November 26, 2025 • 10 mins
Does this week feel heavy? Whether you are dealing with travel stress, facing a long drive, or simply bracing yourself for family gatherings, the pressure to "perform happiness" can be overwhelming.
In this special pre-holiday episode of Calming Anxiety, Martin guides you through a powerful visualization to build your "Psychological Shield". This is an essential toolkit for anyone dreading the "energy of regression"—that specific feeling of becoming a child again the moment you walk through your parents' door.
In this 10-minute session, we cover:
Keywords: Holiday anxiety, family boundaries, inner child healing, Grey Rock method, travel stress, nervous system regulation, toxic family dynamics, psychological shield, Calming Anxiety.Connect with us: If you are new here, please subscribe and share this with a friend in need this holiday season. Smile often, think positive thoughts, and be kind to your beautiful self.
👉 Click to subscribe and unlock ad-free episodes now!
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp
In this special pre-holiday episode of Calming Anxiety, Martin guides you through a powerful visualization to build your "Psychological Shield". This is an essential toolkit for anyone dreading the "energy of regression"—that specific feeling of becoming a child again the moment you walk through your parents' door.
In this 10-minute session, we cover:
- Safe for Driving: A guided regulation you can use with your eyes on the road to lower travel tension.
- Somatic Release: Scanning the solar plexus to release the "fight or flight" response stored in the body.
- Inner Child Work: Meeting the "Younger Self" who feels triggered by criticism, and offering them safety so you don't have to be defensive.
- The Grey Rock Method: How to become "uninteresting" to those who thrive on drama and disengage from toxic dynamics.
- Energetic Boundaries: visualizing a semi-permeable bubble of light that deflects judgment and guilt trips while letting love in.
Keywords: Holiday anxiety, family boundaries, inner child healing, Grey Rock method, travel stress, nervous system regulation, toxic family dynamics, psychological shield, Calming Anxiety.Connect with us: If you are new here, please subscribe and share this with a friend in need this holiday season. Smile often, think positive thoughts, and be kind to your beautiful self.
👉 Click to subscribe and unlock ad-free episodes now!
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to calming anxiety and the family armour pre-holiday anxiety reset your inner child healing.
(00:11):
Hi, I'm Martin and I'm so glad that you've chosen to press pause today.
This week can feel heavy.
Whether you're dealing with travel stress, preparing for the long drive or just bracing yourself for family gatherings,
(00:32):
the pressure to perform happiness can be overwhelming.
Today, we're going to do something different.
We're going to build a psychological shield.
This is a tool you can use to protect your peace, manage social anxiety, and handle difficult family dynamics without losing your cool.
(01:00):
So find your quiet place now, a comfortable position, and if you can, close your eyes.
If you are driving to your destination, simply soften your gaze and keep your eyes on the road, letting the sound of my voice regulate your nervous system.
(01:24):
Let's begin by acknowledging the physical symptoms of holiday anxiety.
You might feel it as a knot in your stomach, a tightness in your jaw or shallow breathing.
This is your body entering a fight or flight response because it anticipates stress.
(01:48):
Let's tell your body it is safe.
Take a deep, slow, in breath through your nose, filling your lungs completely.
Hold it at the top and then exhale with a long, audible sigh.
(02:09):
Let the shoulders drop.
Let's do that again.
Inhale deeply, signaling to your vagus nerve that you are in control.
And then exhale, releasing the tension of packing, the stress of traffic, and the anticipation of social interaction.
(02:38):
Now bring your attention to your solar plexus, the area right below your ribcage.
This is often where we hold the energy of regression, that feeling of becoming a child again when we walk through our parent's door.
I want you to perform a body scan starting from the top of your head, melting down through your neck and throat.
(03:09):
Release any words that are holding you back.
Move down your spine, softening the arm around your heart.
We are looking for neutral.
We are looking to lower your cortisol levels and find a baseline of calm before the storm of activity begins.
(03:36):
You are an adult, you are safe in your body.
