A merry mindful Christmas

Expert tips to ease the stress of the festive season

Christmas is a time for enjoying get-togethers with family and friends, eating good food and exchanging gifts. But, for many people, it’s also a highly stressful occasion as we juggle festive obligations, shopping lists and social gatherings. If this sounds all too familiar, then read on for some expert tips to help reduce seasonal stress and find calm amid the chaos.

<>Don’t set unrealistic expectations
“For some people, Christmas really is the most wonderful time of the year,” says Dr Gisele Caseiras, a psychodynamic psychotherapist with Likeminds (likeminds.london/dr-gisele-caseiras). “But for others, the festive period brings with it many pressures, from feeling obliged to socialise with friends and family more than usual, to worries about organising the perfect Christmas Day, to how you are going to pay for all the presents, food and drink. The reality is that we often set ourselves unrealistic expectations about the perfect Christmas and what is and isn’t important. This can cause people to experience anxiety and feel completely overwhelmed in the strive for perfection. There is now a huge amount of pressure from TV and social media to tick off a whole bucket list of Christmas days out, from seeing winter lights, to going ice-skating. For some this might be magical, but families can have just as much fun on a crisp winter walk or playing a family board game.”

Try not to lose perspective
“To avoid burnout, always keep sight of what’s most important to you,” says Lorena Bernal, a certified life coach and founder of Live Love Better (www.livelovebetter.co.uk). “Whether it’s creating memories for your children, reuniting family or simply having fun, remind yourself that your actions should align with your intentions. Forget about others’ expectations and focus on fulfilling your goals. And as you go through the season, don’t lose perspective – love your family, enjoy the moments, and let go of the pressure that you’re placing on your own shoulders.”

Pause and breathe!
“In the midst of chaos, it’s essential to carve out moments of stillness and silence,” says Claudia Dumond, holistic health coach and founder of Minimondo (www.weareminimondo.com). “A simple yet powerful tool I come back to time and time again is box breathing (also known as square breathing or four-square breathing). It involves taking slow, deep breaths in a structured pattern, typically following a four-count rhythm. Here’s how: Inhale deeply through your nose while counting to four. Visualise drawing the breath into your abdomen, allowing it to expand fully. Hold your breath for a count of four. Keep your lungs comfortably filled but avoid straining. Slowly exhale through your mouth, counting to four as you release the breath. Empty your lungs completely. Pause for another count of four before beginning the next breath cycle. Repeat this pattern for several minutes, focusing on the rhythm of your breath and allowing your mind to relax with each exhalation.”

Get a good night’s sleep
“Make sure not to run yourself ragged in the lead-up to Christmas, trying to buy the perfect presents and making sure the house looks perfect,” says Dr Gisele Caseiras. “In years to come no one will remember some of the decorative touches, but everyone will leave remembering how you made them feel. Christmas really is a time of over-indulgence, but eating and drinking sensibly can help you to remain calm and reduce feelings of anxiety. And we all know that a good night’s sleep can work wonders for our mood and anxiety levels.”

Nourish your body
“Did you know that the food you eat affects how you feel?” says Claudia Dumond. “Fuel your body with nutrient-rich foods that support mental and emotional wellbeing. Incorporate whole foods like fruits, vegetables, whole grains, and lean proteins into your diet to nourish your body from the inside out. Experiment with mood-boosting superfoods like dark leafy greens, omega-3-rich fish, and antioxidant-packed berries to support brain health and reduce inflammation.”

Set your parameters
“If you know that certain situations are going to trigger feelings of stress, then take control and set parameters early on around what you will and won’t do,” says Dr Gisele Caseiras. “Just drop in for an hour to that party, or politely decline to go in the first place. Remember, you don’t have to accept every invitation; the Christmas and New Year period lasts for a few weeks, so learn to pace yourself. Whatever the external pressures, make sure you do what is best for you and your family during this period.”

Stay grounded
“Accept that you’re doing your best,” says Lorena Bernal. “Maybe you don’t have all the time, money, or family members you’d like to have around, but embrace what you do have. Everything deserves to be appreciated and celebrated. Then, be practical. Ask yourself what you want to achieve, how much time you have, and what resources are available. Make a plan that’s as detailed as possible but stay flexible. Having a roadmap helps reduce stress and keeps you focused on what matters.

Most importantly, enjoy the process. We only get a limited number of Christmases throughout our life so make the most of the joy these holidays can bring. The lights, the decorations, the music, the feeling of togetherness – Christmas is beautiful, and it’s worth soaking in every moment. By staying grounded in your intentions and embracing what’s in front of you, you’ll avoid burnout and find joy in the season.”

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