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Holiday Stress? Discover Benefits of Online Therapy California for Brighter 2025

January 1, 2025

As the fall season enters, so does the big push toward the holiday season and into the new year. You know those craft stores start getting the holiday decorations out so early—such pressure. It’s the perfect time to discover the benefits of online therapy in California for a brighter 2025, helping you manage the seasonal stress and emotional challenges that often arise during the holidays.

The holidays are easily one of the most stressful and anxiety-producing times of the year. Family gatherings, work events, and reflecting on the past year can bring up so many feelings.

Overwhelm, joy, stress, happiness, and anxiety are just to name a few. I mean really, how many times have you felt the pain of dread of having to spend extra time attending that holiday office party (cringe). What about exhausting yourself and shuffling around to all the different households for holiday celebrations to make everyone happy?

It can all just be too much.

As much as I enjoy the holidays, I know they can also be overwhelming. So, I thought it would be helpful to pass on some great tips to manage your stress and anxiety. Discover the benefits of online therapy in California to support you through the holiday season and beyond. Whether you’re looking for in-person therapy or prefer the flexibility of an online therapist, taking care of your mental health can make all the difference as you navigate the busy months ahead. Start your journey toward a brighter 2025 with the support you deserve.

Causes of Stress in the Holiday Season and What Can You Do?

Deadlines:

In most work and school environments, it often seems that deadlines are stricter and tighter as the end of the year rolls around. Since there are more “days off” thanks to Thanksgiving, Hanukkah, Christmas, and New Year’s, we have fewer business days than at other times of the year to get things done before people check out for the holiday season.

What Can Help?

For each deadline, schedule realistic subtasks to get done before the final deadline.

Overestimate how much time you think you’ll need to get things in.

Plan to get work turned in before your days off. Use your days off to rest and spend time with loved ones.

Holiday Shopping:

Finding the perfect present for loved ones can give you a warm and fuzzy feeling, but several elements around holiday shopping can be stressful. Whether it is the crowds, the amount of cash you’ll be spending, taking the time out from your busy schedule to shop, or the pressure to find the right present for everyone, holiday shopping is stressful.

What Can Help?

Make a realistic budget for how much you will be able to spend without getting into debt.

Keep a gift brainstorming and purchase list.

Start shopping in advance.

Do as much shopping as you can online to avoid the crowds.

Group Gatherings:

Without a doubt, we will still be living out the COVID-19 pandemic this holiday season. This means that the CDC recommendations are just as relevant as they were when the pandemic started. Limiting gatherings with family and friends might be the most challenging aspect of this season. The continued isolation and the pressure from others to get together in maskless, closed environments may make you anxious.

What Can Help?

Be honest with loved ones about limitations, expectations, and worries well in advance.

Make plans to meet with loved ones in open, well-ventilated areas, and use masks.

Plan for online gatherings and holiday parties.

Winter Depression:

Some people begin to feel down or experience abrupt mood changes as the days grow colder and shorter. Seasonal affective disorder (SAD) affects about 5% of the US population, but many people don’t even know that they have it. Regardless of diagnosis, if you know that you, your client, or a loved one tends to feel depressed around this season, it is important to be aware of how seasonal changes affect you.

What Can Help?

If you suspect you might have SAD, talk to your physician. A diagnosis can help them offer effective treatment.

Treatment options often include talk therapy, light therapy, supplementation, or pharmaceuticals.

Trauma and Grief:

Not everyone is excited to see the holiday season roll around. People who have had traumatic experiences during the holidays or family gatherings may experience mild to extreme anxiety or depression, and some may even overlook the season completely.

What Can Help?

Seek support from a trauma-informed therapist or health coach.

Join support groups.

Expectations for the New Year:

After the year that 2024 has been, 2025 is the light at the end of the tunnel for many. This year may have affected your income or your studies, or it may have made you postpone your health goals. A lot is riding on the new year, and while it may give some people hope, the weight of the expectations could give other people anxiety.

What Can Help?

Write New Year’s resolutions that are only dependent on your actions.

Don’t wait until 2025 to start taking action with things you want to achieve.

