The holiday season is often viewed as the most wonderful time of the year. However, that isn’t always the case. It can also be a time of anxiety, stress, or overwhelm when navigating the last few weeks of personal stressors in the year. Whether you’re facing the pressure to create a magical holiday experience, navigating tricky family dynamics, or juggling a packed schedule, the holiday season can bring feelings of overwhelm, anxiety, and exhaustion.
Mindfulness can be a helpful tool to stay calm and centered during this time. With a focus on being fully present in the moment, without judgment, these practices help us remain cool, calm, and collected. Instead of feeling overwhelmed, it allows you to step out of the whirlwind of holiday stress and reconnect with yourself and the people around you. In this blog post, we will explore simple mindfulness practices that can help you navigate the holiday chaos with greater ease, peace, and joy.
Mindfulness Practices to Stay Calm
Breathwork
Breath awareness is one of the simplest and most effective mindfulness techniques. It’s accessible anywhere, requires no special tools, and can be practiced in just a few minutes. Most importantly, it is known to help calm the nervous system and reduce anxiety. These exercises activate the parasympathetic nervous system, which calms the body and reduces stress. Even just a few minutes of focused breathing can help reset your mental state and give you a sense of peace in the midst of chaos.
One way to do this is the 4-7-8 breathing technique. To practice this, inhale for a count of 4, hold your breath for 7 counts, and exhale slowly for 8 counts. Repeat this cycle for several rounds until you feel yourself begin to return to a calmer state of mind. One way to support yourself while doing this is to find a quiet and private corner where you can focus solely on regulating. However, it can be impactful without this support as well.
Mindful Observation (Grounding Yourself in the Present)
During the holidays, it’s easy to get lost in the chaos—thinking about what needs to get done next, what gifts you forgot to get, or worrying about upcoming hosting responsibilities. Mindful observation is a grounding technique that helps you bring your attention back to the present moment. It brings you out of your head and into the present moment. It helps you disconnect from the mental noise that often fuels anxiety, allowing you to experience life as it is, without judgment or worry.
Take a few moments to observe your surroundings. Engage your senses: what do you see, hear, smell, or feel? Try to notice details that you might overlook in the busyness of life, like the colors of the decorations, the scent of a holiday candle, or the feeling of your feet on the ground. Engaging your senses can help you feel more centered and less anxious.
Body Scan Meditation (Releasing Tension)
The holidays can also bring physical stress—tight shoulders, clenched jaws, or even headaches from the pressure of the season. A body scan is a mindfulness technique that helps you release physical tension by focusing on different parts of your body and consciously relaxing them. This technique can help release physical tension, which in turn reduces stress. It also encourages you to tune into your body’s signals, which can be an important step in preventing burnout or fatigue.
Start by closing your eyes and taking a few deep breaths. Then, slowly bring your attention to different parts of your body, starting with your head and working down to your toes. As you focus on each body part, notice any areas of tension. If you find any, breathe into those areas and consciously relax them. You’ll feel more relaxed and better able to engage with others.
Mindful Walking (Engaging Movement)
The holidays often involve a lot of sitting—whether at the dinner table, in a car on a long trip, or at a desk finishing up work. Mindful walking is a great way to break up the sedentary time and re-energize your body and mind. It provides an opportunity to move your body and connect with the present moment. It’s an easy way to practice mindfulness, especially if you’re feeling overwhelmed by holiday activities or need a quick reset.
Take a walk outdoors, focusing your attention on the sensations of walking. Notice how your feet feel as they touch the ground, the rhythm of your steps, the movement of your body, and the sensations of air on your skin.
Practicing Gratitude (Reframing Your Perspective)
The holiday season is a perfect time to focus on gratitude. Practicing gratitude regularly can help shift your focus from stress and worry to appreciation for the things that are going well in your life. It helps shift your mindset away from scarcity and stress toward abundance and positivity. It also fosters a greater sense of connection and well-being, which is especially valuable during the holidays.
Take a few moments each day to reflect on three things you’re grateful for. These can be simple things—a cup of coffee in the morning, a kind gesture from a friend, or a quiet moment to yourself. You can write them down in a gratitude journal or simply reflect on them in your mind. This practice will help you wind down with a sense of peace and contentment, rather than dwelling on stress or anxiety.
Overcoming Common Obstacles to Mindfulness During the Holidays
While mindfulness can be a powerful tool, it’s not always easy to incorporate into a busy holiday season. Take a look at how to handle these common challenges.
Time Constraints
With all the holiday activities, it can feel impossible to find time for mindfulness. However, mindfulness doesn’t have to take a lot of time. Even just a few minutes of deep breathing or a brief body scan can have a significant impact on your stress levels.
Expectations of Perfection
Many people struggle with perfectionism, especially during the holidays. Remember that mindfulness isn’t about doing it “perfectly.” It’s about showing up for yourself in the moment, no matter how busy or stressful things feel.
Emotional Overload
The holidays can stir up difficult emotions, from grief to frustration. Mindfulness encourages you to notice and accept your emotions without judgment. Rather than pushing away negative feelings, mindfulness allows you to sit with them, process them, and release them.
Incorporating Mindfulness into Holiday Traditions
Mindfulness can also enhance holiday traditions. For example, try mindful eating during your holiday meals. Rather than rushing through meals or multitasking, savor each bite, paying attention to the flavors, textures, and smells of your food.
During holiday gatherings, practice mindful conversations by listening actively to others and giving them your full attention. This simple act helps deepen your connections with others and promotes a sense of calm and presence.
Overall, the holiday season doesn’t have to be synonymous with stress and overwhelm. By incorporating mindfulness practices into your daily routine, you can cultivate a greater sense of calm, clarity, and connection. Whether through mindful breathing, body scans, or gratitude exercises, mindfulness allows you to step out of the chaos and into the present moment—where peace and joy reside.
Remember, what matters most is showing up for yourself and taking care of your emotional well-being. With a little practice, mindfulness can help you navigate the holiday season with a sense of ease and grace.
Looking for support during the holiday season? Our incredible providers here at Manhattan Wellness are ready to start that journey with you. We understand that navigating this time of year may be difficult. With our amazing group of therapists, you don’t have to go through the process all on your own. A dedicated team working out of Manhattan, Brooklyn, or anywhere in New York, our clinicians are ready to help you start a journey of empowerment and self care. Follow these steps to get started:
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- Contact Manhattan Wellness today or email us at hello@manhattanwellness.org
- Schedule your first appointment with one of our Manhattan therapists
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