You are capable of emotional regulation even in chaotic environments.
So breathe in through your nose and then exhale the stress and tension of anticipation.
(04:04):
I want you to use your imagination now for a powerful visualization technique.
Imagine you are standing outside the door of the place you are visiting this week, but you are not alone.
Standing next to you is a younger version of you.
(04:28):
This is your inner child.
This is the version of you that feels easily triggered by criticism, who feels small when parents raise their voices,
or who feels the need to people please to keep the peace.
(04:49):
Look at this younger version of you. They may look scared or defensive.
I want you, the adult you, to kneel down and take their hand.
Tell them, "I am here now. I will handle the difficult conversations. I will set the boundaries.
(05:18):
You do not have to defend us anymore."
Imagine this in your mind's eye right now.
And feel the relief in that younger self.
This is how we heal the old triggers.
(05:42):
When a relative makes a passive, aggressive comment or offers unsolicited advice about your life,
you can pause. You can visualize that younger self stepping behind you for protection.
You, the adult, can choose how to respond.
(06:06):
You can choose to disengage.
You can use the Grey Rock method and simply be uninteresting to those who thrive on drama.
You are not that child anymore. You have autonomy.
You have the car keys. You have the power to walk out of the room and take a breath.
(06:36):
You are in control because the simple, undeniable fact is this.
You are worthy.
Now let's visualize building your shield.
(06:58):
Imagine a semi-permanpal bubble of light surrounding your entire body.
This is your energetic boundary.
I wonder what color you would choose.
It allows love and laughter and gratitude to pass through.
(07:21):
But it deflects judgment. It deflects guilt trips.
It deflects the protection of others in securities.
It simply stops the negativity of those around us.
Imagine this shield shimmering around you.
(07:43):
It is strong. It is your safe space that travels with you wherever you are whenever you need it.
If the noise gets too loud or the political arguments start at the dinner table,
visualize this shield thickening.
(08:08):
You are safe inside it. You are simply an observer, not a participant within the chaos.
You are the calm in the middle of the storm.
Take a moment now to solidify this feeling.
(08:31):
Repeat these affirmations slightly to yourself.
I am allowed to take breaks.
I am allowed to say no to events that drain me.
(08:55):
My peace is more important than their expectations.
I do not need to explain my life choices to anyone.
(09:18):
I am grounded. I am secure. I am enough.
As we bring this session to a close, remember that you carry this tool with you always.
(09:39):
You can step into the bathroom, your car or quiet room at any point this week.
Take three deep breaths and reestablish this shield.
You are not responsible for other people's emotions.
You are only responsible for your own calm.
(10:03):
Take one last deep breath, breathe it in and as you exhale, open your eyes,
ready to face the day with a new sense of armour and grace.
Thank you for listening and choosing calming anxiety today.
Have a wonderful time wherever you are, whatever you are doing.
(10:28):
If you are new, please do subscribe, leave me a comment or share this with a friend in need.
Smile often, positive thoughts and to your beautiful song be kind.
(10:50):
Welcome to calming anxiety and the family armour pre-holiday anxiety reset your inner child healing.
(00:11):
Hi, I'm Martin and I'm so glad that you've chosen to press pause today.
This week can feel heavy.
Whether you're dealing with travel stress, preparing for the long drive or just bracing yourself for family gatherings,
(00:32):
the pressure to perform happiness can be overwhelming.
Today, we're going to do something different.
We're going to build a psychological shield.
This is a tool you can use to protect your peace, manage social anxiety, and handle difficult family dynamics without losing your cool.
(01:00):
So find your quiet place now, a comfortable position, and if you can, close your eyes.
If you are driving to your destination, simply soften your gaze and keep your eyes on the road, letting the sound of my voice regulate your nervous system.
(01:24):
Let's begin by acknowledging the physical symptoms of holiday anxiety.
You might feel it as a knot in your stomach, a tightness in your jaw or shallow breathing.
