How Mindfulness Can Relieve Holiday Stress

How To Stay in the Present During The Holidays

Do you ever feel you just want to sit and relax, looking at the beautiful outdoors? With the holiday season starting, it may be hard to escape from “life”! The holiday season often brings added stress. There are pressures of family gatherings, gift-giving, and financial strain.

Practicing mindfulness can be a powerful tool to navigate this busy season.

Mindfulness is the act of focusing on the present moment. That might sound easy. It’s not at all! Mindfulness involves observing thoughts, feelings, and sensations without judgment. This practice can increase awareness and reduce reactivity. Mindfulness helps you stay calm.

One benefit of mindfulness is stress reduction. The holidays can be overwhelming with numerous tasks and obligations. When you practice mindfulness, it helps create a sense of calm. Focusing on breathing and grounding can reduce anxiety.

Mindfulness also aids in emotional regulation. Holidays can trigger strong emotions, from joy to sadness. They can be tough due to family dynamics and memories of loved ones.and understanding.

Family Events For The Holidays

Where do your thoughts go when you start planning to attend some of the family events?

Have you ever anticipated having the same issues and arguments come in as “last year”? You might replay, like a bad movie, scenes from past holiday seasons. You can feel yourself get tense and agitated just by the thoughts of what could happen.

So, how can you stop the movie in your head and the bad ending? Mindfulness helps one to accept emotions. It prevents them from spiraling out of control. This acceptance allows people to experience emotions while maintaining control over their reactions.

Mindfulness encourages gratitude. During the holidays, it’s easy to focus on what we lack or what we want to improve. By staying mindful, individuals can focus on small, positive moments. Taking a moment to appreciate these moments can improve mood and reduce stress. Gratitude is a powerful antidote to the holiday blues.

It also improves connections with others. Being present during family gatherings can deepen relationships. Don’t let your mind and your thoughts replay what happened before.

It also improves connections with others. Being present during family gatherings can deepen relationships.  Don’t let your mind and your thoughts replay what happened before. Mindfulness allows people to engage completely without worrying about past responses. This helps in attentive listening and thoughtful responding. You might find you enjoy your cousin far more than you thought you would! Using mindfulness can improve interpersonal bonds.

Mindfulness Skills At A Family Holiday Event:

* Take a Deep Breath:  Before entering, pause and take a slow, deep breath. This helps you feel grounded and calm.

* Set an Intention: Think of one positive goal, like being present or showing kindness. Let this guide your actions.

* Listen Fully:  Focus on listening without planning your response. Pay attention to each word and tone.

* Observe Emotions: Notice any emotions that come up. Label them mentally without reacting right away.

* Pause if You Feel Overwhelmed: Step outside or find a quiet space. Take deep breaths to recenter yourself.

* Practice Gratitude: Find small things to appreciate, like a loved one’s smile or a warm hug.

* Savor the Moment: Focus on the sounds, sights, and scents around you. Engage completely in each experience.

* Be Kind to Yourself: If things get tense, remind yourself that it’s okay. You don’t have to control everything.

* Take Breaks: Allow yourself to step away for a moment if you need to reset.

* Reflect Afterwards:  After the event, take a few minutes to reflect on positive moments. Recognize what went well.

These small mindfulness steps can make holiday events more fun and less stressful.

MIndfulness For Company Holiday Functions

Like your “real” family, you also may experience one with work.  We all spend as much, or more time with those you work with, and triggers develop. You might enter the company holiday party with a plan to avoid others and not bring “work” into it. 

You might even try to come up with an excuse for not attending the holiday event because you have already created the scenarios of what will happen during the event.

Let’s see how Mindfulness can make work holiday events more fun and less stress.

Using Mindfulness Skills At Company Holiday Functions

* Take a Deep Breath: Before you enter, pause and take a slow, deep breath. It helps you feel grounded.

* Set a Positive Intention:  Think about your goal. It could be to connect with colleagues or just to have fun.

