Although the holidays are considered a joyful time of year, they can be a stressful and hectic time for many people. For those struggling with health issues, the holidays can bring a cascade of negative emotions, including anxiety and depression. An effective way to deal with holiday stress is to slow down and take time to cultivate and practice mindfulness.
What is mindfulness meditation?
Mindfulness is one of the most popular meditation techniques. It consists of two main parts: attention and acceptance. The mindfulness piece is about tuning into your experiences to focus on what is happening in the present moment. Mostly it involves focusing your awareness on your breathing, your thoughts, the physical sensations in your body, and the feelings you experience. The acceptance piece involves observing those feelings and sensations without judgment. Instead of reacting or reacting to those thoughts or feelings, try to notice them and let them go.
How mindfulness can help manage stress during the holidays.
Mindfulness can relieve holiday stress: The holidays often make us lose connection with the present moment. Mindfulness is the awareness of your present moment experience, a practice with Buddhist and Eastern roots. American professor Jon Kabat-Zinn was influential in popularizing the practice in the Western world. Mindfulness is accessible to everyone. When we become aware of how we feel, we can experience both joy and discomfort. According to the American Cancer Society, practicing mindfulness can help calm the mind, reduce anxiety and depression, improve relationships and more.
Simple ways to practice mindfulness: Conscious Breathing: Connecting to our breath is a powerful way to reduce stress. Start with just 5 minutes a day and simply focus on breathing in and out. Close your eyes if you feel comfortable and it is safe to do so. Observe your thoughts without getting caught up in them. If you notice your mind wandering, know that this is normal; acknowledge that it is happening and gently bring yourself back to your breathing. Fully accept all thoughts and feelings that arise without judgment.
Mindful eating: Instead of checking your phone or watching TV, enjoy every moment of your meal by eating more slowly and focusing on all your senses (sight, sound, taste, smell and touch).
Mindful conversation: Listen carefully and give your full attention to the people speaking to you. If you feel uncomfortable at any point, tune into your internal dialogue and emotions during the conversation to build self-awareness and support healthy communication. If the conversation gets tense, consider taking a mindful walk.
Take a conscious walk: Be fully present as you slowly take each step. Pay attention to the sensations in your body. How do your feet feel? How do your muscles feel? Notice how your arms swing as you walk. What do you take in through your five senses?
Be compassionate to yourself: Remember that the true purpose of the holidays is to spend time with the people you love, including yourself, and try not to get caught up in perfectionism. Nobody is perfect.
Keep it simple: Let go of what you think the holidays “should” be and focus on what truly brings you joy. Think without judgment about what is most important to you about the holidays. Maybe it’s the spiritual/religious aspect, or spending time with family and friends, or spending quality time alone to recharge. Then, design your vacation around your top priority.
When to practice mindfulness: Every moment we have is a new opportunity for mindfulness. Our peaceful center is always there, even in the most difficult moments of life. We just need to remember to connect with the power that is already within us.
Chronic stress can compromise the body’s immune system and worsen many other health problems. By lowering the stress response, mindfulness can have downstream effects on the entire body. Ready to give it a try? Learning mindfulness is easier than ever. Mindfulness classes and interventions are widely available in yoga centers, athletic clubs, hospitals and clinics, among others, although classes may vary in approach. Find a therapist trained in MBSR or MBCT: interventions that provide the most benefits.