Slow down and get more out of this busy season
Clinical Expert: Jill Emanuele, PhD
en EspañolAs soon as the Halloween costumes have been tucked away, and the candy is disappearing, suddenly we realize that the holidays are coming….FAST. Thoughts of presents, turkeys, cards, relatives, parties, and shopping begin to dizzyingly swirl in our heads. And so the holiday rush begins, and we often find ourselves becoming champion multitaskers.
But in the rush to get everything accomplished, we often lose our connection with the present moment — how we feel, what we’re thinking. We become so future-focused that we sometimes miss out on the little things that make life beautiful as it is — a compliment from a stranger, a warm smile from a child, a beautiful sunset. And we find ourselves pausing on Thanksgiving Day to remind ourselves of what we are thankful for, when in fact the reminders are there each and every day for the noticing.
Contrary to common belief, one effective way to cope with the holiday madness is to SLOW DOWN and take a little time each day to cultivate and practice mindfulness. Perhaps you’ve heard about this concept, which is rooted in Zen Buddhism, and has recently become more popular in Western society. Research has demonstrated that practicing mindfulness is associated with improvements in well-being, physical and mental health, relationship satisfaction, and attentional focus. In addition, the practice of mindfulness has been shown to help reduce stress and associated negative emotions such as anxiety and sadness.
So, what is mindfulness? Jon Kabat-Zinn, PhD, internationally known for his work in bringing mindfulness into Western medicine and society, defines the concept as “awareness, cultivated by paying attention in a sustained, particular way: on purpose, in the present moment, and nonjudgmentally”. When we practice mindfulness, we are focusing our full attention on the moment as it is, letting go of the past and future-directed thoughts, and allowing all of our senses to experience this moment, right now.
You may be asking, “Okay, so on a practical level, how can I be mindful?” In reality, there are infinite opportunities to practice mindfulness during each day. Here are some suggestions to get started:
By taking a few minutes each day to be mindful, perhaps even more than once a day, we can give ourselves the space to get in touch with ourselves, to fully experience the meaningful moments that often pass us by, and to take time to practice gratitude for what we have in our lives. This way, by the time Thanksgiving arrives, we will not be scrambling to think about what we are thankful for! Instead, we can experience gratitude daily, reduce our stress, and be more in touch with the little things that make all the difference.
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