The holidays are here! 🎄 It’s the season of joy, love, and - if we’re honest - a fair bit of stress. For many of us, Christmas and New Year come wrapped in ribbons of pressure. There’s the expectation to create magical memories, attend every gathering with a smile, and somehow navigate the endless to-do lists without losing your sanity. It’s no wonder so many people find this time of year overwhelming.
Research backs this up. A survey by YouGov revealed that 41% of Brits feel stressed during the festive season, with financial worries, family dynamics, and the sheer weight of expectations topping the list of concerns. The same study found that one in four people feels pressure to have a “perfect” Christmas, and many report feeling exhausted before the celebrations even begin. Sound familiar?
Then there’s the emotional toll. The “holiday blues” are a real phenomenon, exacerbated by the pressure to feel constantly happy and festive. A study from the American Psychological Association found that 38% of people say their stress increases during the holidays, with many reporting feelings of loneliness, sadness, or inadequacy.
The truth is, the festive season often comes with a complicated mix of emotions. On one hand, it’s a time to connect, celebrate, and reflect. On the other, it’s easy to feel like you’re falling short - whether it’s because you didn’t bake those Pinterest-worthy cookies, have Instagram-perfect decorations, skipped the gym for a week, or simply don’t feel as joyful as everyone else seems to be.
But here’s the good news: Christmas and New Year don’t have to be perfect to be meaningful. In fact, the true magic of the holidays often lies in the little things - the moments that happen when you let go of perfection and embrace what’s real.
What if, instead of trying to do it all, you focused on what truly matters? A warm cup of tea after wrapping presents. Watching the twinkle of fairy lights while the world slows down for a moment. Sharing a laugh with someone who just gets you. These are the memories that stick - not the ones you meticulously planned, but the ones that happened naturally when you were fully present.
This year, try something different. Let’s take the pressure off and find joy in the small, meaningful moments. Because the holidays aren’t about doing, they’re about being.
Three positive psychology exercises to help you to be present and enjoy the festive season:
1. Christmas Gratitude Pause
Take a moment each day during the holidays to reflect on three small things that brought you joy. Maybe it’s the smell of a Christmas candle, having a lie-in, or a laugh during dinner. Write them down or share them with someone close to you. This practice helps shift your focus from the overwhelming to the meaningful, anchoring you in the beauty of the moment.
Why it works: Gratitude rewires your brain to notice positive experiences, helping to develop mindfulness and emotional well-being.
2. Moments That Matter Mapping
Make a quick list of what’s truly important to you about the holidays. It could be connecting with family, giving back to others, or simply relaxing with a good book. Then, identify one small action you can take each day to honour these values. For example, if connection matters, plan time for a proper catch-up with friends, a romantic phone-free dinner with your other half, or a special 1:1 activity with your children.
Why it works: Aligning actions with values (a CBT technique) increases feelings of fulfilment and reduces stress about less important tasks.
3. The Five Senses Christmas Reset
Feeling overwhelmed by the Christmas chaos? Pause and engage each of your five senses. Look at the sparkle of lights, listen to the crackle of a fire, taste a festive treat, smell a holiday candle, and feel the texture of a soft blanket. By intentionally tuning into these sensations, you bring yourself fully into the present moment. One way you could do this is the 54321 technique:
5 Things You Can See: Look around and name five things in your environment. They can be anything - furniture, colours, or objects.
4 Things You Can Touch: Notice four things you can physically feel, like the texture of your clothes, the chair beneath you, or the ground under your feet.
3 Things You Can Hear: Pay attention to three different sounds. It could be your breathing, background noise, or birds outside.
2 Things You Can Smell: Take a moment to notice two scents around you. If you can't smell anything, try smelling something close by (a candle, your hands, etc.).
1 Thing You Can Taste: Focus on one thing you can taste, whether it’s the lingering flavour of a drink or a mint in your mouth.
Why it works: This mindfulness exercise helps reduce anxiety and stress by focusing your mind on the here and now.
This Christmas and New Year, it’s time to embrace the moments that truly matter, rather than stressing over perfect outcomes or ticking off an endless to-do list. By focusing on the small joys and being present in each experience, you can cultivate a sense of peace and connection that truly captures the spirit of the holidays. Remember, you don’t have to do it all - just be present in the now, savour the little things, and let go of the pressure to create a “perfect” Christmas. In doing so, you’ll find more joy, more meaning, and more moments that stay with you long after the season has passed.
Looking for extra support this holiday season?
As a mental health coach and clinical hypnotherapist, I work with clients to navigate stress, build resilience, and cultivate a mindset of balance and self-compassion. If you’re feeling overwhelmed or just want some tools to stay grounded, let’s chat! Reach out below to discover how you can make this season one of peace and joy, not pressure and perfection. 🌟
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