Benefits of Online Therapy California:

In today’s fast-paced world, finding the right support for your mental health is crucial. Online counseling offers a flexible, convenient option for those looking to prioritize their well-being. Whether you’re navigating life’s stressors, managing anxiety, or working through relationship challenges, meeting with an online therapist can provide the support you need from the comfort of your home.

Online therapy sessions are becoming increasingly popular, especially for individuals with busy schedules or those who prefer the privacy and convenience of remote support. With a professional online therapist, you can access a variety of mental health services, tailored to your unique needs. From addressing emotional well-being to dealing with specific life challenges, online therapy can be an effective tool for personal growth and healing.

Convenience:

One of the leading benefits of teletherapy is that it allows people to connect with mental health services providers when, where, and how works best for them. With teletherapy, you don’t have to worry about leaving work early, finding parking, running late because of traffic, or any of the other details that can complicate accessing care.

Increased Access to Care with Online Counseling in California

According to Mental Health America, more than half of American adults with a mental illness don’t have access to the care they need. This shortage of care is particularly pronounced in rural areas, with over 60% of rural Americans living in a designated mental health provider shortage area.

Online counseling in California is a powerful solution to this issue, allowing individuals to connect with qualified professionals regardless of their location. This means that those who would otherwise struggle to find care can now access a wide range of therapeutic services, including cognitive behavioral therapy, which is an effective approach for managing anxiety, depression, and other mental health concerns.

The beauty of online therapy in California is that it enables people to look beyond their zip codes to find therapists in California and other mental health professionals who can help them grow and heal.

Teletherapy is also ideal for people who don’t have access to transportation, can’t travel due to physical or mental limitations, or are unable to attend appointments during standard office hours. Online therapy may just be the key to overcoming these barriers and receiving the support you need to thrive.

A more diverse selection of providers:

Finding the right therapist isn’t always easy. There are practical concerns, such as availability and insurance, but you’ll want to consider compatibility and cultural fit as well.

Teletherapy offers people the chance to choose from a broader range of providers to find someone with the right level of experience and expertise for their needs. This means you can focus less on logistics and more on finding a therapist who’s a great fit for you.

Increased comfort:

Teletherapy allows people to have more control over their environment, something that’s especially important for people with anxiety disorders or interpersonal challenges. Seeing your therapist from home also gives you a chance to change your clothes, grab a snack, or use the bathroom before the appointment. When you have everything, you need to feel comfortable and relaxed, it can be much easier to open up.

More privacy:

For some people, the idea of visiting an office for therapy may feel too exposed. Online Therapy California is a great way to get the mental healthcare you need, without the risk of running into someone you know in the waiting room.

Although therapy has become more widely accepted by society, some people still may feel more comfortable seeking care from the privacy of their own homes.

Get started with IGotU Today:

Whether you’re looking for a new therapist or ready to try online therapy in California for the first time, IGotU is here to help. We make it easy to find a licensed therapist in-network with your insurance, who is accepting new clients and specializes in caring for your unique mental health needs.

Online therapy is an effective way to receive the support you deserve, from the comfort of your home. If you’re wondering how online therapy works, it’s simple: you can schedule a therapy appointment with a qualified therapist at a time that fits your schedule. From there, you’ll engage in therapy through secure video calls, chat, or phone sessions, depending on your preferences.

Online therapists can treat a wide range of concerns, including anxiety, depression, relationship issues, stress management, and more. No matter where you are, you can get the support you need to grow and heal—right at your fingertips.

