Mindfulness During the Holiday Season
It might feel difficult to tap into holiday cheer this year. Many people feel this way in 2020. In fact, many people feel stressed by the holiday season every year. Practicing mindfulness can reduce the stress we feel during the holidays—even during a pandemic.
What is Mindfulness and How to Practice It
Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment, as defined by Mayo Clinic. Mindfulness is a form of meditation but can also be informally practiced and integrated into daily life. Ways to practice mindfulness daily are:
Nonjudgment and accepting imperfections
Let go of your expectations this year, and try not to worry if it’s not perfect. This is harder for some people more than others! We often find ourselves having unrealistic expectations that lead to irritability when things don’t go perfectly–especially during the holidays. Practice being realistic about expectations and focusing on spending time together. Find value in the presence of your loved ones, instead of a perfectly met schedule.
Stay connected to what is truly meaningful
With COVID-19, it’s been easy to lose sight of what is important this year. Try to remember the big picture. How important is this burnt cookie recipe in the long term? When you feel frustrated, let it remind you to think of what you’re grateful for. Gratitude is an instant mood lifter! Additionally, remember that everyone else is stressed too right now. How can you spread kindness and connect with others? A generous gesture or thoughtful compliment could make a person’s whole day or even week.
Kindness for yourself and for others
Consider that others may be acting out of pain when they frustrate you and remember to practice compassion. The holidays can be especially difficult for many, and increasingly so as many people are isolated and alone this year. When someone frustrates you, take a breath and mentally step back. Give yourself room to respond instead of reacting.
How to Incorporate Mindfulness into this Holiday Season
Food
Weight gain during the holidays can be a problem for many. Even as we attend fewer celebrations this year, it’s important to be mindful of our eating habits during the holiday season. Practicing mindfulness meditations for even five minutes a day can reduce the stress hormone cortisol, which has been linked to overeating and impulsive eating. Practicing mindfulness can increase your awareness about your hunger and fullness levels, as well. For more tips on eating mindfully.
Gratitude
Check out our recent blog post on practicing gratitude during a pandemic. Practicing gratitude is simple but can lead to more happiness and joy this holiday season. Gratitude increases our mindfulness by bringing us back to the present and increasing our awareness of what we have right now. While some traditions may be skipped this year, it’s important to be thankful for what you still have this holiday season. For starters, try to name three things you are grateful for before every meal.
Self-care
Self-care is important all year long. And mindfulness and self-care go hand-in-hand! It’s important during times of stress and change to practice self-care. This holiday season, paying attention to your needs and prioritizing those needs is essential to do. Self-care through mindfulness might look like listening to your favorite holiday music, baking your favorite holiday dish (even if the whole family won’t be around to enjoy it–more for you!), taking a mindful walk in nature, journaling or making art, sticking to your boundaries during the pandemic, and trying out some guided meditations when you feel stressed. Keeping up with your wellness routines during the holiday season can be a fantastic form of self-care as well.
Unplug
Social media consumption can lead to comparing yourself or your family to others. Limit your social media exposure this holiday season and connect in other ways with your friends and family, or family of choice. Practice active listening when you are with those you love–learn more about active listening here. Active listening shows you care and prioritize your relationship with the other person. Instead of scrolling on social media, try using your device to call and connect with friends and family. Digital celebrations like cooking or watching holiday movies together can help everyone feel more connected.
Resolutions
Resolutions often set you up for failure or feelings of guilt. If you want to work on yourself this next year, start small. If your goal is weight loss or increased exercise, start out by taking a 5-minute mindful walk once a day. And remember to be kind and not let guilt or shame overtake you when you have an off day. Remember that new habits take practice–we aren’t perfect at them immediately.
Try out mindfulness this holiday season using this easy 10-minute guided meditation to tame holiday stress. Looking for more support during this stressful time? Please reach out to us. Our team of therapists is here to provide support and guidance. We look forward to connecting with you!
