'Tis the Season to be...Mindful? Finding Your Calm Amidst the Holiday Chaos
The holidays are upon us! It's that time of year filled with twinkling lights, festive gatherings, and...overwhelming stress? Yep, for many of us, the holidays can be a whirlwind of activity, leaving us feeling anything but peaceful. Between frantic shopping trips, endless to-do lists, and the pressure to create the "perfect" holiday experience, it's easy to lose sight of what truly matters. But fear not, there's a way to navigate this season with more joy and less frazzle: mindfulness.
Mindfulness is all about being present in the moment, without judgment. It's about savoring the taste of that gingerbread cookie instead of worrying about how many calories it has, or truly listening to your loved one's stories instead of mentally planning your next grocery run. This holiday season, try incorporating small mindful moments into your day. Take a few deep breaths before diving into a gift-wrapping marathon. Engage all your senses while decorating the tree – notice the scent of pine needles, the texture of ornaments, the sparkle of lights. And when you're gathered with loved ones, put down your phone and truly connect with the people around you.
To further enhance your mindfulness practice, consider incorporating these two helpful DBT (Dialectical Behavior Therapy) skills:
"Wise Mind": This involves finding a balance between your emotional mind (driven by feelings) and your rational mind (driven by logic). When faced with a stressful holiday situation, take a moment to tap into your wise mind. Ask yourself: what is the most helpful way to respond to this situation? This can help you make thoughtful decisions rather than reacting impulsively.
"STOP" Skill: This is a quick and easy way to ground yourself when feeling overwhelmed. Stop what you're doing. Take a step back (both physically and mentally). Observe your surroundings and your inner experience. Proceed mindfully, with awareness.
By practicing mindfulness and utilizing DBT skills, you can cultivate a sense of calm amidst the holiday chaos. You might even find that you're able to appreciate the true spirit of the season more deeply. So take a deep breath, slow down, and savor the magic of the holidays – one mindful moment at a time.
Managing Stress After the 2024 Presidential Election
It all begins with an idea.
The days and weeks following a major election can stir up a whirlwind of emotions—relief, frustration, despair, or even uncertainty about the future. Regardless of the outcome, it’s common to feel stressed or overwhelmed during this time, especially after months of intense news coverage, conversations, and debates. Managing stress after the election isn’t about ignoring what’s happening in the world but finding ways to take care of yourself so you can stay grounded and focused.
One of the most important steps is to set boundaries with news and social media. It’s tempting to stay glued to updates, but constant scrolling can heighten anxiety and leave you feeling drained. Give yourself permission to take breaks from the news cycle, and instead, focus on activities that recharge you—whether that’s spending time outdoors, connecting with loved ones, or engaging in hobbies that bring you joy. Staying informed is important, but your mental health matters, too.
It’s also helpful to shift your focus toward areas where you have agency. Stress often comes from feeling powerless, so channeling your energy into actionable steps—like volunteering for a cause you care about, reaching out to your community, or simply practicing gratitude—can make a big difference. Remember, taking care of yourself isn’t selfish. It’s a way to ensure you have the strength to show up for the people and causes that matter to you. As we move forward, staying compassionate with yourself and others can help you navigate this post-election period with resilience and balance.
Backdraft: No, Not the Movie
In the realm of Mindful Self-Compassion (MSC), the term "backdraft" describes a phenomenon where attempts to soothe and comfort ourselves during difficult emotions backfire, intensifying those feelings instead. It's like opening a door to a smoke-filled room, expecting fresh air but getting hit with a blast of heat and fumes. Backdraft often arises from well-intentioned but ineffective self-soothing strategies, such as trying to suppress or dismiss our emotions, or berating ourselves for feeling a certain way.
Recognizing backdraft is crucial for cultivating self-compassion. When we experience backdraft, it's a sign that our current approach to self-soothing isn't working. Instead of fighting the fire with more fire, MSC encourages us to take a gentler approach. This involves acknowledging and accepting our emotions without judgment, offering ourselves kindness and understanding, and recognizing that we're all human and it's okay to feel pain. By practicing mindful awareness and self-compassion, we can learn to navigate difficult emotions with greater ease and resilience.