The holidays can be full of family, magic, and memories — but they can also be stressful AF. However, that doesn’t mean you’re powerless in the face of the demands for your presence (and presents!). What if you could emerge at the end of this holiday season and feel more “zen” than ever? Try these 10 tried-and-true mindfulness tricks to stay grounded.
1. Manage your commitments
For many people, the holiday season is the busiest time of the year. From social gatherings to work parties, there’s often barely enough energy left for family celebrations — let alone “me time.” To avoid spreading yourself too thin, think ahead about what events truly require your presence and be selective about what you say “yes” to. It is okay to decline invitations and prioritize self-care. We repeat: It is okay to prioritize self-care.
RELATED: Wellness Checklist for Your Mind and Body
2. Keep moving
Whether it’s evening yoga to de-stress or morning runs, pick-up hockey games, or dancing to holiday music, mix some movement into your holiday plans. Movement releases endorphins and improves mood. Research consistently shows that physical activity lowers stress, improves mental well-being, helps with symptoms of anxiety and depression, and even delays the effects of dementia and the cognitive decline associated with aging.
3. Practice mindful cooldowns and meditations
Mindfulness and meditation are proven techniques for reducing stress and anxiety. Anytime Fitness memberships now include access to a free Apple Fitness+ subscription.* The best part? Meditations and Mindful Cooldowns are delivered directly to you as part of your personalized fitness plan in the Anytime Fitness App. Learn more here.
4. Infuse gratitude into your routine
It probably comes as no surprise that people who are routinely grateful have less stress, but did you know the effects of gratitude aren’t only emotional, but physical, too? Research has shown that gratitude is linked to better cardiovascular health as well as reduced chronic pain.
Getting started with a gratitude practice is easier than you might think. Begin by closing your eyes and simply thinking of one thing, person, event, or opportunity in your life that you are thankful for. Give yourself space to meditate on how your life has been positively impacted, or alternatively, where you would be without this person or thing.
Ready to take your gratitude game to the next level? Share your thanks with one person every day. A hand-written note goes a long way, but a text message will work in a pinch.
5. Communicate boundaries
Honest communication goes a long way when it comes to maintaining positive relationships. Do your part by making loved ones aware of your needs, whether it’s carving out alone time, avoiding overcommitting, or saying “no thank you.” Letting your voice be heard ahead of time will prepare you, and your friends and family, for a holiday full of happy memories.
RELATED: Post-Holiday Reset: 5 Tips for Getting Back to Normal
6. Connect with your breath
Mindful breathing is a great way to build resilience to stress and anxiety and allow you to refocus on what’s important to you. One of our favorite strategies is called box breathing. Studies show that regulated, diaphragmatic breathing can help reduce stress and even reduce blood pressure, plus you can implement box breathing literally anywhere, anytime.
Use box breathing as part of your morning or evening routine, or whenever you feel tension or stress creeping in.
How to practice Box Breathing:
- Take 2 minutes to breathe deeply by inhaling for 4 seconds, holding that breath for 4 seconds, and then exhaling forcefully for 4 seconds.
- Wait 4 seconds before starting over.
Related: This is How to Breathe Better for Peak Workout Performance
7. Be present during your meals
Holiday celebrations are often spent around a table full of traditional foods that may hold a special meaning or even serve a spiritual purpose. If you’ve ever been watching your diet during the holiday, you know that staying within your boundaries can feel like walking on a tightrope.
Instead of limiting yourself to only certain foods or limiting your quantities, aim for moderation by savoring each bite and being present during meals. Pay attention to the flavors, textures, and smells of your food, which can help you enjoy them more and prevent overindulging.
RELATED: 7 Strategies for Realistic Healthy Eating Habits, According to a Dietitian
8. Create mindful traditions
The holiday season is the time for traditions! What better time than now to foster a sense of joy and fulfilment by starting a new tradition, focused on mindfulness? A few ideas include volunteering, crafting, nature walks, or other activities that help you feel connected.
9. Prioritize quality sleep
We’ve all had restless nights where we can’t get to sleep, but if you’re chronically tired, your health could be at risk. Research has shown that poor sleep can lead to negative effects on our mood, ability to regulate stress, and can even make it easier for us to get sick, due to lower immunity.
Stay on top of your mood and your health this season (and beyond) by getting serious about your evening routine. Tips for restful sleep include limiting screen time before bed, practicing mindful breathing, and repeating a positive, calming mantra in your mind as you drift off.
RELATED: Why Sleep Is a Vital Part of Your Fitness Goals
10. Listen with an open heart
Holidays are joyous but can also bring potentially stressful situations not only for you, but for those around you. Listen with empathy and express your thoughts calmly. Remember that it can be much easier to understand someone else’s perspective when you listen to it from their point of view. Find common ground, which can foster harmony and connection.
Stay mindful year-round
These mindfulness strategies come in extra-handy during the holiday season, but they are great to keep in your toolbelt all year long. Adopting all 10 tips at once can be a bit daunting, so we recommend mastering one or two strategies, and then layering on another new strategy once you feel ready for more.
Remember, mindfulness is a life-long practice, so be patient with yourself and keep recommitting to your goal if you feel like you’re headed off-track. Don’t forget to download the Anytime Fitness App to stay connected to our community and access Apple Fitness+ Meditations.
