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Mindful Holidays: Navigating Stress and Finding Joy

Writer's picture: Janis E. McKinstry, MAJanis E. McKinstry, MA


The holidays are often celebrated as the most wonderful time of the year, brimming with joy, laughter, and cherished moments with loved ones. However, we Highly Sensitive People often experience this season with significant stress and anxiety. From the pressure of gift making or shopping to family gatherings, the multitude of tasks to be accomplished and mounting expectations can quickly become overwhelming. Mindfulness steps in as a powerful tool to bring perspective and conscious choice to each interaction and enhance your overall experience.

It helps to navigate the holiday chaos and enhance your overall experience.


Mindfulness encourages being present in each moment so that each interaction is unique and not a defensive re-action of the past. By incorporating mindfulness techniques into your holiday routines, you can reduce stress and truly enjoy this special time. Here are some practical strategies for using mindfulness during the busy holiday season. First, we breathe.


Understanding Mindfulness


Mindfulness is a practice that can become a lifestyle. It is not a fad or a religion. It is a practice for a more self aware life. Mindfulness involves focusing your attention on what you are feeling (inside of yourself) in the present moment without judgment, and stepping into a state of awareness. It encourages acceptance, allowing us to acknowledge our thoughts and feelings as they arise, realizing our consciousness is greater than our thoughts and feelings, and eventually to a better understanding of ourselves, and developing more compassion for others too.


Research reveals that practicing mindfulness can lead to a 30% reduction in perceived stress levels. This makes it a perfect ally during the holidays when emotions can run high and expectations may create pressure.


Tips for Incorporating Mindfulness into Your Holiday Routine


1. Set Intentions for the Holidays


Before plunging into holiday chaos, take the time to define your desires for the season, and then set your intentions. What do you hope to experience? What matters most to you? Writing down your desires and intentions can clarify your priorities. Revisiting them can help you stay focused during busy times.


For example, if family connection is important, you might opt to attend fewer events but invest more time interacting with loved ones to create more meaningful connection. This way you'll have more space and time for the all important alone time to reflect that we HSPs need.


2. Practice Gratitude Daily


In the whirlwind of holiday preparations, it is easy to overlook expressions of gratitude. By dedicating time each day to reflect on three things you are thankful for—whether it be a warm meal, a kind word from a friend, or a peaceful moment—you shift focus from stress to joy.


This daily practice can enhance positivity, helping to offset the stress often felt during the holidays.


3. Mindful Breathing Exercises


Whenever you think of it, and especially when stress feels overwhelming, take a few moments for mindful breathing. This simple technique dissolves anxiety and restores calm. Close your eyes and breathe deeply for a count of four, hold for a count of four, then exhale through your mouth for a count of six as if you're breathing through a straw. Repeat this cycle five times, and note how you're feeling.


These few minutes of focused breathing can reduce tension in both your mind and body, allowing for clearer thinking amidst the chaos.


4. Engage in Mindful Eating


During holiday gatherings, food often takes center stage. Instead of indulging mindlessly, practice mindful eating. Take a moment to savor each bite, noticing the flavors and textures on your plate. This approach not only enhances your enjoyment of the meal but also helps you recognize when you feel full, reducing the chances of overeating.


According to a study, those who eat mindfully can consume 25% fewer calories than those who do not pay attention to their meals.


5. Create a Mindful Holiday Checklist


The holiday season often comes with a lengthy to-do list and stimuli that becomes overwhelming. To ease this burden, create a mindful holiday checklist. Prioritize your tasks and set realistic goals. Break the list into smaller tasks with scheduled breaks, and tune in to yourself to recognize when you need to rest, eat, breathe, and leave.


Instead of feeling overwhelmed, this mindfulness practice allows you to evaluate each task and manage your time better and ensures you include moments for self-care.


6. Consider Yourself First


While the holidays often focus on giving, remember to take care of yourself. Remember "me first, then you" like putting on the oxygen mask first so that you have the energy you need to do the things you need to do. Schedule regular moments for solitude which may be a quiet walk in nature, journaling, reading your favorite book, or pursuing a hobby you love. And, remember to prepare yourself for when you're away from home with plenty of time, earphones, water, snacks, comfortable clothing and shoes, and whatever helps you stay present.


These self-care moments are crucial for maintaining balance and energy during the hectic season.


7. Mindful Gift Giving


Gift-giving can easily turn into a stressful obligation. Approach this practice mindfully by considering the recipient's true needs and interests. A thoughtful, simple gift can carry far more meaning than something extravagant. There is no need to overstretch your self or your budget.


Research shows that recipients appreciate gifts that demonstrate personal thoughtfulness, leading to deeper emotional connections. Perhaps this is the year to repurpose and upcycle something into a unique and meaningful gift.


Mindfully Dealing with Family Dynamics



Family gatherings, while joyful, can bring challenges. Family roles reemerge, and old tensions may resurface during this season. Here are some mindfulness techniques to help navigate these moments:


1. Observe Your Emotions (Observe, Don't Absorb)


Stay present with yourself and don't merge with others. Observe, don't absorb. When difficult emotions surface in situations that are antagonistic, or otherwise hurtful, breathe and observe your own feelings. Stay with yourself and remember your intentions for the holidays. Let's imagine that someone said something that hurt your feelings. You can observe these feelings without re-acting out of old patterns. It has nothing to do with you really, it's about them. You're entitled to your emotions and are capable of managing them, so, breathe, and take a moment to tune into your body and breathe. Notice your feelings and breathe with them, and acknowledge the feelings without letting the emotions dictate your re-actions. This pause allows for a thoughtful response like looking right at them and asking "did you mean to say that?" which invites them to consider what they've said, or "that hurt, would you like to rephrase that?" which invites them to self reflect and hopefully take accountability. Whatever they do, you've maintained your own self respect and have not allowed their behavior to hijack your holiday.


2. Practice Active Listening


In conversations, practice active listening by fully focusing on the speaker. Be curious to understand and learn their perspective. Avoid planning your response while they talk. It's fine to disagree, and maybe you'll learn something you didn't know beforehand. It's all information. This deepened attention fosters richer connections and can prevent misunderstandings.


Making the Most of the Season


Navigating the holiday stress does not have to feel overwhelming. By embracing mindfulness, you can cultivate self awareness and presence in your daily experiences.


From setting intentions and practicing gratitude, to responding rather than reacting, mindfulness gives you the tools to thrive during the holiday season and everyday. By integrating these practices, you can turn stress into joy, creating meaningful connections and cherished memories.


As you approach this holiday season, choose to engage with a sense of curiousity, awareness and intention. You may discover that the magic of this time is often found in the simple joys of being present and mindful.


I'd love to hear from you about your thoughts on mindfulness, ideas for my blogs, and how we would work together toward your authentic empowerment so you can be fully you!

Send me an email or call me at:



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