Can you believe we are almost to the holiday season? I mean, it is Right. Around. The. Corner! Holidays can be tough, especially after last year when we were stuck at home with no family allowed. This year might be interesting - you might find yourself getting triggered around family more easily, or getting frustrated with people you normally don’t, or even find yourself stressed being around a lot of people in social situations.
Mindfulness Exercises to Try
Here's a list of mindfulness techniques to help refocus and calm your nervous system when you are stressed this holiday season:
Acknowledge what is happening with you at the moment without judging it. Observing and describing a thought or feeling or sensation creates space from that thought. If you can observe it, you aren't fused with it and you have the ability to change it. Examples: say to yourself "I notice anger/sadness/fear/joy", "I notice my thoughts are fast and scattered/I'm stuck on this same thought/my brain feels foggy/my mind feels clear/etc", "I notice my fists are clenched/breathing is tense/legs are jittery/shoulders feel weighed down/my body feels calm/etc". Don't get stuck in the content of thoughts. Just notice and let it go.
Get physical exercise if possible (cardio, weights, boxing, climbing, yoga, etc. are all great). Don't just exercise but focus on whatever thoughts come up. Have your movement or your breath or the scenery be the focal point of your attention. If your mind wanders to the past or future, bring it back to the activity in the moment.
If you find yourself obsessing or overthinking, give your brain a task. Some examples: Label objects in the room, list objects alphabetically (a is for apple, b is for ball, etc), count from 100 to 1 by 7s (100, 92, 85, etc), sing a song in your head, label your breathing ("breathing in, breathing out, breathing in, etc")
Practice Four Square Breathing. Breathe in for a count of 4, hold breath 4 counts, breathe out for a count of 4, hold 4 counts. Repeat 4 times
Progressive muscle relaxation. Squeeze and release body parts. Start with feet and work your way up. Focus on body parts associated with fight or flight (feet, legs, stomach, hands, shoulders, jaw.
None of these are magic, they take practice. Practice as much as possible so these skills are available to you when you're stressed. If you still need help dealing with stress, depression, or anxiety, please reach out to us. We would love to speak with you.
Namaste!