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How to Do the 5-4-3-2-1 Technique Silently in Class Your heart starts pounding right when the teacher says “pop quiz.” Or you get called on and your mind goes blank. Or the room feels too loud, too bright and too small all at once. If you have ever felt that way at your desk, you know the worst part is that you cannot just stand up and walk out. Everyone would notice. The good news is that you can calm your body down right where you sit, and nobody has to know. The 5-4-3-2-1 technique is one of the easiest grounding tools out there, and it works with no sound and no movement. This guide shows you exactly how to do it silently in a classroom, how long it takes and what to do when things are not going smoothly. What Is the 5-4-3-2-1 Technique? The 5-4-3-2-1 technique is a grounding exercise that pulls your attention away from racing thoughts and back to the present moment through your five senses. You notice: 5 things you can see 4 things you can feel 3 things you can hear 2 things you can smell 1 thing you can taste Counselors, therapists and school psychologists use it with kids, teens and adults who deal with anxiety, panic or overwhelming stress. It takes about two minutes, it costs nothing and you do not need any equipment. Why Does the 5-4-3-2-1 Technique Work? When you feel anxious, your brain shifts into alert mode. Your breathing gets quick and shallow, your muscles tighten and your thoughts jump ahead to everything that could go wrong. Your mind is living in the future, and your body is reacting as if the danger is already here. Grounding gives your brain a different job. Finding five objects, noticing textures and listening for faint sounds takes real mental effort. Your attention has limited room, so when it fills up with sensory detail, there is less space left for spiraling thoughts. Many therapists describe this as bringing yourself back to the here and now. It also tells your body something simple. Right now, in this room, you are safe. That message helps your breathing slow and your shoulders drop. Why Do It Silently in a Classroom? At home you could say each item out loud, and many guides suggest that. A classroom is different. Talking would interrupt the lesson, draw attention to you and maybe make the anxious feeling worse. The silent version keeps all the benefits. You do the exact same steps inside your head. Nobody sees a thing, and you can use it during a lecture, a test, a presentation or a group discussion. It works at your desk, in the hallway between classes or in the lunchroom. How Do You Do the 5-4-3-2-1 Technique Silently? Step by Step Before you begin, sit comfortably. Put both feet on the floor. If you can, take one slow breath in through your nose and let it out gently. Nobody can see a calm breath, so this part is safe to do in class. Step 1: Find 5 Things You Can See Let your eyes move slowly around the room and pick out five objects. Do not just glance. Really look at each one and name it quietly in your mind with a small detail added. For example, you might think “blue marker on the whiteboard tray,” “a crack in the ceiling tile,” “the clock with the red second hand,” “a green backpack on the floor” and “the pencil mark on my desk.” Adding a detail like color, shape or size makes your brain work a little harder, and that is the whole point. You are giving your mind something specific to hold on to. Step 2: Find 4 Things You Can Feel Now shift your attention to your body and to what your body is touching. You can do this without moving much at all. Notice four things like these. Your feet pressing against the floor inside your shoes The chair holding up your back The surface of the desk under your forearms or hands The fabric of your sleeve or pants against your skin If you want a stronger sensation and can do it discreetly, press your fingertips together under the desk or rest your palm flat on your knee. Notice whether things feel warm, cool, rough, smooth, soft or hard. Step 3: Find 3 Things You Can Hear Close your eyes if that feels okay, or just soften your gaze toward your desk. Listen carefully and pick out three sounds. Start with the loud ones and then try to find quieter ones underneath. In a classroom you might hear the teacher’s voice, a pencil scratching, the hum of the lights or the air conditioner, a cough two rows over or footsteps in the hallway. Try to name each sound inside your head. Sometimes you will notice sounds that were there the whole time and you were just too stressed to hear them. Step 4: Find 2 Things You Can Smell This one can feel tricky in class, and that is okay. Breathe in gently through your nose and see what you notice. Maybe it is the dry-erase markers, the paper in your notebook, your hoodie, the eraser or a trace of someone’s lunch. If you cannot smell anything, that is fine. Just think of two smells you like. Fresh bread, rain on the ground, your favorite shampoo or the inside of a new book all count. Your brain responds to remembered smells almost the same way it responds to real ones. A small tip is to keep something with a pleasant scent in your bag. A bit of lip balm, a scented hand lotion or a mint in your pocket gives you something real to smell without anyone paying attention. Step 5: Find 1 Thing You Can Taste Pay attention to the inside of your mouth. You may notice the taste of your toothpaste from this morning, your last drink or just the plain taste of your mouth. If you are allowed to have a snack or water, a small sip or a mint can be your one taste. If not, you can imagine a flavor you love. Picture the first bite of your favorite food and let yourself taste it in your mind. Finish With One Slow Breath When you reach the end, take one more slow breath in and out. Then check in with yourself. Is your heartbeat