The holiday season is a time of year when families, friends, and communities come together across cultures to celebrate. It is a time when we begin to see many images of joyous celebration, feasting, spending, and comfort. Coupled with that can come feelings of stress or distress. While the reasons for these feelings may be complex, options for coping can sometimes be simple. The practice of being present during times of stress and distress may help ease the difficulty.
- Take a few moments to become centered and connect to your body. Find a comfortable place to sit quietly with your feet flat on the ground and your hands resting on your legs. Begin at the tips of your toes and scan through each part of your body, moving from the feet to the legs, the hips, torso and so on — all the way to the crown of your head. Take a second to process how each part of your body feels. You may notice tightness or tension in some areas and discover ease or relaxation in others. When we feel stressed or anxious it may feel all-consuming. Scanning through your body can reveal areas where you hold stress or tension.
- Notice what thoughts and feelings are present in your mind. Once you have scanned through your body, take a few moments to process what is going on in your mind. You may notice persistent thoughts or worry, anticipation of things to come or feelings about things that have passed. Giving full attention to your thoughts and feelings may feel overwhelming; however, it is possible that giving attention to your thoughts and feelings may allow you to better process what is going on.
- Breathe. When we are feeling stressed, anxious, or depressed, we often are not breathing at the full capacity of our lungs; breathing may be shallow and constricted. Feelings of stress and distress can feel scary, overwhelming, and tiring. Simply focusing on your breathing and noticing breath moving in and out of your nose signals to the brain to slow down. Shifting your attention to your breathing can help to bring you back to the present moment. You may notice a slight change in your mood. Breathing mindfully means breathing slowly with intention to focus on your breath moving in and out of your nose. Your breath is with you wherever you go. Do not forget to breathe.
- Focus on the present moment. When you are able to connect to your body, bring awareness to your thoughts and feelings, and breathe mindfully you will be more present in the moment. Focusing on the present moment allows space to honor loss or issues from the past. It can even allow you to relax and not worry about things that have not yet occurred.
Taking a few moments to become centered in your body, notice your thoughts, and practice mindful breathing is just one way to help manage the stress and distress that may come up during the holiday season. The practice of being in the moment is one of many tools you can add to your resources to help you navigate difficult situations and feelings during the holidays. You will find these techniques applicable in all areas of your life.
This blog is Chapter Three of our recent e-book, “Surviving the Holidaze.” If you like a free copy of this e-book, please click here.
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