To say the holidays can be stressful is an understatement. Add inevitable life dynamics, and this time of year can become manic instead of merry. In turn, you can miss the special joys of the season when overwhelmed with a "gotta-get-it-done" mindset.
But fear not. Health experts suggest a great holiday gift for yourself -- mindfulness.
Practicing mindfulness can reduce holiday stress and increase your ability to navigate whatever might arise this time of year.
Mindfulness is an intentional focus on the present. It includes being aware of one's situation and accepting it, without judgment. It also helps one recognize unpleasant thoughts or situations as temporary. It means paying attention to your sensations, feelings, thoughts and environment in the here-and-now with an attitude of acceptance.
Some of the potential benefits of mindfulness include decreased stress, anxiety and depression, improved memory and strengthened relationships.
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Mindfulness is not about forcing stress to go away; it's about tending to it with care. It's not about "getting rid" of difficult experiences but shifting how one relates to the experience to help reduce stress. It's noticing when you get caught in ruminative and overactive thinking about the past, present or future, and returning your attention to the present.
In short, mindfulness can help reduce expectations by allowing things to be as they are.
To bring more mindfulness to your holidays this year, consider the following tips and practices.
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First step, awareness. Pay attention to what you're taking in and taking on. Too often we can become distracted by the tasks ahead, thinking about what needs to be done, thus missing out on the present moment. It's important to take time and recognize what your plans may include during the holidays and with whom, while identifying how they may impact your routines and habits (like sleep, exercise, free time, spending, social plans, etc.). Write down what your priorities are. Recognize what's negotiable and non-negotiable. Understand too that some priorities may also shift.
Intention. Don't lose sight of what really counts -- activities, time with others, spending and shifting your schedule for what you'd enjoy versus what feels like obligations. Instead of overscheduling, consider extending plans into January.
Overwhelming feelings. It's important to ask yourself honest questions like "How do I want to feel -- about my health, my sleep, myself -- after the holidays are over?" Experts say once you have that awareness, you can see whether your plans and obligations are aligned with that.
This is a busy season. If you're logging extra time taking on tasks, your body and mind need relief. Make time for "R&R" by listening to music, watching a favorite program, baking, etc.
Set boundaries. The holidays present times people "just want to be honest" or "are just trying to help" or just plain have no clue. Before you react to a situation, take a moment. Re-center yourself so you can respond thoughtfully. And maintain your personal boundaries as they pertain to eating, sleeping, exercising, stress management, budget, social and interpersonal interactions.
Expectations. Scrolling through social media seeing perfectly decorated homes, tables, gifts and people can have a negative effect. Take a break and promise yourself you won't try to live up to the unrealistic expectations presented by people online.
Unplug. Take time with no phones, no computers and no emails. Get out in nature if possible.
It takes practice. Everyone overthinks things occasionally, and there are ways to quiet the barrage of thoughts and manage your inner monologue. Like any other skill, over time, it can decrease overthinking and stop the mind's constant chatter.
The power of gratitude vs. stress and anxiety: Dr. Nina Radcliff
Understanding the push-pull relationship between anxiety and gratitude can help you manage stress during the holidays.
Health experts warn that it's during these busy and most demanding times that effective tools like mindfulness are needed more than ever. However, it's also when these important self-care practices tend to fall off our to-do lists. Now is the time to think about doubling up on mindfulness rather than skipping it.
Dr. Nina Radcliff, of Galloway Township, is a physician anesthesiologist, television medical contributor and textbook author. Email questions for Dr. Nina to [email protected] with "Dr. Nina" in the subject line.
This article is for general information only and should not be used for the diagnosis or treatment of medical conditions and cannot substitute for advice from your medical professional.
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