Thriving through the Christmas rush – mindfulness on steroids

I was checking the calendar for any upcoming major events. Ah, there it was again. The happiest holiday but also the most stressful and, in some cases, the most miserable holiday: Christmas.

Christmas in Japan was asking me again the following questions: Do you have someone special to celebrate this with? Will you finally be going home and celebrating with your mother and family in Sweden? Will you be able to take some days off and enjoy an IKEA-style Swedish Christmas dinner? Will you be able to afford to buy gifts for all the people who will surely buy for you?

Managing Christmas stress, especially in Japan, can be daunting—particularly if you come from a culture that celebrates it with family and warmth, rather than seeing it as a commercialized event.

But a lot of things in life are what we make of them. When I was in Japan, Christmas usually made me feel lonely—even if I had someone “special” to spend it with. I realized quite quickly that the secret to mindfulness for the Christmas rush isn’t about what you do or with whom, but how you do things. To find magic, there are a couple of small hacks you can try to create that sparkle.

Hacking your perception of the world

Whether it’s Christmas magic, or Santa Claus’ sleigh shaking a little bit too much after the Roppongi German Christmas market’s hot wine, let’s hack how you see the world.

Ever heard of the world’s most “ridiculous” exercise for relaxation? Here it is: buy a raisin. Hold it in your hand. Take it all in. How does it feel? How does it smell? Look at all those curves. Then, put it into your mouth. Chew it. Slowly. How does it feel? How does it taste? How many different flavors can you find? Then swallow. Feel the sensation of the raisin hitting your stomach.

Mindfulness—yes, it’s a little bit saturated and overhyped—but it works pretty well. Instead of sitting on regular dates with raisins, here’s how you can create some Christmas magic, no matter what state you’re in or how busy you are.

A proper definition of Mindfulness

Let me introduce mindfulness properly. One of the most famous teachers of mindfulness is Jon Kabat-Zinn. Here is his definition: “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (15 Quotes on Meditation and Mindfulness From Jon Kabat-Zinn).

In other words, paying attention to the here and now, without judging it. Or as Master Oogway in Kung Fu Panda says, “Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the present.”

Anchoring yourself in the moment

How did this help me—and how can it help you? Start with this simple 5-4-3-2-1 exercise to anchor yourself when the yuletide rush feels overwhelming.

Sit comfortably. Take a deep breath and exhale slowly (for neuropsychology nerds like me, this activates the parasympathetic nervous system).

• Find five things you can see. Start with one object. Observe it without judging it. What is its shape, form and contrast? Rest in just observing it for a brief moment before moving on to the next object.
• Find four things you can touch or feel. For example, the clothes you’re wearing. How does your shirt feel against the skin under your arm? Observe it. Rest in the sensation. How does your phone case feel in your fingers? What specific sensations arise?
• Find three things you can hear. The sound of the train wagon against the rails—can you differentiate it? Does it take a form? Can you identify different instruments in the song you’re listening to?
• Find two things you can smell. How does the slightly sweaty arm of the person next to you smell? Be with it—yes, just observe it. What different fragrances can you detect in the perfume of the person nearby?

Try this exercise from time to time. It’s especially powerful when the Christmas rush feels that little bit extra inside your head.

MMMs

Now, life can often feel like it’s rushing downhill—like time is flying. Introducing a brand-new habit might not feel like an option if we already feel overloaded.

So when we feel—and sometimes know—that there’s no magic in our lives, there are ways to find the spark again and anchor ourselves, without adding more stress. This is where MMMs come in: Mini-Mindfulness Moments.

Here are a few examples of how to apply MMMs:

• Slow down a routine activity, such as brushing your teeth, chewing your food or walking. Slow it down by 50 to 70%. Observe the sensations.
• Savor your morning coffee. Stop whatever you’re doing and close your eyes. Drink slowly and really savor the taste. What fragments of cacao or coffee can you notice?
• Observe Christmas decorations. When you notice a decoration at your train station or elsewhere, stop. Observe it. Notice the details. Think about the effort by the people who put it there. What do you think they were thinking about while decorating? What feeling do you imagine the designer had while creating that oversized Christmas hat?

FAQs

What is the best way to practice mindfulness during the holidays?

The best way is to introduce Mini-Mindfulness Moments into your daily life. Practice being sometimes, instead of only just doing. This becomes possible when you slow down, stop and observe what is—rather than constantly trying to evaluate or change it.

Why is Christmas stressful in places such as Japan?

Christmas, especially in Japan, can be daunting if you come from a culture that celebrates it with family warmth. It can often feel like a commercialized event full of pressure to buy gifts or have a “special” partner, which can lead to feeling alone.

Can mindfulness remove holiday stress completely?

You can’t always choose to spend a loving, happy Christmas, and you can’t magically remove all the stress from Christmas shopping. However, you can choose what you pay attention to, which changes how you experience the inevitable stress.

A Magical Conclusion

Like everything else, managing Christmas stress takes practice. So practice slowing down, stopping, observing and focusing on the small magic that does exist all around you—in every moment.

Feeling overwhelmed this Christmas? Need some guidance on how to reconnect with the moment and its magic? Feel free to reach out to me via Instagram—Flexi Coaching.

I wish you a happy, present, and magical Holidays!

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