Finding Calm in a Busy Season: Simple Grounding Practices for December

December is be a beautiful month, full of lights, traditions, and connection, but it can also ask a lot from us. Between holiday expectations, family tension, financial pressure, grief that feels sharper this time of year, and the general rush of wrapping up the year, many people find themselves stretched thin.

Here in McAlester and our surrounding communities, we value showing up for one another. We value kindness, compassion, and taking care of our people. But it is also okay if this season feels heavy too. You are not alone in that.

This month, we are sharing a few simple grounding practices that can help bring you back to yourself when things feel overwhelming, chaotic, or emotionally charged. These are small tools, gentle and accessible, and something you can return to throughout the month.

1. Box Breathing (4 4 4 4)

A calming technique you can use anywhere, before a holiday gathering, after reading a stressful message, or when your mind starts spiraling.

• Breathe in for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

• Repeat 4 to 6 times

Box breathing helps slow your heart rate, settle your nervous system, and bring you back into your body when emotions are running high.

2. Grounding or Anchoring Through the Senses

When worry, grief, or overwhelm feel loud, your senses can help bring you back into the present moment.

Try naming:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This practice interrupts spiraling thoughts and offers a moment of steadiness. It is especially helpful during busy family gatherings or long, emotionally charged days.

3. A Simple, Supportive Mantra

Mantras do not have to be fancy or poetic. They just need to be honest and grounding.

Here are a few you might try:

• “I can do one thing at a time.”

• “It is okay for me to slow down.”

• “I can let this moment be what it is.”

• “I am allowed to take up space.”

Repeat your mantra quietly, out loud, or in your mind when you feel pulled in too many directions.

4. A Gentle Journaling Prompt for December

If you need a moment to check in with yourself, set a five minute timer and write freely to this prompt:

“What is one small moment of comfort or peace I have felt recently, and what helped create it?”

Let your answer be simple. Things like taking a short walk, stepping outside for fresh air, softening your shoulders, or setting one small boundary all count.

You Do Not Have to Navigate This Season Alone

This time of year brings up so much, joy, but also stress, complicated family dynamics, financial pressure, and memories that surface unexpectedly. If you are feeling any of that, you are in good company. Many of us in our McAlester community are navigating similar emotions.

We love being part of this community, and we are here as a source of support, encouragement, and steady ground, this month and every month.