December Newsletter

Keeping Peace This Holiday Season

Keeping Peace This Holiday Season

Christmas cards and commercials are created to make us feel as if every waking hour from Thanksgiving to January 1 should be filled with magical moments with family and friends. We’re socialized to appear “happy” during these celebratory times of year. We know this isn’t always the situation. Rather, the last two months of the year tend to make people feel guilty and ashamed if you don’t feel happy and joyful. Instead of trying to muster up the “happy” of the holidays, consider spending your energy mindfully approaching the season:
1. Validate your feelings. Experience the range of feelings, and remind yourself you need not react. Instead of telling yourself, “I shouldn’t be feeling this way because…” remind yourself that, as a human, feelings are a normal part of a healthy life. Allow yourself to feel and find a response that will be more helpful to move you toward how you want to feel.

2. Cope ahead. Rather than resorting to reactions in the midst of the hustle and bustle, consider taking action before the frenzy begins. Remind yourself of the challenges of previous holidays and plan a potential response. For example, if holiday parties tend to tempt you into engaging in more festive eating and drinking than you are comfortable with, make sure you pack your can of Sprite or give yourself some parameters to follow at the buffet line (“at least two vegetables before a dessert!”). Then when you arrive you can choose to follow what you already know to be best, rather than making decisions with social pressure or emotion involved.

3. Feel it. If you notice your body or mind shifting toward frustration, anger, or grief, name the feeling. Remind yourself that you are allowed to feel. Find a safe place to share the feelings – a close friend or a loved one who will hold space for you. After this, you may feel more freedom to move on to the next feeling.

4. Simplify. Choose wisely how you will spend your precious time and eliminate the parts that are beyond your capacity. No one else gets to dictate how you celebrate a holiday. Consider ordering the holiday dinner, traveling during the holidays or donating to a charity rather than spending money on gifts.

Though the holiday season comes with challenges, give yourself the space to experience the wide range of feelings – joy, grief, love, temptation – as a whole person.

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December Newsletter

Mindful Eating

Mindful Eating

by Landon Dunn, LISW, LICDC
It may seem as if the holiday season is a non-stop buffet, be it an office party, family gatherings, or dinner with friends. For those of us who like to remain conscious about what we allow into our body and how it affects our mind and personhood, these settings can get tricky. We often leave gatherings either unsatisfied with our abstinence or laden with guilt over our indulgence. How can we allow ourselves room to celebrate the joy of the season without treating our bodies and minds as garbage cans?
1. It’s how you eat as much as what you eat. In order to fully digest your food, your body needs to shift into the parasympathetic nervous response (“rest and digest”) and a rushed or stressed meal will only keep you moving in “fight or flight” mode. Avoid standing, driving and rushing through the meal. If you decide to join people you love in a meal, be fully present to the food, the company and the feeling of sharing the moment.2. Check in with your body to make sure food or drink is what it’s really craving. Stop and listen to the cues your body offers. Ask your body if, instead of hunger, perhaps it feels an emotion, boredom or tiredness? If so, give the body what it needs: attention, sleep or even meditation.3. Practice moderation. My grandfather used to enjoy ONE square of Hershey’s chocolate as a practice of discipline. Use all the senses to engage with this small treat, and then you might find that it’s all you really need.
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