Blog 7: AAAGGGHHH The Holidays are Approaching: How to Keep Your Cool!
HI ALL!!!!
Been sooo long since I have blogged! My apologies about that! Here is November and December in one and I will see you in January for more!
Thanksgiving and Christmas are almost here!
This time of year can be very overwhelming for some due to the stress of having people over to feeling lonely to feeling all sorts of emotions. Some often feel obligated to spend with family members that well, we may not get along with or not share the same views on life, which can make for an extra stressful time.
I think everyone has a different idea of what the holidays can hold and how they define this time of year. Everyone I talk to has a different idea, tradition, or activity that they do. I do know through personal and professional experience that this time of year can be doable, it can be FUN, and it can feel comfortable!
And just how do we do this, you ask....through mindfulness and preparation!
Practicing mindfulness during the holidays can be one of the most beneficial ways to help you manage stress, stay present, and foster a sense of gratitude. The greatest part is you are in control of you, no one else. You can be in charge of how to spend your energy throughout these upcoming days.
Alright so here are some tips for incorporating mindfulness into YOUR holiday season:
1. Set Intentions:
- Before the holiday season begins, set mindful intentions. Consider what values are important to you during this time and how you want to feel. This can guide your actions and help you stay focused on what truly matters. Write them down or put them in your phone as a reminder on your alarm.
- 2. Mindful Breathing:
- Take a few moments each day to practice mindful breathing. Focus on your breath, inhaling and exhaling slowly. I love putting my hand on my belly and hand on heart. You can do this anywhere, anytime. If you are in the kitchen, and timers are going off, and kids are needing something, PAUSE, and breathe. Such a simple practice to help calm your mind and reduce stress.
- 3. Be Present:
- Practice being fully present during holiday activities. Put away your phone, avoid multitasking, and engage fully in the moment. Whether it's decorating the tree, enjoying a meal, or spending time with loved ones, savor the experience.
- 4. Gratitude Practice:
- Cultivate a gratitude practice by reflecting on the what is working in your life. Consider keeping a gratitude journal where you write down things you're thankful for each day. We love to go around the table at Thanksgiving and share 1-2 items that bring us joy, a smile on our face, and/or something we are grateful for. This can help shift you and your family's focus from what's lacking to what you appreciate.
- 5. Mindful Eating:
- During holiday meals, pay attention to each bite. Chew slowly and savor the flavors. Eating mindfully can not only enhance your enjoyment of the food, but also help prevent overeating. Really think about the flavors that have been added to your plate. Smell all the delicious flavors (see practice deep breathing right here to get full experience). Take a moment to check with others about their thoughts on the food and see what they notice. See if they can tell what ingredients or spices you put into a dish!
- 6. Digital Detox:
- This is super important during this time. Take breaks from technology to fully immerse yourself in the holiday atmosphere. Limit screen time and be present with your surroundings and the people you're with. In addition, by looking on social media it may increase your anxiety of what others are doing which then increases our comparison to others, feeling less, feeling down, feeling more stressed. We don't want that! We can be happy for them without looking at our phone, when we think about what we are grateful for. Be present, enjoy what is in front of you.
- 7. Self-Care:
- Prioritize self-care during the holidays. This could include taking a walk, practicing yoga, or simply finding quiet moments for yourself. One of my greatest childhood memories, was taking a walk with everyone after dinner, it was leisurely, but it was a break from the house, and I found that laughter and conversation increased.
- While in the kitchen, or watching the football games, get up and stretch your arms back and breath, and then move them forward and stretch out your back. This is an easy stretch to open ourselves up and release some tension. Taking care of your well-being contributes to a more mindful and enjoyable holiday experience.
- 8. Set Realistic Expectations:
- Understand that the holidays don't have to be perfect. Not at all! Just because it doesn't look like your recipe picture or Pinterest picture, doesn't mean it doesn't taste good!!!Set realistic expectations for yourself and others. One could say this is the perfect time to embrace imperfections and focus on what is going well for each situation. The important part is that you are waking up each day, and making small steps towards what you want to accomplish and it is okay if things don't get done or things don't happen. Ask yourself, what else do I need? And do I have energy for that? Use compassionate self talk -
- 9. Practice Compassion:
- Be compassionate towards yourself and others. Recognize that people may be dealing with various stresses during the holiday season, and approach situations with understanding and kindness. There is an app called Self Love that sends multiple texts throughout the day to help you pause and be reminded that you are amazing. It has really helped me throughout my day and hope you find comfort in it. Saying nice, compassionate statements to ourselves can help our cortisol levels stay low and keep that mindfulness. It can be as simple as "I am feeling low right now, but I am so proud that I got up today and have a plan to call a friend this afternoon which makes me feel better." Empathy is key here...for yourself and for others. This is NOT the time to judge. It is a time for mindful reflection...
- 10. Mindful Reflection:
- Take some time to reflect on the past year. Consider your achievements, challenges, and the lessons learned. This reflective practice can help you enter the new year with a clear mindset. A great activity is to do by yourself but also with loved ones...have everyone reflect on the year, write them down, and put them in a jar. You can decorate the jar with the year or the month that you are reflecting, and put your pieces of paper in there. You can utilize this anytime you feel down by pulling out a piece of paper and remembering how far you have come or a great memory that you experienced!
**Remember, mindfulness is a skill to be practiced at every opportunity and gets easier every time. By incorporating these mindful practices into your holiday routine, you can create a more meaningful and fulfilling experience for yourself and those around you.
"Let's give ourself and each other permission to spend less, do less, and stress less throughout the holidays so we can enjoy the real gifts of the season." -Courtney Carver
Cheers everyone!
Holler if you need to!
And feel free to share how your holiday experiences go!
-Michelle
Email: mpettengilllcsw@gmail.com
https://www.michellepettengilllcsw.com/
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