As the holiday season approaches, managing stress is essential. Neda Gould, Ph.D., a clinical psychologist at Johns Hopkins, offers mindfulness tips that can help you plan ahead to prevent stress. I wanted to take the opportunity to expand on these simple strategies that can be integrated into daily routines to minimize stress and enhance enjoyment during the holidays. Consider incorporating these tools into your everyday practice to form strong habits that can decrease your overall stress.
Respond with Kindness
We never know what other people are experiencing during the holidays (financial stress, loneliness, unexpected grief) which can often influence the way people cope with holiday stress. We can’t change how others choose to engage, but we can change how we respond to situations. When we shift our internal goal and intention to “respond with kindness”, we increase our ability to experience the holidays with increased ease and joy.
It’s important to remember that the holidays can be especially challenging for those who are spending them alone. Consider extending an invitation to socialize or providing an act of kindness to people who are without social support during this time of year.
Accept Imperfection
The holidays can oftentimes create a set of unreasonable expectations for ourselves or loved ones, that are often impossible to achieve. This can lead to unnecessary stress during an already hectic time. When we set our intentions and prepare ourselves for imperfections, , we can experience what we value most during the holidays. Dr. Gould reminds us that “imperfection is healthy and normal. For some of us, it might just take a little practice”. Be prepared for imperfection, and as you experience it, you might be surprised at how much you can celebrate it!
Don’t Lose Sight of What Really Counts
When feeling overwhelmed by the strain of the holiday season, it’s important to shift our focus back to what the holiday’s are: just another day. We often prioritize the holidays because of our cultural or religious backgrounds, life long history and experiences, or what we personally value. I encourage us all to assess what we value about the holidays and focus on those non-material values when we get overwhelmed by the hustle and bustle of the holidays.
We may feel overwhelmed by long lines, financial burden, traffic, large gatherings and social events that require our attention. Ask yourself: “Where does this fit in the grand scheme of things? Can I use this moment of frustration as an opportunity to reflect? Can I take inventory of the good things that have happened to me today or the things I am grateful for?” Even if this moment seems stressful, can I find a way to make it pleasant? “
Plans and Resolutions
Planning can be the key to managing holiday stress and Dr. Gould wants to remind us to remember to pace ourselves when it comes to making plans or resolutions for the New Year. Remember to use small tricks to set yourself up for success: break your goal into tinier steps, online order in advance if possible, avoid high traffic times, set reasonable expectations for gift giving with yourself and loved ones.
And always remember: be kind to yourself and respond with kindness.