🕊️ Pause & Pray: When holiday anxiety makes your heart feel tight

Pause & Pray: When holiday anxiety makes your heart feel tight

(A gentle, faith-rooted reset for tired hearts)

Take a slow breath in.
Let it out longer than you breathe it in.
Unclench your jaw. Drop your shoulders.
If you can, place one hand over your heart and whisper: “I’m here. God is here.”

Some seasons don’t feel merry.
They feel loud. Busy. Heavy.
Like everyone expects you to show up smiling—while your nervous system is quietly screaming, “I can’t keep up.”

Tired heart, hear this softly: you are not failing.
Your body may be responding to pressure, grief, memories, money stress, family dynamics, and a thousand tiny demands.
And God is not disappointed in you. He is near.

A 60-second reset (do this first)

Inhale for 4…
Exhale for 6…
Repeat three times.

Now name three true things (no arguing, no fixing—just truth):

I am safe enough right now.

I don’t have to do everything today.

God will meet me in small steps.

Scripture to hold

“The Lord is near to the brokenhearted and saves the crushed in spirit.”
— Psalm 34:18

Prayer

Jesus, the holidays feel like a lot.
My chest feels tight, my mind feels fast, and my heart feels tired.

I bring You my anxiety without shame.
I bring You my grief without pretending.
I bring You my pressure without performing.

Lord, quiet what is racing inside me.
Help my body remember it is safe.
Help me release what I was never meant to carry.

Give me wisdom for what to say yes to—
and courage for what to say no to.
Teach me that boundaries can be loving,
and rest can be holy.

When the noise rises, pull me back to Your presence.
Not with force… with gentleness.
Not with fear… with peace.

Today I choose one breath at a time.
One moment at a time.
One “next right step” at a time.

I am held.
I am loved.
I am not alone.

Amen.

Tiny step for today (choose one)

Lower the bar on purpose: pick three priorities and release the rest

Recovery break: sit quietly for 5 minutes after your next task

One boundary script: “I’m keeping it simple this year.”

One support text: “I’m overwhelmed—can you pray for me?”

Body care: water + protein before you go anywhere

If today feels heavy, let it be simple.
God is not asking you to sparkle.
He is inviting you to breathe and be held.

"💗 With love and grace,

Jennifer Nicole Green, NP-C
Founder of Lolli Love — Faith-rooted, trauma-informed well-being for tired hearts."