Hey There! My name is Diana Garcia, and I’m a Licensed Mental Health Counselor in Florida, owner of a Private Practice called Nurturing Minds Counseling. 

Today kicks off the first day of 12 of my Holiday Self-Care Series to focus on taking care of yourself during the holiday season. I created the holiday series because whether you love or hate the holidays, each has its own type of stress. 

We can all agree that there is another layer of stress during the holidays. And this added stress can take on toll on our mental health’s. Here are just some common stressors during the holidays: 

  • Overwhelmed because you’ve run out of places to put the Elf on the Shelf.
  • Struggling to set boundaries with your brother when he asks you for one more favor. 
  • Heartbroken over the loss of a loved one.
  • Overthinking all the decisions like what the heck to get your sister who has everything.
  • Nervous about all the social obligations. Triggering some major social anxiety.
  • Stressing about your finances and how not to overspend even though the whole month of Black Friday/Cyber Monday deals are so tempting.
  • Trying to keep up with Spirit Week at your kid’s school. Is today Pajama Day or Grinch Day? 
  • Anxious about all gaining weight during the holidays and hoping your Tia Maria doesn’t make another comment about your weight.
  • Planning for your kids to be off from school, which includes both pockets of joys and chaos.  
  • Dealing with all the extra tasks on your to-do list (i.e., putting up the tree, decorating the house, taking family pictures, etc.). 

And on and on the list can go. So given that these are just a few things that could increase your stress levels during the holiday season, these 12 days of Holiday Self-Care are meant to help you deal with your emotions, build in micro-moments of taking care of yourself, and avoid some common pitfalls to help you maintain your sanity. 

Holiday Self-Care Series: Day 1: 3-Minute Breathing Exercise

I’ve started the Holiday Self-Care Series with a 3-minute breathing exercise to help you build itty bitty moments with yourself and to practice mindfulness. You can pause anytime you notice feeling overwhelmed and do this short and simple exercise to help you recenter a bit. 

If you’re unfamiliar with mindfulness, the simplest definition is learning how to be present in the here and now without judgment. Being able to drop into the moment, whether that’s by focusing on what’s going on for you right now (in your body, with your thoughts, physical sensations, or feelings) or by directing your attention to your experience in the outside world (focusing on what you can see, what you can hear, what you can touch, etc.). And without needing your experience to be anything other than what it currently is, even if it isn’t the most comfortable or enjoyable experience. 

So why is it helpful to start being more mindful? Practicing and incorporating some form of mindfulness has been shown to have various mental health benefits, including stress reduction, less emotional reactivity, and increased ability to harness your attention and focus, to name a few.

So given that mindfulness skills are great ways to start coping with stress, learn to be more present, and be aware of your thoughts and feelings, this can be extremely helpful during the holiday season when you’re bound to benefit from any/all of these skills. 

Holiday-Self-Care-Series
Photo by Darius Bashar on Unsplash

I’ve found an easy way to get started is with a simple  3-minute breathing exercise. Typically, you can find at least 3 minutes, even on the most hectic of days for yourself. And because your breath is always available as a source of focus and grounding, you can tap into it anytime. It’s easy to forget how these small breathing moments can be beneficial. 

In the video below, I guide you through an activity that you can do pretty much anytime and anywhere (barring if you’re driving or operating heavy machinery, lol). Or, if you prefer to read instead, scroll down for the script so you can either read it and/or tailor it to your needs. You can also record yourself reading the script or ask someone a loved one who’s voice is soothing to you.

Video on Holiday Self-Care Series: Day 1: 3-Minute Breathing Exercise

Script for 3-Minute Breathing Exercise

Start off with getting comfortable. You can sit down and sit up straight but not too stiff. If you are sitting in a chair, try to uncross your arms and legs, and put your feet flat on the ground. You can also sit on the floor or cushion cross-legged, whatever feels best for you. 

If you feel comfortable, I encourage you to close your eyes. If not, you can just keep a soft focus on the spot in front of you.

Now you’re just going to take a couple of deep breaths to bring yourself into the present moment. 

Just notice whatever you’re experiencing right now; notice any sensations, whether they are of comfort or discomfort.

Notice your feet on the ground or the cushion/floor underneath you. 

Notice what your clothes feel like against your body. Notice the air against your skin. 

Now notice whatever thoughts are here, and as best as you can, just observe your thoughts as they are. There is no need to get caught in them; just bring attention to what thoughts are showing up. Let them come and go.  

Now notice whatever you’re feeling emotionally. Don’t try to change it but just see how you’re feeling in this moment. 

Bring your attention to your breath, just noticing the rise and fall of your stomach as you breathe in and out. 

Notice the cool air flowing in your nose as you inhale and the warm air as you exhale. 

If your mind starts to wander, that’s ok; that’s what minds do. When you become aware of it, simply bring your attention back to each breath in and out, one after the other. 

Now allow your awareness to expand to encompass your breath moving in your body. 

Bring your awareness to your thinking and whatever you’re feeling right now. 

Gently broaden this awareness to notice the whole experience, holding everything in your attention. 

Now bring your attention back to the room. Open your eyes if they’re closed, and take a moment to notice what you can see and hear. 

Push your feet to the ground and stretch. Notice yourself stretching and just slowly welcome back to the moment. 

Next Steps

How was that experience for you? Take a moment to check in and see how you’re feeling after taking 3 minutes for yourself. I encouraged you to commit to squeezing in this exercise at least once a day during the holiday season. Seriously, add it to your calendar if you have to. Or at least make an informal plan when you can practice. Can you do it in the morning before you get out of bed? In the afternoon, during your lunch break? Or when you’re winding down for the evening? It’s helpful to have a general plan as to when you’re going to practice, so you’re more likely actually to do it

Also, know that you can practice it (or our version of it) during those moments when you’re noticed feeling extra stressed, you’re about to lash out or feel extra depleted. In those moments, it can be so helpful to take a pause either to prevent yourself from engaging in unhelpful behaviors or when you just need a little moment to yourself. 

Alright, guys, I hope this first tip in the Holiday Self-Care Series is helpful.  Check out these other resources to take care of yourself during the holiday season:

Lastly, I hope you continue nurturing your mind, body, and soul, whatever that looks like for you.