Halloween might be the season of ghosts, goblins, and things that go bump in the night — but for many of us, feeling spooked can happen any time of year. Whether it’s a big test, a tough friendship, or something new that feels overwhelming, fear and worry are emotions we all experience. The good news? Just like a Halloween story, those feelings don’t last forever — and with the right tools, we can calm our minds and feel more in control.
Understanding “Spooky Stress”
Sometimes our brains can play tricks on us — making small worries feel bigger than they are. This is perfectly normal! When we feel anxious or scared, our bodies go into “fight or flight” mode, preparing to protect us. While this response can be helpful, it can also make our hearts race or our tummies twist, even when we’re safe. Learning how to recognise these signs is the first step toward calming ourselves down.
Try This: The “Calm Cauldron” Breathing Exercise
When your thoughts start swirling like a witch’s brew, take a few slow, deep breaths:
- Breathe in slowly through your nose for four seconds.
- Hold your breath for two seconds.
- Breathe out through your mouth for six seconds, as if gently blowing out a candle.
Repeat a few times, imagining that each breath settles the glitter in your mind — just like our mindfulness glitter jars!
Turning Fear Into Focus
Instead of running from scary feelings, try to face them with curiosity. Ask yourself:
- “What’s really worrying me right now?”
- “What’s one small thing I can do to feel better?”
Sometimes writing worries down, talking to someone you trust, or using positive affirmations can make those thoughts feel less powerful. Remember — even the bravest superheroes feel scared sometimes; bravery means doing things even when you feel afraid.
Treat Yourself with Kindness
Just like we say “trick or treat!”, it’s important to choose the “treat” option when it comes to self-talk. When you make a mistake or have a bad day, be kind to yourself. Instead of saying, “I can’t do this,” try, “I’m learning and doing my best.” Self-compassion helps our minds stay calm and confident.
Final Thought
Halloween might be full of spooky surprises, but stress doesn’t have to haunt us. With a few mindful moments and kind thoughts, we can all learn to calm our minds when things feel scary.