* Focus on the Present Moment: Let go of worries about work or the past. Stay in the here and now.

* Engage in Active Listening: Give your full attention to each conversation. Avoid thinking about your reply until they finish.

* Notice Your Body Language: Stand relaxed, smile, and stay open. Mindful posture boosts confidence and comfort.

* Savor Small Details: Enjoy the flavors, sounds, and sights. Savor each bite or sip and notice the festive décor.

* Pause if You Feel Anxious:  Step aside for a deep breath. A quick pause can reduce stress and refocus you.

* Appreciate Connections: Notice moments of laughter or genuine connection. Acknowledge these small, positive interactions.

* Avoid Multitasking: Focus on one thing at a time, like your conversation or food. It keeps you present and relaxed.

* End with Gratitude: As the party winds down, reflect on a few good moments. This reinforces the positive experience.

You can see many of the same acts of Mindfulness are valuable tools for you to use in many situations. Using learned skills with ease will year positive results.

What Does Mindfulness Do For YOUR Wellbeing?

Mindfulness promotes self-care. The holidays are busy, and self-care often takes a back seat. Practicing mindfulness reminds individuals to check in with themselves. This can lead to healthier choices. These include taking breaks, saying no, and prioritizing well-being.

Practicing mindfulness during the holidays can be simple. They can be intentional skills you use when you are feeling overwhelmed.

One effective method is mindful breathing. Pausing for a few deep breaths can create a sense of calm. Focus on each breath, noticing the sensation of air entering and leaving the body. This practice grounds individuals in the present, reducing stress.

Another technique is mindful eating. Holiday meals are often enjoyed in a rushed manner, with little awareness. Mindful eating involves savoring each bite, focusing on taste, texture, and smell. It can boost food enjoyment and prevent overeating, a holiday pitfall.

Gratitude journaling is another useful mindfulness tool. Each day, write down three things you are grateful for. This can be simple, like enjoying a warm drink or seeing holiday lights. Focusing on gratitude can lift mood and shift focus away from stressors.

Body scans are beneficial too. This involves focusing on each body part, from the head to the toes. Body scans help release tension that builds up during the holidays. Scanning the body lets people find stress and relax in those areas. Make this a habit you do for you, to give yourself the care you need.

Mindfulness also helps with managing holiday expectations. Often, there’s pressure to have the “perfect” holiday. Mindfulness encourages acceptance of reality as it is, rather than how we wish it to be. This acceptance can reduce disappointment and increase satisfaction with what is.

Consistent practice of mindfulness builds resilience. The more one practices, the easier it becomes to handle stressful situations. Mindfulness helps people become more adaptable and less stressed. So, it is a useful tool during the holiday season and beyond.

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Learning Mindfulness Skills

Learning Mindfulness skills can be part of individual counseling or in a DBT Psychoeducational Skills Group.

When you are in a group setting, you are able to listen to others, and realize you are not alone in your feelings. You learn with each other as the Mindfulness Skills are presented and practiced.

You are able to take the skill taught in the group and integrate it into your day to day life. This allows you to make the changes, such as being present in the moment and watch the positive impact it has on you.

You are with others, all working to create a calmer, more positive outlook on life and being in the NOW.

The next DBT Psychoeducational Skills Group on Mindfulness starts on December 3, 2024. The group meets from 6:00 p.m. to 7:30 p.m., once a week. You’ll have three weeks of group, then a break for the busy holiday weeks. You’ll be able to use the skills you’ve learned and enjoy the family and work events. We’ll continue the Group January 7, 2025 – what a great way to kick off the New Year. You’ll learn and practice more of the Mindfulness Skills to set positive actions and being in the NOW.

Sign up now – click here to contact us to register.

Pathways Counseling Services is the top-rated therapy and counseling service in Scottsdale, Arizona, year after year. We can help you and your family find the support for positive mental health for everyone Find a happier and healthier life through effective mental health care.

Remember, there is help and support available to you. We are here for you. You can reach us by phone at 480-235-1682or send us a message.