Taming the Seasonal Anxiety

We all face seasons in life where everything seems to happen at once — work deadlines, family demands, appointments, or emotional pressures that stack higher than we’d like. During these times, anxiety can quietly creep in, clouding focus and making even small tasks feel overwhelming. But with the right mindset and tools, you can prepare for busy periods and create balance before stress takes hold.

1. Acknowledge the Season You’re In

The first step is awareness. It’s easy to fall into autopilot when life gets busy, but acknowledging that you’re entering a demanding phase gives you the power to prepare — not just react.

Ask yourself:

• What’s coming up that might be stressful?

• What usually triggers my anxiety during busy times?

• What support systems do I already have in place?

Writing these answers down can help you see the bigger picture and prevent surprises that heighten anxiety.

2. Prioritise — and Let Go of the Rest

Not everything is urgent. Not everything is yours to carry.

During high-pressure periods, try this simple exercise:

• Write down everything on your mind — tasks, worries, expectations.

• Label each as Essential, Helpful, or Optional.

• Focus your energy on the essentials and delegate or delay what you can.

This isn’t about doing less — it’s about doing what matters most.

3. Create Micro-Moments of Calm

When you can’t control your schedule, control your state. Small grounding moments throughout the day can reset your nervous system and bring you back to centre.

Try:

• Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.

• Sensory grounding: Name 5 things you can see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

• Mindful movement: Stretch, walk, or simply roll your shoulders — it all helps release built-up tension.

Even 2 minutes of stillness between tasks can make a powerful difference.

4. Build a “Calm Corner”

Whether physical or mental, a calm corner is a space you associate with peace. It could be a quiet room, your car, a garden spot, or even a playlist that grounds you.

When you feel tension rising, step into this space — physically or mentally — and allow yourself a moment to breathe and reset.

5. Balance Energy, Not Time

We often try to “manage time,” but time isn’t what burns us out — energy is. Notice what drains you and what restores you.

Ask:

• What gives me energy?

• What people or activities leave me feeling depleted?

  
  

  Schedule rest and joy like appointments. Protect them with the same seriousness as meetings or deadlines — because your mental health deserves equal importance.

6. Use Self-Compassion as Your Anchor

When you inevitably drop a ball or feel stretched thin, respond with compassion, not criticism. You’re doing your best with the resources you have.

Try replacing self-talk like:

“I can’t handle this.”

with

“This is hard, but I’m finding my way through it.”

Self-compassion lowers anxiety, builds resilience, and reminds your body you are safe - even in chaos.

7.Reflect and Recalibrate

Once the busy period passes, take time to reflect:

• What strategies worked?

• What signs told me I was near burnout?

• How can I prepare differently next time?

Reflection turns each experience into wisdom — a lesson you can carry forward to make the next season smoother and calmer.

Remember: You don’t need to eliminate anxiety; you just need to learn to move with it, not against it. Preparation, awareness, and gentle self-care turn frantic energy into focused calm.

If you’re struggling to find balance, therapy can offer a safe space to explore your triggers and create a personalised plan to manage anxiety - not just during busy times, but every day.