December 16, 2025 • 10 mins
"Good enough" is not a failure. It is a freedom.Welcome to the final day of The Holiday Sanctuary. As we reach the peak of the season, it is easy to fall into the trap of "Compare and Despair." We scroll through social media seeing perfect trees, perfect dinners, and perfect families, and suddenly, our reality feels like it's lacking. We carry the weight of impossible expectations, trying to create a magic moment at the expense of our own mental health.In today’s finale, Releasing the Pressure to be Perfect, we are putting those burdens down. We are choosing connection over perfection.In this session, you will experience:
👉 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 CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a pa
- 4-7-8 Breathing: A deep relaxation technique (often called the "natural tranquilizer" for the nervous system) to help you exhale tension and frustration.
- The "Heavy Baggage" Visualization: A liberating mental exercise where we identify the heavy bags we are carrying—labeled "Expectations," "Money," and "Perfection"—and physically visualize setting them down and walking away lighter.
- Affirmations for Acceptance: "I release the need for perfection." "I choose presence over pressure."
👉 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 CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a pa
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome back to calming anxiety. Today is day 4, the final of our holiday sanctuary, releasing
(00:10):
the pressure to be perfect. We have arrived at the point in this season where the compare
and despair trap is waiting for us. You might scroll through your phone and see images
of immaculate homes, perfectly wrapped gifts and smiling families that seem to have no
(00:33):
conflict. Suddenly, your own reality feels like it isn't enough. You feel the pressure
to bake more, buy more and be more. But today, we are going to dismantle that pressure. I
(00:53):
want to offer you a radical thought. Good enough is not a failure. Good enough is actually
perfect because it means you prioritized your sanity over an image. A happy, messy holiday
(01:16):
is infinitely better than a perfect stressful one. Let's begin by releasing the physical
tension that perfectionism holds in our bodies. We often hold this tension in our diaphragm
and shoulders. So we are going to use the 4-7-8 breathing. This is a deep relaxation technique
(01:45):
that angts like a tranquilizer for the nervous system. We will inhale through our nose for
a count of 4. Hold that breath at the top for a count of 7 and exhale forcefully through
our mouth, making a wish sound for a count of 8. However, if these numbers are too long
(02:10):
for you right now, do what feels best. Let's do this together. Sit up straight. Exhale
completely. Now inhale through your nose quietly, 2, 3, 4. Hold the breath, 2, 3, 4, 5, 6, 7.
(02:38):
Now exhale through the mouth, wish 2, 3, 4, 5, 6, 7, 8. And again inhale through the nose,
2, 3, 4. Hold it, keep the body soft, 5, 6, 7. Exhale through the mouth. Let it all go,
(03:05):
5, 6, 7, 8. Let's do that again. Inhale through the nose, 2, 3, 4. Hold it, keep that body soft,
5, 6, 7. Exhale completely to the mouth. Let it all out, 5, 6, 7, 8. And one last time,
(03:37):
inhale calm, 2, 3, 4. Hold, just suspend that moment for a little while longer, 5, 6, 7.
Exhale tension and stress, 3, 4, 5, 6, 7, 8. And now just return to your normal breathing.
(04:06):
Feel how your shoulders have dropped, how the muscles around your jaw have relaxed. Feel
your breathing now. Connect with the rhythmic beauty of the rise and form. And that control
(04:28):
sense of calm and clarity. Now with your eyes closed, I want you to imagine you are walking
along a path. It is a beautiful day, but you are tired, you are tired because you are carrying
three heavy oversized travel bags. They are digging into your hands and weighing down your
(04:56):
shoulders. Imagine, visualize that. Look down at the bags, they have labels on them. The first
bag is huge and heavy, the label says perfection. It is filled with every detail you are trying
(05:17):
to control. The second bag is labeled expectations. It is filled with what your family, your friends
or society thinks that you should do. The third bag is labeled comparison. It is filled
(05:38):
with fear that you aren't doing as well as everyone else. You have been carrying these for
weeks, no wonder you were exhausted. But look ahead of you, on the side of the path, there
is a sturdy wooden bench. It is waiting for you. Imagine walking over to it. I want you to visualize
(06:07):
your self-stopping. Take the bag, label perfection and drop it. Here's a third as it hits the ground.
Take the bag, labeled expectations and set it down. You don't need to carry it anymore.
(06:28):
And take the bag, labeled comparison and leave it right there in the dirt.
Stand up straight, roll your shoulders back, feel how light you are.
You can walk away from this bench. You are leaving that luggage behind. You are walking forward
(06:55):
into your holiday with empty hands and a truly open heart.
You are free. Let's seal this freedom with our final affirmations. Let these words replace the
critical voice in your head. And as always, visualize them in your mind's eye. Repeat them silently
(07:25):
in your thoughts after I have spoken them and imagine them drifting down to entwine themselves
into the fabric of your beautiful soul. I am enough just as I am.
I release the need for perfection. I choose presence over pressure.
(07:58):
My joy matters more than my image.
I give myself permission to rest.
Take one final deep breath, breathing in that sense of lightness.
(08:26):
And as you breathe out, appreciate all that you are, love all that you are.
Allow yourself to move forward with harmony, with clarity, with self-love.
Now wiggle your fingers and toes. Take a deep breath in and as you exhale, stretch out the
(08:52):
muscles in your arms and legs. And then slowly open your eyes.
Thank you for joining me in this holiday sanctuary. You now have the tools
connection, pacing, shielding, releasing. The sanctuary is always here when you need it.
(09:13):
I wish you a gentle peaceful season. Take care of yourself, truly.
