Making It Through the Holidays with Mindfulness

We all know the holidays can be a stressful time. The financial pressure, travel stress, the

sudden onslaught of parties and events which cut into the limited free time most adults already

have (not to mention the time that we could be doing the other holiday related tasks -

shopping, wrapping, and cooking), cultural and religious expectations, and none of that even

begins to touch family dynamics. The unrealistic expectations we put on ourselves to create

the perfect holiday, cook the perfect cookies, or find the perfect gift. Finally, there are the

hidden anxieties and stressors – loneliness, weather or daylight related depression, or dietary

and health concerns. I am sure this is far from a comprehensive list, but these are the things

that almost everyone, regardless or religion, or lack thereof, will experience from the end of

November through sometime in the first week of January.

While we cannot always, or do not wish to, avoid the societal, cultural, and familial obligations

that come with the season, we can approach it in a way that can minimize our stress levels.

And this is where mindfulness comes in.

The dictionary defines mindfulness as “a state of focused attention and awareness in which

individuals actively and non-judgmentally observe their thoughts, feelings, sensations, and

surroundings. It involves being fully present in the current moment, acknowledging and

accepting one's experiences without getting overly caught up in them or reacting impulsively.”

How does this apply to you? Well, simply put, the holidays are meant to be a time of joy and

celebration, but often it’s because we are rushing around checking off items in our mental do to

list that we forget to stop, be present, and enjoy the parts that make up the whole of the

holidays. This is where mindfulness can ground us back to what the season is truly supposed to

be about. While you are grocery shopping, stop and really smell the oranges and mint,

appreciate the colors of the cranberry tart. While you are choosing gifts, especially if you are

experiencing financial stress, take a few minutes and really think about the person you are

giving the gift to; often something small and meaningful, something that shows you know their

personality, will have much more of an impact than this year’s designer item. If you are

overwhelmed in a social situation, slow down and mindfully focus on your breath to find calm.

Some other tips for approaching the holidays, and life in general, with mindfulness include:

Body Awareness: How are the surroundings influencing your body? (Is the cold making you

shiver, or does it feel crisp and refreshing? Is the fireplace warming you and easing tension in

your muscles, or is it just making your eyes burn? Can you adjust your placement in a space to

be able to fully enjoy it?)

Mindful Walking: Intentionally focus on where you are going, but without rushing. (Focus on

the act of what you are doing rather than the end result of having it done. This will allow you to

take in small details of your surroundings that you might otherwise have missed.)

Mindful Eating: Rather than stressing about how the season will affect your body, or worse,

depriving yourself, focus on savoring each bite; color and smell followed by texture and flavor.

(Mindful eating will allow you to enjoy the treats of the season without overindulging as it gives

time for your brain to send the “sated” signal.)

Mindful Listening: Practice active listening during social engagements. Focus on the speaker's

words without formulating your response while they're talking. Pay attention to the tone and

nuances of their voice. (This can allow what might otherwise be an obligation to transform into

an opportunity to deepen a friendship, family, or work relationship, allowing for more ease of

communication and understanding for time to come. It also allows us to feel connected to

others, which has been shown to increase our own satisfaction with our lives.)

Mindful Self Care: I list this last, but it is the most important as it makes all other things

possible. Be mindful and intentional about where you are at and what your limitations are.

Make time for proper sleep, nutrition, exercise, and downtime. You cannot pour from an

empty cup and all of your endeavors will go more smoothly, and have better results, if you take

some time to unwind and practice self-care.

Practicing mindfulness will allow you to appreciate the small things and reconnect to the spirit

of the season, as well as allowing you to slow down and better connect to your own intuition

about the things in your life, from whether or not the new cookie recipe will be a hit in the

office (have you actively listened to your coworkers likes and dislikes?) to whether the gift you

plan to give your POI will send the correct message (have you reflected on what you see them

use or do the most? Or what color they tend to reach for first?) to navigating family gatherings

(have you practiced your mindful breathing?). But also know that I am always here to help

you navigate anything which might still need clarity.

Happy holiday season to everyone!