a little slower? Are your shoulders lower? Is your jaw a little looser? You do not have to feel perfect. Even a small shift means the exercise worked. Can You Use Your Fingers to Count Silently? Yes, and many students find this makes the exercise easier to follow. Rest your hand on your lap or on your leg where it is not noticeable. As you find each item, press one finger down against your thumb or your leg. Start with five fingers up for the five things you see and fold one finger down as you spot each object. Then repeat with four fingers for the next sense and so on. The counting gives your hands something to do and keeps you from losing your place if your mind wanders. What Is a Quick Version of the 5-4-3-2-1 Technique? Sometimes you only have thirty seconds. Maybe the teacher is about to call on you or the test papers are being handed out. Here is a short version that still works. Name three things you can see Name two things you can feel Name one thing you can hear You can also do a one-sense version. Choose a single sense and go deep. For example, spend one full minute looking for details in a single object, like a poster on the wall. Notice every color, every letter and every shadow. Short versions are not as strong as the full exercise, but they can take the edge off when time is tight. When Should Students Use the Silent 5-4-3-2-1 Technique? Think of this as a tool you can reach for at any time. Some moments where it helps a lot include these. Right before a test starts or when you feel stuck partway through When you are waiting to give a presentation When you are called on and your mind goes blank After getting upsetting news or a harsh comment When the room is loud and feels overwhelming During a panic or strong anxiety wave When your thoughts keep looping about something at home or with friends It also helps to practice when you feel fine. If you try it at home a few times, it becomes familiar. Then when you really need it in class, your brain already knows the steps and you do not have to think about how. How Can Teachers Support Silent Grounding in the Classroom? Teachers play a big part in making this tool easy to use. A few simple habits make a real difference. Teach it to the whole class. When everyone learns the technique at the same time, no single student feels singled out. It becomes a normal classroom skill, like taking a deep breath before a test. Offer a silent signal. Some classrooms use a small card on the desk or a hand gesture that tells the teacher “I need a minute.” The student can then ground themselves without having to explain anything. Put a poster on the wall. A simple chart that lists the five senses and the numbers gives students a visual reminder. They can glance at it without anyone knowing why. Build in short calm moments. A one minute grounding break before an exam or after a noisy activity helps the whole room settle down. Respect privacy. If a student is using the technique, let them. Do not call attention to it or ask them to explain in front of peers. What Mistakes Should You Avoid? A few common things can make the exercise feel harder than it needs to be. Rushing. The technique works best at a slow pace. Give yourself a few seconds on each item instead of racing through the list. Being too hard on yourself. If your mind wanders, that is normal. Just come back to where you were without any self-criticism. Forcing it. Some days the exercise will feel great and other days it will feel plain. Both are fine. The more you practice, the more reliable it becomes. Expecting it to fix everything. Grounding helps you through a hard moment. It does not replace help from a counselor, a doctor or a trusted adult if anxiety is a regular struggle for you. Frequently Asked Questions How long does the 5-4-3-2-1 technique take? The full version takes about two to five minutes depending on how slowly you go. A short version can take less than a minute. Can I do the 5-4-3-2-1 technique during an exam? Yes. Because it is silent and still, it will not disturb anyone. Many students use it right at the start of a test to settle their nerves, or in the middle if they freeze up. What if I cannot smell or taste anything? That happens often, and it is completely fine. Think of smells and tastes you enjoy and imagine them as clearly as you can. Your brain still gets the benefit. Does the 5-4-3-2-1 technique work for panic attacks? Many people find it helpful during panic because it pulls attention away from fear and toward the surroundings. It may not stop a panic attack completely, but it can make the wave feel smaller. If you have frequent panic attacks, please talk to a doctor or counselor. Is the technique safe for kids? Yes. It is simple, gentle and has no side effects. School counselors often teach it to children as young as six or seven using simple language and pictures. Should I practice it before I need it? Yes. Practicing when you feel calm builds the habit, so the steps come easily when you are stressed. What if it does not work for me? Not every tool fits every person. You can try other grounding methods like slow breathing, pressing your feet into the floor or holding a small object in your pocket. If nothing seems to help and your worry affects school or sleep, reach out to a school counselor or healthcare provider. Final Thoughts You do not need a quiet room, a special place or any permission to calm your mind. With a little practice, the 5-4-3-2-1 technique fits into the small gaps of a school day. A few slow looks around the room, a few moments of noticing your body and a couple of quiet breaths can change how the next hour feels. Try it once this week while you feel fine. Then you will have it ready the next time your heart starts racing in the middle of class.

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