While the holiday season is a time of celebration and joy, it can also bring about stress, overwhelm, and a sense of rushing.
Juggling multiple commitments, managing expectations, and ticking off never-ending to-do lists can make it hard to truly savour the moments.
To help navigate the holiday chaos and stay centred, Dr. Moses Roderique, a clinical psychologist, advocates for the power of mindfulness and gratitude practices.
SIMPLE MINDFULNESS EXERCISES FOR HOLIDAY CALM
Dr. Moses Roderique
The key to staying grounded during the holidays is mindfulness – the practice of paying attention to the present moment without judgment. Dr. Roderique recommends several simple mindfulness exercises to help you stay centred amidst the hustle and bustle.
Simple mindfulness exercises include focusing on your breath for a few minutes, practicing body scans where you mentally check in with each part of your body, and engaging in mindful walking where you pay attention to each step.
These exercises, according to Dr. Roderique, allow you to step away from the noise of the holiday season and re-centre your focus. He also suggests incorporating short breaks throughout your day.
Take a moment to observe your surroundings and engage your senses-notice the colours, sounds, and smells around you. These practices can re-centre your attention and promote a sense of calm amid holiday hustle.
REDUCING HOLIDAY STRESS WITH PRESENT-MOMENT AWARENESS
During the holidays, it is easy to feel overwhelmed by multiple commitments. Mindfulness can help manage this stress by promoting present-moment awareness and encouraging a more balanced approach to your responsibilities.
Mindfulness practices can help by cultivating present-moment awareness and reducing feelings of overwhelm. When you focus on one task at a time, you can approach each commitment with clarity and a sense of purpose, which helps lessen anxiety about what comes next.
This clinical psychologist notes that by focusing on the task at hand, you can reduce the tendency to rush or multitask, both of which contribute to stress.
Moreover, he stated that mindfulness helps you observe and accept your feelings without judgment. This offers the mental space to respond thoughtfully rather than reacting impulsively.
FULLY ENJOYING HOLIDAY MOMENTS
How can you fully enjoy the holiday moments without worrying about what’s next on your to-do list? Dr. Roderique recommends the technique of “single-tasking.”
This involves dedicating your attention to one activity at a time, whether that is enjoying a festive meal, decorating the tree, or spending quality time with loved ones.
Focus solely on one activity. Set aside designated times to address your to-do list so that you can be fully present during special moments.
This compartmentalisation allows you to clear mental space and truly savour the joy of the present.
Moreover, Dr. Roderique suggests incorporating gratitude into your holiday experiences, which can enhance enjoyment.
Incorporating gratitude practices, such as reflecting on what you appreciate about the experience as it unfolds, can also enhance your enjoyment.
MINDFULNESS IN EVERYDAY TASKS
Holiday tasks like cooking, shopping, and decorating can often feel like chores rather than joyful activities. Dr. Roderique suggests using these routine tasks as opportunities to practice mindfulness, reduce stress, and promote a sense of peace.
When cooking, focus on the textures, colours, and smells of the ingredients as you prepare them. During shopping, be present as you choose items, noticing the sights and sounds of the environment. While decorating, take time to appreciate each ornament or decoration as you place it, allowing that experience to unfold without rushing.
CULTIVATING GRATITUDE DURING STRESSFUL MOMENTS
Additionally, the holiday season can be overwhelming, but cultivating gratitude can help shift your perspective and enhance your emotional resilience. Dr. Roderique offers several practical ways to integrate gratitude into your daily routine.
Start a daily gratitude journal where you write down three things you are thankful for each day.
Another option is to create a gratitude jar, adding a note of appreciation whenever you feel overwhelmed. Practicing gratitude meditation, where you focus on positive aspects of your life, can also help foster a sense of appreciation.
Dr. Roderique emphasizes that gratitude practices not only enhance your well-being during the holidays but also help reduce stress.
Verbalising thanks to family and friends reinforces feelings of gratitude and connection, further strengthening your mental and emotional health.
THE MENTAL HEALTH BENEFITS OF GRATITUDE
This clinical psychologist explained that the benefits of gratitude go beyond the holiday season. He noted that regularly practicing gratitude has been shown to improve mental health, reduce stress, and foster a positive mindset.
Practicing gratitude has been shown to improve mental health by enhancing feelings of happiness, reducing stress, and fostering a positive mindset.
To sustain these benefits beyond the holidays, Dr. Roderique suggests integrating gratitude into daily life, such as maintaining a gratitude journal or setting reminders to reflect on what you appreciate.
Making gratitude a habit can help embed it into your daily life, such as through weekly check-ins or practicing gratitude in moments of stress.
JOURNALING PROMPTS FOR GRATITUDE REFLECTION
For those looking to make gratitude a daily ritual, journaling is a powerful tool. Dr. Roderique offers effective journaling prompts that encourage reflection and deepen gratitude practices:
- “What made me smile today?”
- “Who am I grateful for in my life, and why?”
- “What challenges have I faced recently, and what have I learned from them?”
In addition to prompts, creating a cozy ritual around journaling can enhance its impact.
Set aside a specific time each day to write, perhaps in the morning or before bed, and create a calming atmosphere with soothing music or a warm drink to encourage reflection.
