Mindfulness for Healthy, Happy Holidays

Everyone knows the holiday season can be a happy and exciting time to enjoy family and friends. We also know that this time of the year is often very stressful. It was suggested to me that I write about mindfulness for the holiday season. I didn't know very much about the subject, and I tend to get stressed during the holidays, so I thought mindfulness was something I needed to learn about.

So, let’s start with a good working definition. Mindfulness is a skill that all humans can develop. It is all about focusing on the present moment by being aware of your thoughts, body, and emotions while observing your environment, without judgment or becoming overwhelmed. Mindfulness originates from Buddhism and meditation. The technique has four basic goals:

• Be kind to yourself.
• Become more self-aware.
• Be calmer and less stressed.
• Be more able to choose how to respond to and cope with your thoughts and feelings.

The holiday season is a time to connect with people we care about. But it’s common for people to strive for perfection. The halls need to be decked, presents have to be bought and wrapped, and menus have to be planned - that’s where the stress comes in. Well, not everyone is Martha Stewart, the lifestyle expert. We need to remember that this season is about enjoying each other’s company. In this blog, I will share ten mindfulness suggestions to make your holiday celebrations special.

1. Being present is central to the practice of mindfulness. It means focusing on one thing at a time. This may sound easier than it is because many of us are experts at multitasking. Present also means being able to focus on our feelings. It is common for some people to experience feelings of sadness or anxiety during the holiday season. So, if we allow ourselves to feel challenging feelings, it is easier to let go of them.
2. Taking time for self-care can be as simple as reading a book, watching a holiday movie, or taking a walk. It is important not to forget our regular routines. If you work out twice a week, make sure that you have time to do that.
3. Manage your commitments. It is okay to say “no.” Sometimes, during the holiday season, we have so many obligations that it starts to feel less like a celebration and more like a chore. Choose the events that work best for you and your family. For instance, you may be invited to a party; however, the location may not be accessible. Saying no to this invite would be perfectly acceptable.
4. Just breathe. Take a deep breath in through your nose for four seconds, hold it for two seconds, and then breathe out through your mouth while counting to four. Repeat this technique three to four times. This is known as box breathing or mindful breathing. Studies show it can reduce stress and anxiety while improving focus.
5. Eating mindfully means slowing down to pay attention to what you are cooking or eating. Taste the food and notice the aroma and texture. So put away the cell phone, turn off the TV, and connect with others if you are dining with them! Mindful eating is not about restriction or dieting at all. It is more about enjoying the experience of eating and letting go of some of the anxiety that often surrounds food choices. Here are some things you can try to eat more mindfully.
   • Fill your cupboard with the food you love.
   • Try chopsticks or eat with your opposite hand (this automatically helps you to focus on the food).
   • Try new foods, you might find something unexpected you like!
6. Body scan meditation can help you de-stress and focus on your body. This helps me fall asleep especially if the person guiding me has a calming voice, but it also can be done individually. This type of meditation is perfect for beginners because it is relatively easy. You don’t have to be twisted up like a pretzel; You can do it wherever you are. Start with either your head or your toes and bring attention to each part of your body. Become aware of how each part feels and focus on relaxing it, and by the time you are done, your whole body should be calmer.
7. Go outside and change your scenery. Give yourself a little space from the things that are stressing you out. Just breathe, notice how the sun feels on your face, or feel the cool air as you look at the moon and stars.

These last three activities are a great way to introduce children to mindfulness and a fun way for the whole family to enjoy each other's company.

8. Create a gratitude star. Practicing gratitude is always a good idea, and even young children can participate with a parent’s help. Write down one thing you are grateful for, every day for five days until each point of the star represents something you appreciate. This activity can continue all year round.
9. What do you notice? A key part of mindfulness is being aware of your environment. This game is a wonderful way to relax and reset. Be still and pay attention to your surroundings. List five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
10. Start a new tradition! This could be anything, but some ideas are going for a hike or nature walk, volunteering, cooking, or having a family game or movie night. Make sure you do it together, it’s meaningful to you, and everyone can enjoy it.

From where I sit

I worked as a group leader for the NH leadership series and my favorite speaker was Jeff Strully, former Executive Director of Jay Nolan Community Services. As a National presenter, Jeff often spoke about his daughter Shawntell who has multiple disabilities. Jeff said that loneliness is an epidemic for many people with disabilities. Depression is a big issue during the holiday season. A survey conducted by the National Alliance of Mental Illness (NAMI) found 64% of people with mental illness say the holidays make their condition worse.

Sometimes just listening without judgment or giving advice can be the best way to help. So, this holiday season give the gift of friendship. It’s priceless.