four-second count. I walk slowly and practice mindfulness. I feel each footstep and I move slowly feeling the heel of my foot, the pad of my foot and then my toes touch the inside of my footwear with each step.

The goal is slowness with awareness.


Why do I feel what I feel with those I feel it with? I had an aunt, who has now died. Oh, I tried to like her as a kid. Yet I never could. Her judgment of others was harsh.

As an adult, I now understand the burdens she carried unknowingly and then shared! This does not excuse her adult behaviour but it certainly helps me understand it. With understanding, I am better able to deflect the words and attitudes of others. Only if I feel safe. If I don’t feel safe then I need to take safe and appropriate precautions.

So there are three ideas on how to better deal with your holiday gatherings. I wish you safe travels and enjoyable times with those that love and respect you.

About Michael Ballard

Michael is an author, speaker, trainer, and consultant. He travels the world helping people learn how to add more resilience into their lives at home, work and community. Michael specialises in helping people, families, organisations and communities learn how to thrive with resiliency. Resilience is a process, a set of key assets, skills and beliefs that can change our lives. Resiliency can change the quality of our journey and often the quality of the outcomes.

Looking for more techniques to fight stress and anxiety and increase your resilience? Check out Michael’s Udemy Courses

8 Lessons

How to Have Happy Holidays

Christmas can bring out stress in even the most peaceful people. There are gifts to buy and overcrowded shops. An elaborate meal must be cooked for family and friends. The house is to be made to look festive. The list goes on and on. Add a toxic family dynamic to the mix and the stress can be overwhelming. So let’s talk about some ideas for how to survive the holidays without losing your mind.

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Lessons for this module 8

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