Mindfulness over the holidays
Jack Connor, M.Sc., Registered Provisional Psychologist, RYT-500
It’s that time of year again. This time of year is filled may be filled with joy, busyness and of course lots of snow (#Canada). Preparing for the holiday season can be an exciting experience but also one that comes with increased requests of our time and activity: travelling, planning holiday events, and managing busy work schedules and increased home demands.
For many people, it may also bring challenges. In this season of giving, many of us may feel the intensity of loneliness and isolation as it reminds us of what we may not have.
If this season is one that brings a lot of challenges for you, I want you to know that whatever you are feeling is okay. Feelings of sadness, depression or loneliness can by very intense emotions. It may remind you more of what you don’t have than what you do.
I encourage you to acknowledge how you are feeling, come back to this tip sheet over the holidays, and consider seeking professional help at Edgar Psychological, other mental health service providers in your area.
If you are in a lot of pain, please don’t hesitate to call 9-1-1 or the following Alberta Distress lines: *
Distress Line in Edmonton - 780-482-4357 (HELP)
Distress Line in Calgary – 403-266-1605
Mindful moments
We all have our own way of coping as we move through the holiday season, some are positive ways of coping and some not as much. How we cope with stress is a significant factor in maintaining our mental health and wellness.
Mindful tips for the holidays: Breathe, Review your expectations, practice gratefulness, practice boundaries, find a supportive community, engage in self-care.
Breathe: Counting your breaths for a steady four second inhale and long six seconds exhale for five times can help relax your sympathetic nervous system, commonly known as the fight-or-flight response (Harvard Health, 2018).
Expectations: Be mindful of your expectations for the holiday season, where do these expectations originate? Are they yours, someone else’s, or even the expectations of society? Consider alternate perspectives of your expectations.
Gratefulness: Practicing gratitude can be a helpful mindful habit that can lessen the impact of the scarcity mentality and bring us into a feeling of abundance.
Boundaries: Keep your boundaries clear. Recognize that health boundaries looks like saying no when you aren’t feeling comfortable. Recognize what you can control and what you can’t.
Loneliness: Don’t spend all of your time alone. Make a point to join in with other people. Many community centers or places of worship offer Christmas day events, consider contacting your local community center to find the right occasion for you.
Self-care: Self-care strategies include being mindful of your eating portions, activity levels, self-talk, and sleep. Research suggests that excessive use of electronic devices before bed impacts sleep quality and duration. Consider your sleep hygiene habits by limiting the use of electronic devices before bed (Rosen, Carrier, Miller & Rokkum, 2016).
Remember that mindfulness is a skill as well as a lifestyle. Daily mindful moments over time will turn into positive habits that will allow yourself to be fully present this holiday season.
Spending time on self-care activities and using positive coping mechanisms allows you to be fully present during this holiday season.