The final few months of the year can be a stressful time, with the lead up to Christmas, and the difficulties that the festive season can bring, such as financial pressure and the anxiety of being around toxic family members. With this in mind, I wanted to have a chat with mindfulness instructor, coach, and author of Let It Settle, which has recently been published by Wiley, to get some tips that we use to navigate stressful day-to-day life.
I have been a fan of Michael’s work for a while and I would recommend his book, podcast and Instagram content to anyone that is struggling with overwhelm or anxiety.
Q&A with Michael Galyon, author of Let It Settle: Daily Habits to Move You From Chaos to Calm and Let It Settle Journal: Guided Prompts and Practices to Move You From Chaos to Calm, both published by Wiley
Q1. What advice would you give someone who struggles to live in the present due to overwhelming stress?
The world we live in is an incredibly noisy and distracting place. Between twenty-four hour news cycles, social media, and hyper-targeted advertising, our attention is constantly up for sale and it can often seem like an impossible task to simply stay present. Add to that the daily stress that accompanies our jobs, family lives, relationships, and an unsteady political climate, and it makes perfect sense that the majority of us are trying to be anywhere but the present moment.
As humans, we are comfort seeking machines that will do anything in our power to avoid discomfort and when the present moment is causing distress, we’ll find ways to self-soothe and dissociate ourselves from it all. This can take the form of excessive scrolling on social media, binge watching tv shows, or even overworking ourselves to avoid facing uncomfortable thoughts or feelings. These habits provide short-term relief, but they often deepen our stress in the long run because they prevent us from addressing what’s really causing our distress. To combat the presence problem so many of us are facing, start with small, manageable steps to gradually build a mindful presence.
The best thing you can do is begin to bring awareness to the activities you use to escape stress. Recognizing these patterns is a powerful first step and gives you the ability to create change. Once you’re aware of how you’re choosing to distract yourself in moments of stress, try to replace just a few minutes of these activities with something grounding. This could be as simple as taking a few deep breaths, going for a short walk, or practicing a quick mindfulness exercise. By breaking these moments down into manageable pieces, you reduce the pressure to make sweeping changes all at once.
As an example, if mindlessly scrolling is your distractor of choice, when you start to recognize you’ve been on social media for too long, take a moment to place the phone aside, take a deep breath, become aware of your senses and surroundings, and then proceed with your day. That brief moment of presence can help to bring your back to the here and now and allow you to approach your day with more purpose and drive.
Remember that staying present is a skill—it takes practice, and you won’t be perfect at it overnight. Be gentle with yourself as you try these techniques, and celebrate small victories along the way. Over time, these moments of presence will accumulate, helping you build resilience against stress and allowing you to approach challenges with a clearer, calmer mind.
Q2. What is one daily habit that you think everyone should implement?
One daily habit that I think everyone should implement is creating a moment of stillness each day—something I call a “settling moment.” This doesn’t have to be long; even just five minutes can make a significant difference. The idea is to take a break from the demands of the day and simply let things settle, without any distractions, goals, or expectations.
In this quiet space, focus on your breath, feel your body relax, and just let whatever thoughts or feelings come up to be there without needing to act on them. These moments allow you to reconnect with yourself, and they help to clear the mental clutter that builds up from all the noise and busyness around us. Over time, this practice helps you feel more grounded, centered, and connected to what truly matters. It’s a small habit that, when practiced consistently, can have a ripple effect on your overall sense of calm and clarity throughout the day.
Q3. What advice would you give someone who is struggling with anxiety?
For someone struggling with anxiety, my advice would be to start by grounding yourself in the present moment through small, manageable practices. Anxiety often pulls us into an overwhelming loop of “what-ifs” about the future, but reconnecting with the here and now can help create a sense of calm amidst the chaos. In Let It Settle, I talk about using breathwork and body awareness as tools to anchor yourself. When anxiety strikes, take a moment to breathe deeply, feeling the rise and fall of your belly. This not only shifts your focus from anxious thoughts to the sensation of breathing but also signals to your nervous system that it’s okay to relax.
Additionally, find ways to embrace a sense of self-compassion. Remind yourself that it’s okay to feel anxious; it doesn’t define you, and you are not alone in this experience. When anxiety feels all-consuming, try practicing small acts of kindness towards yourself. Whether it’s taking a few minutes to settle into a favorite spot, listen to calming music, or simply sit with a comforting beverage, giving yourself permission to be gentle helps to ease the grip of anxiety.
Lastly, don’t hesitate to seek support. Anxiety can feel isolating, but talking to someone—a friend, family member, or professional—can help lighten the load and offer new perspectives. Remember that managing anxiety is a journey, not a quick fix. With patience, kindness toward yourself, and grounding practices, you’ll gradually build resilience and find moments of peace within.
About the author:
MICHAEL GALYON is the author of Let It Settle: Daily Habits to Move You From Chaos to Calm and Let It Settle Journal: Guided Prompts and Practices to Move You From Chaos to Calm, both published by Wiley.
He has come to be known by many as their compassionate guide on the path to calm. With a kind heart and a deep appreciation for mindfulness, Michael serves as a nurturing presence in the lives of his coaching clients, his 1 million+ social media followers on TikTok (@coachmichael1) and Instagram (@michael.galyon), as well as listeners on his podcast, Letting It Settle with Michael Galyon. Michael is a certified mindfulness instructor and professional life and business coach credentialed by the International Coach Federation. He is dedicated to creating a safe and inclusive space where individuals can find solace and cultivate a sense of calm amid life’s challenges. With an eclectic background in education, business, the performing arts, and health and wellness, Michael brings a unique perspective to his work and draws on his experience to connect with people from all walks of life. While his work may take him from boardrooms to meditation retreats, his mission remains the same: to help you come home to yourself and find a calmer, kinder, and more connected you.
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