The festive season is often synonymous with joy, celebration, and togetherness. However, it also brings challenges that can strain our mental health. From social obligations to financial pressures, and heightened expectations to unresolved family dynamics, the holiday period can leave many feeling overwhelmed, anxious, or even isolated.
Studies reveal that during the festive season, people experience increased stress and emotional fatigue. The relentless pressure to create a ‘perfect’ holiday experience can amplify feelings of inadequacy, while the sharp contrast between celebration and personal struggles may deepen feelings of loneliness or sadness. For some, the festive season triggers unresolved grief or heightens anxiety over financial expenditures. The result? A festive season that feels anything but festive.
But it doesn’t have to be this way. Just as we engage in physical exercises to stay fit, we can practice mental fitness exercises to strengthen our resilience and navigate the season with grace and balance. Read on as Sarmistha Mitra, Holistic Health Expert and Founder & CEO of The Wellbeing Sanctuary Training LLC, shares insights on mental fitness exercises to help you get through the Festive Season:
1. Set Realistic Expectations
Unrealistic expectations often lead to disappointment or guilt. Before the festivities begin, take a moment to redefine what the season means to you. Focus on connection and authenticity rather than perfection. Write down 1-2 realistic goals that matter most to you and focus on that.
2. Practice Gratitude Daily
Gratitude shifts your focus from what’s lacking to what’s abundant, improving overall mood. Every morning, write three things you’re grateful for. During gatherings, express your gratitude openly to friends or family.
3. Mindful Breathing
Deep breathing helps regulate your nervous system, reducing stress and promoting calmness. When overwhelmed, try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat 3-4 times to ground yourself.
4. Budget Your Energy and Time
Overcommitting can lead to burnout and resentment. Use a planner to map out events and obligations. Schedule downtime for yourself, labelling it as non-negotiable “me time.” Learn to say “no” with kindness when your plate is full.
5. Release Through Journaling
Writing down your emotions allows you to process them rather than suppress them. At the end of each day, spend 10 minutes journaling your thoughts and feelings about the day. Include both positive moments and challenges.
6. Anchor Yourself in the Present
The past may carry grief, and the future may carry worries. Staying present keeps your mind grounded. Use mindfulness practices like focusing on the scent of a candle, the taste of food, or the sound of music during celebrations. Engage fully in the moment.
7. Maintain Healthy Boundaries
Healthy boundaries prevent you from feeling drained by others’ demands or toxic interactions. Clearly communicate your needs to family or friends. For instance, “I’ll join for dinner, but I’ll need to leave by 8 PM.”
8. Engage in a Random Act of Kindness
Helping others releases endorphins and creates a sense of purpose. Volunteer at a local shelter, donate to a cause, or simply lend a listening ear to someone in need.
9. Move Your Body
Physical activity boosts serotonin and reduces stress hormones. Include short walks, stretching, or dancing to your favorite festive tunes to stay active.
10. Stay Connected to Your Values
Aligning with your core values prevents you from getting lost in superficial aspects of the season. Reflect on what truly matters to you, such as love, compassion, or authenticity, and let these values guide your actions.
Remember, the most meaningful gift you can offer yourself and your loved ones this festive season is your presence, peace, and authenticity. Nurture your mental fitness, and let the holidays become a time of renewal and connection.
About The Wellbeing Sanctuary Training LLC:
The Wellbeing Sanctuary, located in Dubai, has become a beacon to the Dubai community, focusing on adult mental fitness training. With mental fitness having a magnitude of benefits, The Wellbeing Sanctuary offers a variety of meditation classes, as well as workshops and training courses, including Parenting Made-Easy, Tension release exercises, and Dream Analysis & Interpretation, and Chakra Diagnosis & Attunement. The latest program, DecodeYou®, is a revolutionary program that aims to reprogram the subconscious mind, offering the potential to prevent and cure diseases. The Wellbeing Sanctuary and DecodeYou® represent a transformative approach to mastering the subconscious mind and addressing the root causes of dysfunctions, thereby promoting overall health and well-being.