This is your body entering a fight or flight response because it anticipates stress.
(01:48):
Let's tell your body it is safe.
Take a deep, slow, in breath through your nose, filling your lungs completely.
Hold it at the top and then exhale with a long, audible sigh.
(02:09):
Let the shoulders drop.
Let's do that again.
Inhale deeply, signaling to your vagus nerve that you are in control.
And then exhale, releasing the tension of packing, the stress of traffic, and the anticipation of social interaction.
(02:38):
Now bring your attention to your solar plexus, the area right below your ribcage.
This is often where we hold the energy of regression, that feeling of becoming a child again when we walk through our parent's door.
I want you to perform a body scan starting from the top of your head, melting down through your neck and throat.
(03:09):
Release any words that are holding you back.
Move down your spine, softening the arm around your heart.
We are looking for neutral.
We are looking to lower your cortisol levels and find a baseline of calm before the storm of activity begins.
(03:36):
You are an adult, you are safe in your body.
You are capable of emotional regulation even in chaotic environments.
So breathe in through your nose and then exhale the stress and tension of anticipation.
(04:04):
I want you to use your imagination now for a powerful visualization technique.
Imagine you are standing outside the door of the place you are visiting this week, but you are not alone.
Standing next to you is a younger version of you.
(04:28):
This is your inner child.
This is the version of you that feels easily triggered by criticism, who feels small when parents raise their voices,
or who feels the need to people please to keep the peace.
(04:49):
Look at this younger version of you. They may look scared or defensive.
I want you, the adult you, to kneel down and take their hand.
Tell them, "I am here now. I will handle the difficult conversations. I will set the boundaries.
(05:18):
You do not have to defend us anymore."
Imagine this in your mind's eye right now.
And feel the relief in that younger self.
This is how we heal the old triggers.
(05:42):
When a relative makes a passive, aggressive comment or offers unsolicited advice about your life,
you can pause. You can visualize that younger self stepping behind you for protection.
You, the adult, can choose how to respond.
(06:06):
You can choose to disengage.
You can use the Grey Rock method and simply be uninteresting to those who thrive on drama.
You are not that child anymore. You have autonomy.
You have the car keys. You have the power to walk out of the room and take a breath.
(06:36):
You are in control because the simple, undeniable fact is this.
You are worthy.
Now let's visualize building your shield.
(06:58):
Imagine a semi-permanpal bubble of light surrounding your entire body.
This is your energetic boundary.
I wonder what color you would choose.
It allows love and laughter and gratitude to pass through.
(07:21):
But it deflects judgment. It deflects guilt trips.
It deflects the protection of others in securities.
It simply stops the negativity of those around us.
Imagine this shield shimmering around you.
(07:43):
It is strong. It is your safe space that travels with you wherever you are whenever you need it.
If the noise gets too loud or the political arguments start at the dinner table,
visualize this shield thickening.
(08:08):
You are safe inside it. You are simply an observer, not a participant within the chaos.
You are the calm in the middle of the storm.
Take a moment now to solidify this feeling.
(08:31):
Repeat these affirmations slightly to yourself.
I am allowed to take breaks.
I am allowed to say no to events that drain me.
(08:55):
My peace is more important than their expectations.
I do not need to explain my life choices to anyone.
(09:18):
I am grounded. I am secure. I am enough.
As we bring this session to a close, remember that you carry this tool with you always.
(09:39):
You can step into the bathroom, your car or quiet room at any point this week.
Take three deep breaths and reestablish this shield.
You are not responsible for other people's emotions.
You are only responsible for your own calm.
(10:03):
Take one last deep breath, breathe it in and as you exhale, open your eyes,
ready to face the day with a new sense of armour and grace.
Thank you for listening and choosing calming anxiety today.
Have a wonderful time wherever you are, whatever you are doing.
(10:28):
If you are new, please do subscribe, leave me a comment or share this with a friend in need.
Smile often, positive thoughts and to your beautiful song be kind.
(10:50):
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