We all know that the Christmas period can be as challenging as it is festive and joyful. The tradition of coming together as families and friends often brings our emotional wellbeing into sharp focus. It can amplify and intensify our feelings – whether that’s a deep sense of togetherness or an aching loneliness.

For many, it’s a time of reflection: we feel gratitude for the people around us and mourn those no longer here. We take stock of the year just passed, acknowledging triumphs and failures alike. With a little more downtime and fewer distractions, we often find ourselves pausing – sometimes alone, sometimes with others – to truly sit with our thoughts. Whatever the festive season stirs up for you this year, know that it’s okay to feel it all. To help navigate the coming weeks with acceptance, kindness, and awareness, here are five mindful tips designed to bring a sense of ease and presence during this unique time of year.

1. Start with optimism

The festive season can bring excitement and joy, but for some, it might also stir up a sense of dread – especially when thinking about complex family dynamics or personal challenges. If this resonates with you, remember that optimism is not something you either have or don’t – it’s a skill you can cultivate.

Begin by noticing how the mind tends to dwell on negative possibilities or catastrophise. Instead of staying in that spiral, experiment with redirecting your thoughts toward a more positive outcome. Challenge yourself to imagine how the next potentially tricky situation could unfold with ease and minimal friction. Picture yourself handling it with grace and resourcefulness.

A helpful reminder: your track record for getting through tough days is 100% so far. You’ve navigated challenging moments before, and you’ll get through this one too. The simple act of visualizing a smooth path forward can shift you into a more creative and solution-focused mindset, making those challenges feel less daunting.

2. Eat with awareness

Food is often at the heart of Christmas traditions, bringing people together in ways that are both joyous and, at times, tense. Sharing meals with a mix of relatives, in-laws, or old friends can be a wonderful way to connect – but it can also be fertile ground for misunderstandings or irritation.

If you find yourself feeling unsettled by the dynamics at the dinner table, try turning to mindful eating practices. Start by grounding yourself in the physical sensations of eating and drinking. Notice the textures, flavours, and temperatures of the food in front of you. Let yourself fully immerse in the sensory experience of the meal.

When emotions begin to rise – perhaps irritation, sadness, or frustration – pause. Take a deep breath and bring your attention to where you feel these emotions in your body. Viktor Frankl’s wise words can offer guidance here:

“Between stimulus and response, there is a space. In that space lies our power to choose our response. In our response lies our growth and our freedom.”

Allow yourself to find that space. With a few deep breaths, you may find it easier to choose your next move mindfully – whether it’s engaging in the conversation or simply enjoying another bite of your meal.

3. Hug it out!

Hugging is one of the simplest yet most profound ways to connect with others. Beyond the warmth and comfort it provides, science backs up what we already intuitively know: hugs are good for the mind, body, and soul. They release oxytocin, the “feel-good” hormone, which lowers stress, reduces blood pressure, and fosters a sense of security and connection.

When you hug another person, it’s not just a physical act – it’s a deeply mindful one. You are bringing your hearts together, feeling the rhythm of life in the beating heart of another. This simple gesture grounds you firmly in the present moment.

Whether you’re greeting a loved one, consoling a friend, or celebrating a win, let your hugs be intentional this Christmas. Take a moment to fully feel the connection and let it remind you of the shared humanity that binds us all. And if hugging isn’t your thing, that’s okay too – a warm smile or kind word can also foster meaningful connections.

4. Take time to check-in and chill out

With the flurry of activity that comes with the festive season – wrapping gifts, hosting gatherings, and navigating social commitments – it’s easy to feel swept up in the busyness of it all. But here’s a reminder: you have full permission to take care of yourself, even amidst the hustle.

Make space for a mindful break. This is a moment just for you – away from screens, to-do lists, and perhaps even from well-meaning but draining relatives. Think of it as a gift to yourself.

Here’s a simple recipe for a mindful pause:

• Step 1: Find a cosy spot. This could be a comfy chair, a quiet corner of the house, or even your bedroom.
• Step 2: Prepare your favourite drink. Whether it’s a warm cup of tea, coffee, or hot chocolate, let this drink be part of your ritual.
• Step 3: Disconnect from technology. Leave your phone behind and, if it helps, set a timer for 10 minutes so you’re not tempted to check the clock.
• Step 4: Settle in. Wrap yourself in a blanket if you like, curl up, and breathe. Inhale deeply, then exhale fully, sinking into your seat.

As you sit, let your mind wander gently, observing without judgment. Take a sip of your drink and ask yourself: How do I feel? What do I notice in my body? What thoughts are bubbling up? Simply let these reflections come and go, and continue to breathe deeply.

Even a short moment like this can help you reset and return to the festivities with renewed energy.

5. Practice gratitude

Gratitude is a powerful antidote to stress, anxiety, and even sadness. At its core, gratitude invites us to focus on what we have, rather than what we lack. While the holiday season can sometimes highlight what’s missing – be it loved ones, financial security, or even time – it also provides an opportunity to recognize and cherish what is present.

Take a few moments each day to reflect on something you’re grateful for. It could be as simple as a warm meal, the laughter of children, or the quiet comfort of a good book. Writing these thoughts down in a journal can make the practice even more meaningful, giving you a tangible reminder of life’s blessings.

William James, often referred to as the Father of American Psychology, put it beautifully:

“The greatest weapon against stress is our ability to choose one thought over another.”

This holiday season, choose gratitude. Let it guide your interactions with others, fostering compassion and kindness. And remember, strength lies not only in giving but also in receiving – reach out for help when you need it, and offer it when you can.

Whatever this Christmas holds for you, may it be a time of presence and peace. By embracing these mindful practices, you can navigate the season with greater ease, acceptance, and joy.

Here’s wishing you a mindful festive season and a bright and hopeful 2024!

Neil Seligman is a mindfulness expert and author of Conscious Leadership and 100 Mindful Meditations.