Guest blog by Codie Surratt, MA, LPC, LMT
The holiday season can be a time of joy, celebration, and connection with loved ones. However, it can also be a source of stress and overwhelm. There is navigating crowded malls, managing family gatherings, and feeling the pressure to create the perfect celebration. Then add relationship challenges, childhood trauma triggers, and a fear-inducing political and social climate, and the holidays can feel downright miserable. Amid the chaos, practicing mindfulness can be a powerful tool to help you not only survive but truly savor the holidays. So here is your guide to surviving the holidays by utilizing mindfulness.
Start with a Mindful Foundation
Before diving into the season itself or just today’s whirlwind of holiday activities, take a moment to establish a mindful foundation. Begin your day with a few minutes of mindfulness meditation or deep breathing exercises to set a positive tone for the day. This can help you approach each activity with a calm and centered mindset.
One thing I like to do first thing in the morning before my feet hit the floor is to practice the ten-breath rule: I close my eyes, take my right hand, place it over my chest or belly, and begin by taking ten slow mindful breaths, counting each inhale and exhale from one to ten. However, I have one rule for myself: if my mind drifts and I forget what number I am on, I must start back at one.
Related Reading: 12 Ways to Practice Mindfulness for Teen Anxiety
Embrace Gratitude
The holiday season is an excellent time to cultivate gratitude. Amid the hustle and bustle, take a moment each day to reflect on the things you are thankful for. Whether it’s the warmth of a cozy blanket, the laughter of loved ones, or the simple pleasure of a warm cup of tea, acknowledging these moments can shift your focus from stress to appreciation. You can also close your day with gratitude, mindfully recounting what you appreciated about your day, and letting go of everything else.
Mindful Eating
With festive feasts and abundant delicious treats, it’s easy to overindulge and feel guilty later. Practice mindful eating by savoring each bite and paying attention to the flavors, textures, and aromas. Listen to your body’s hunger and fullness cues, and approach meals with a sense of moderation. This mindful eating exercise not only promotes physical well-being but also helps you fully enjoy the culinary delights of the season.
Related Reading: How to Embrace Change When Trauma Symptoms Feel So Familiar
Set Realistic Expectations
Mindfulness involves being present in the moment without judgment. Slowing down to make space for whatever may show up is an act of self-kindness. Simply noticing can help to change your perspective in that moment. Apply this principle to your holiday expectations by setting realistic goals for yourself. It’s okay if everything doesn’t go as planned. Embrace imperfections and be flexible when faced with unexpected changes. Allow yourself the space to enjoy the season without the burden of unattainable standards.
Disconnect to Reconnect
In the age of constant connectivity, it’s essential to take breaks from technology so you can fully engage with the present moment. Read that again. I know, it’s not easy, but when approached with a plan that works for you, it can be extremely useful in helping regulate your nervous system in stressful moments.
Designate specific times to unplug from emails, social media, and work-related tasks. This allows you to connect more deeply with your surroundings and the people around you, fostering a sense of presence and genuine connection.
One of my go-to’s for becoming more mindful and intentional about my connectivity is to ask myself from time to time: “What am I feeling as I scroll socials, read emails, and connect to my phone?” When I do that without judgment, I foster a curiosity that helps me make space for something less mindless and more mindful.
Practice Mindful Breathing
When stress levels rise, take a few moments to practice mindful breathing. Deep, intentional breaths can help calm the nervous system and bring you back to the present moment. This simple yet effective technique can be practiced discreetly in any setting and provides a quick reset during hectic holiday gatherings. Yes, we are always breathing, but we are not always mindfully breathing, and the body can tell the difference.
Create Mindful Traditions
Infuse mindfulness into your holiday traditions. Whether it’s decorating the tree, preparing a special meal, or exchanging gifts, approach these activities with full awareness. Engage your senses, notice the details, and appreciate the significance of each moment. I like to take mental pictures when I notice that I feel joyful or calm, again appreciating the present awareness of those times when my nervous system feels particularly regulated. Mindful traditions like this can create lasting memories and deepen the meaning of your celebrations.
As the holiday season unfolds, remember that mindfulness is not about escaping reality, but rather fully embracing it with awareness and intention. By incorporating these mindful practices into your festivities, you can navigate the holidays with greater ease, finding joy and fulfillment in each precious moment. This year, make mindfulness your most cherished holiday gift to yourself and those around you.
If you are in Illinois and struggling to implement these tips or the holidays simply feel too overwhelming to navigate alone, please reach out to us at our Glen Ellyn, Chicago (Jefferson Park), Yorkville, or Sycamore offices. Many of our therapists have specialized training in mindfulness and various trauma therapy techniques that may be of benefit. Remember, you don’t have to navigate the holidays alone.
Codie Surratt uses a variety of evidence-based treatments and techniques: mindfulness-based therapy, cognitive behavioral therapy, positive psychology, strengths-based therapy, and somatic therapy. She also has experience coaching clients to help with short-term goal setting, relationship and job transitions, as well as self-esteem, health, and wellness issues. Codie offers sessions by telehealth or sees clients in-person in the Glen Ellyn office.
