Mindfully Surviving the Holidays

Quick answer: Mindfully surviving the holidays means making time each day to slow down, be present, and check in with yourself amid the season's chaos. A daily grounding exercise—like a simple 10-minute body scan—helps you notice what's happening inside you and around you so holiday stress doesn't take over.

December is famous for being one of the busiest months of the year, if not the busiest month. With the holidays quickly approaching, we can easily get lost in a sea of chaos: holiday parties to attend, kids on break from school, family members visiting, and never enough time for it all. It can be completely overwhelming and stressful. So what can you do to effectively manage all of this stress? Start a holiday mindfulness habit.

Why do the holidays feel so stressful?

The holidays pile obligations on top of an already busy life—parties, school breaks, visiting family—until it feels like there simply isn't enough time for it all.

When every hour is spoken for, we lose the pauses that normally keep us grounded. That's exactly when a small daily mindfulness habit matters most: a few minutes to slow down, be present, and check in with yourself.

What is a grounding exercise, and how can it help during the holidays?

A grounding exercise is a short mindfulness practice that helps you understand what's going on inside you—thoughts, emotions, and memories—and what's going on around you in your environment.

One of the best options is a simple body scan. It takes less than 10 minutes, which makes it a great exercise to practice when you have limited time—like most days in December.

How do I practice a holiday body scan?

Find a comfortable position—sitting or lying flat on your back—and either close your eyes or focus softly on a spot in front of you. Then follow these steps:

First, go inside. Get in touch with your inner self. Notice any sensations of pain, tension, or discomfort. Don't do anything about them—simply notice them, and make space for them.

Next, notice ease. Notice any sensations of feeling at ease, relaxed, or comfortable. Don't try to create them; just make space for even the smallest amount.

Then, notice the neutral. Attend to the sensations you normally don't pay attention to, precisely because they're neutral. Take a moment to feel all the different sensations in your body.

Now, bring your attention outside. Notice your feet on the ground and the feeling of being connected to the floor or the furniture beneath you. Notice your environment with your senses, and become aware of any people around you.

Take a few more moments to be present with yourself on the outside, then one more moment on the inside.

How often should I practice during the holiday season?

Practice this activity at least once a day to get grounded in the here-and-now and to act in your own best interest.

A daily check-in is a small commitment with an outsized payoff during the busiest month of the year. And if holiday stress feels like more than a busy calendar—if it tips into persistent worry or overwhelm—mindfulness-based therapy or anxiety counseling can help you build these skills with support.

A calmer holiday season, one check-in at a time

You can't shorten your December to-do list, but you can change how you move through it. A brief daily body scan keeps you connected to what's happening inside and around you, so the season's chaos doesn't sweep you away.

Getting started. If holiday stress is weighing on you this year, you don't have to white-knuckle through it. Our mindfulness therapy team in Austin can help you build a practice that lasts beyond the season.

Frequently asked questions

How long does a body scan take?

Less than 10 minutes—which makes it a practical grounding exercise even during the busiest weeks of the holiday season.

Do I have to close my eyes during a body scan?

No. You can close your eyes or keep them open with a soft focus on a spot in front of you, and you can sit or lie flat on your back—find what works for you.

What if I notice tension or discomfort during the exercise?

That's expected. Don't try to fix or change the sensations—simply notice them and make space for them, alongside any comfortable or neutral sensations you find.

Get started with a therapist at Austin Mindfulness Center—in person in Austin or online across Texas.