You're one in eight billion and as deserving as anyone else of true happiness, of balance.
If you enjoyed these sessions, if there's an affirmation, a system you would like me to record, leave
(09:37):
it in the comments or email me, markthewlett@gmail.com. That's in the show notes as well.
Have a lovely day, my friend. Smile often, positive thoughts when you look in the mirror,
and in every thought, word, indeed. Be kind.
(10:06):
[BLANK_AUDIO]
Welcome back to calming anxiety. Today is day 4, the final of our holiday sanctuary, releasing
(00:10):
the pressure to be perfect. We have arrived at the point in this season where the compare
and despair trap is waiting for us. You might scroll through your phone and see images
of immaculate homes, perfectly wrapped gifts and smiling families that seem to have no
(00:33):
conflict. Suddenly, your own reality feels like it isn't enough. You feel the pressure
to bake more, buy more and be more. But today, we are going to dismantle that pressure. I
(00:53):
want to offer you a radical thought. Good enough is not a failure. Good enough is actually
perfect because it means you prioritized your sanity over an image. A happy, messy holiday
(01:16):
is infinitely better than a perfect stressful one. Let's begin by releasing the physical
tension that perfectionism holds in our bodies. We often hold this tension in our diaphragm
and shoulders. So we are going to use the 4-7-8 breathing. This is a deep relaxation technique
(01:45):
that angts like a tranquilizer for the nervous system. We will inhale through our nose for
a count of 4. Hold that breath at the top for a count of 7 and exhale forcefully through
our mouth, making a wish sound for a count of 8. However, if these numbers are too long
(02:10):
for you right now, do what feels best. Let's do this together. Sit up straight. Exhale
completely. Now inhale through your nose quietly, 2, 3, 4. Hold the breath, 2, 3, 4, 5, 6, 7.
(02:38):
Now exhale through the mouth, wish 2, 3, 4, 5, 6, 7, 8. And again inhale through the nose,
2, 3, 4. Hold it, keep the body soft, 5, 6, 7. Exhale through the mouth. Let it all go,
(03:05):
5, 6, 7, 8. Let's do that again. Inhale through the nose, 2, 3, 4. Hold it, keep that body soft,
5, 6, 7. Exhale completely to the mouth. Let it all out, 5, 6, 7, 8. And one last time,
(03:37):
inhale calm, 2, 3, 4. Hold, just suspend that moment for a little while longer, 5, 6, 7.
Exhale tension and stress, 3, 4, 5, 6, 7, 8. And now just return to your normal breathing.
(04:06):
Feel how your shoulders have dropped, how the muscles around your jaw have relaxed. Feel
your breathing now. Connect with the rhythmic beauty of the rise and form. And that control
(04:28):
sense of calm and clarity. Now with your eyes closed, I want you to imagine you are walking
along a path. It is a beautiful day, but you are tired, you are tired because you are carrying
three heavy oversized travel bags. They are digging into your hands and weighing down your
(04:56):
shoulders. Imagine, visualize that. Look down at the bags, they have labels on them. The first
bag is huge and heavy, the label says perfection. It is filled with every detail you are trying
(05:17):
to control. The second bag is labeled expectations. It is filled with what your family, your friends
or society thinks that you should do. The third bag is labeled comparison. It is filled
(05:38):
with fear that you aren't doing as well as everyone else. You have been carrying these for
weeks, no wonder you were exhausted. But look ahead of you, on the side of the path, there
is a sturdy wooden bench. It is waiting for you. Imagine walking over to it. I want you to visualize
(06:07):
your self-stopping. Take the bag, label perfection and drop it. Here's a third as it hits the ground.
Take the bag, labeled expectations and set it down. You don't need to carry it anymore.
(06:28):
And take the bag, labeled comparison and leave it right there in the dirt.
Stand up straight, roll your shoulders back, feel how light you are.
You can walk away from this bench. You are leaving that luggage behind. You are walking forward
(06:55):
into your holiday with empty hands and a truly open heart.
You are free. Let's seal this freedom with our final affirmations. Let these words replace the
critical voice in your head. And as always, visualize them in your mind's eye. Repeat them silently
(07:25):
in your thoughts after I have spoken them and imagine them drifting down to entwine themselves
into the fabric of your beautiful soul. I am enough just as I am.
I release the need for perfection. I choose presence over pressure.
(07:58):
My joy matters more than my image.
I give myself permission to rest.
Take one final deep breath, breathing in that sense of lightness.
(08:26):
And as you breathe out, appreciate all that you are, love all that you are.
Allow yourself to move forward with harmony, with clarity, with self-love.
Now wiggle your fingers and toes. Take a deep breath in and as you exhale, stretch out the
(08:52):
muscles in your arms and legs. And then slowly open your eyes.
Thank you for joining me in this holiday sanctuary. You now have the tools
connection, pacing, shielding, releasing. The sanctuary is always here when you need it.
(09:13):
I wish you a gentle peaceful season. Take care of yourself, truly.
You're one in eight billion and as deserving as anyone else of true happiness, of balance.
If you enjoyed these sessions, if there's an affirmation, a system you would like me to record, leave
(09:37):
it in the comments or email me, markthewlett@gmail.com. That's in the show notes as well.
Have a lovely day, my friend. Smile often, positive thoughts when you look in the mirror,
and in every thought, word, indeed. Be kind.
(10:06):
[BLANK_AUDIO]
Popular Podcasts
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Bobby Bones Show
Listen to 'The Bobby Bones Show' by downloading the daily full replay.