This page added 25th November 2017
Christmas
can be one of the most stressful times of the year. It is a time of
extra responsibility, disrupted routines and an overload of people,
food, alcohol and over-excited children. The key to maintaining stress
levels during this period is to recognise when negative thoughts and
feelings arise (e.g. jealousy, anger, sadness) which lead to an increase
in our stress levels. When we are mindful of such unhelpful thoughts
and feelings, we become more conscious of our underlying emotions, how
we are behaving and whether we could be acting in a more positive
manner.
Seeing our experiences during Christmas time in a more
open-minded point of view will help avoid the judgement we place on
ourselves for feeling unpleasant emotions. This will allow us to let go
of these emotions much more peacefully and to focus more energy on
celebrating the holidays and spending time with our loved ones.
In
order to help regulate stress levels during the holidays, try to use
some of these Positive Psychology strategies and see if they are helpful
for you.
Three Minute Breathing SpaceIf you’re rushing to the
shopping centre to buy last minute presents or a family member has
gotten on your last nerve and you’re feeling quite exhausted, anxious or
stressed, it’s quite difficult to remember to remain calm.
The Three
Minute Breathing Space is a helpful and brief meditation technique that
can be used for two main reasons. It can be used as an activity to
break up the hassles of the day and dissolve negative thoughts before
they gain control over you. It can also be used as an emergency
meditation that can help ‘ground’ you when your thoughts are spiralling
out of control.
The aim is to set aside three minutes each day and
pay attention to the movement of breath in your body. This can be at one
of the three main points of movement; the inhalation and exhalation
movement through your nose, in your chest or belly. Use a timer so that
you also don’t have to worry about a clock during this time. Just focus
on you and your breath. Note that when practicing the meditation you
might realise that your mind runs away to many of the other thoughts or
worries you may be having about your day. This is natural, it’s what
minds do. When you notice that your mind has wandered, gently escort it
back to the movement of the breath.
The Intensely Frustrating Line Meditation
When
Christmas rolls around you may constantly find yourself in endless
lines; waiting to buy presents, waiting to buy groceries or waiting in
peak hour traffic on the way to visit a relative. These periods of
being forced to wait can also be a time of intense stress and
frustration. However, next time you feel like screaming at the person in
front who seems to be taking forever, try practicing the Intensely
Frustrating Line Meditation. When you are in a line, become aware of the
thoughts and feelings you have when you’re held up. Ask yourself and
notice:
What is going through my mind?
What sensations are there in my body?
What emotions and impulses am I aware of?
Mindfulness
involves practising accepting all forms of experience, even ones that
are unpleasant. See if you can acknowledge the presence of frustration
and stress without being impacted by its negativity.
Create a Mindfulness Bell
Pick
a few activities that you would do during the holidays that you can
make into ‘Mindfulness Bells’. These activities are instances where you
stop and pay attention to the details, for example:
Preparing FoodSometimes
we can’t be bothered wasting our energy on preparing a big meal,
however, this is a perfect time to practice mindfulness. When preparing
food during Christmas time pay attention to the array of rich flavours,
smells and textures and the movements involved with preparing the food.
Wrapping the PresentsAfter
wrapping present after present, sometimes it can feel like quite a
chore. Again, try to turn a mindless activity into a mindful one.
Examine the colour and texture of the wrapping paper you are using,
focus on the sound and feel of the scissors as they slice through the
wrapping paper and feel the finished product of a wrapped present and
acknowledge the effort you have put into it.
The Ten-Finger Gratitude ExerciseDuring
stressful periods throughout the year in which we are consumed by the
things we must do and the places we must be, we tend to forget to take a
step back to appreciate ourselves and the things we have in our lives.
The
Ten-Finger Gratitude Exercise allows you to take time out of your day
specifically for your own well-being. The aim is to count ten things on
your fingers that you are grateful for each day. It is important to
count to ten, even though it becomes very difficult after three or four.
This allows us to intentionally focus on even tiny unnoticed positive
elements that happen in the day into awareness and enhance our positive
appreciation for life and the world around us.
I hope with the
practice of these techniques, the most stressful time of the year can
become one of the most enjoyable. Remember to enjoy the food, enjoy the
company, and enjoy each day!
Written by Steve, ADAVIC Volunteer