5 Steps to Maintain Gratitude and Well-being during the Holidays with a Breathing Device

If you feel overwhelmed or anxious during the holiday season, using a breathing device in your daily routine can be a helpful way to stay calm and centred. As the holiday rush picks up and your to-do list gets longer, it's easy to get swept up in the chaos and lose sight of your well-being. Taking a few moments each day to focus on your breath using a device designed specifically for breathing exercises can reduce stress, improve your mental clarity, and increase your overall sense of calm during this busy and often overwhelming time of year.

The holiday season can be a stressful time for many individuals, leading to negative effects on their mental health. Research shows that the Christmas season is in the top 10 most stressful events. In 2021, nearly 35% of Australians reported feeling more stressed during the Christmas holiday.

The good news is there are various ways to protect your mental well-being during this time. Some strategies may include practicing self-care, such as getting enough rest, eating a healthy diet, and engaging in physical activity. Additionally, setting realistic expectations, managing your time effectively, and avoiding over-committing can also help reduce stress levels. It's also important to seek support from loved ones, whether it be through spending quality time together or reaching out for advice or encouragement. In this article, we will talk about practical ways to protect your mental well-being during the holidays.

Practical Steps to Protect Mental Health During Christmas

Cultivating Gratitude

In the midst of the hustle and bustle, consider incorporating a gratitude ritual into your Christmas celebrations. Create a gratitude jar where you and your loved ones can jot down what they are thankful for throughout the season. Reading these notes together on Christmas day can be a heartwarming and uplifting experience, reinforcing the spirit of gratitude.

Christmas is a perfect occasion to reflect on the abundance in our lives and express gratitude for the blessings we've received. Whether it's the love of family, the support of friends, or the simple joys of everyday life, taking a moment to acknowledge and appreciate these gifts enhances the holiday experience.

Studies have shown that practicing gratitude can have a profound effect on our mental and emotional health. When we take the time to focus on the things we're thankful for, we activate the part of our brain responsible for positive emotions, leading to an increase in feelings of happiness and contentment. Additionally, expressing gratitude can help to boost our confidence by reminding us of the accomplishments and positive experiences we've had in our lives. So why not make gratitude a regular part of your routine and not just during the holidays? You may be surprised at just how much of a difference it can make.

Create a Gratitude Journal

Keep a gratitude journal throughout the Christmas season. Each day, jot down three things you are grateful for. This simple practice can shift your focus towards the positive aspects of your life. t can be as simple as appreciating a warm cup of cocoa, a cosy blanket, or the laughter of loved ones. The key is to be consistent and make this a daily practice. Over time, you may notice that you feel more content, less stressed, and have a more positive outlook on life. 

Numerous studies have suggested that taking a few minutes each day to write down the things you are grateful for can have a positive impact on your overall well-being. The benefits of this practice may include improved mood, increased levels of happiness, reduced stress and anxiety, enhanced social connections, better sleep quality, and even a stronger immune system. 

Establish Boundaries

It's important to recognise when you're feeling overwhelmed with tasks or commitments and to be able to say no when necessary. While it can be difficult to decline invitations or additional responsibilities, it's important to prioritise your well-being and manage your time effectively. Remember that saying no does not make you a bad person, but rather demonstrates that you value your time and mental health. Taking on too much can lead to burnout and impact your ability to effectively complete tasks in the long run. So, don't hesitate to decline requests when you need to take a step back and focus on your own needs.

Practice Deep or Guided Breathing

Deep or diaphragmatic breathing, is a relaxation technique that involves focused and intentional control of one's breath. It typically includes inhaling slowly and deeply through the nose, allowing the diaphragm to fully expand, and exhaling slowly through the mouth. 

You can also use breathing jewelry for anxiety relief and mental health protection designed to guide or encourage rhythmic breathing, it could potentially serve as a tangible and portable tool to practice mindfulness and relaxation throughout the day.

Guided breathing can be a helpful tool to alleviate stress and anxiety, enhance your sleep quality, boost your focus and concentration, and even reduce your blood pressure levels during the hectic holiday season. By practicing deep breathing, you can experience a profound sense of relaxation, centeredness, and inner peace, as your heart rate slows down and your mind becomes clearer and more tranquil. Just imagine feeling more relaxed, centred, and in control, with a calm heart rate and a clear mind in emotionally charged situations.

Exercise Mindfulness

Studies prove that one effective way to reduce stress and anxiety is by practicing mindfulness or relaxation techniques. You can begin by finding a quiet and comfortable space where you won't be disturbed. Sit down or lie down and take a few deep breaths, focusing on inhaling and exhaling slowly and deeply. As you breathe, pay attention to the sensations in your body and try to let go of any thoughts or worries about the past or future. You can also try meditation, which involves focusing your attention on your breath or a specific object to calm your mind and promote relaxation. 

Calm Amid Chaos

The Christmas season can be hectic and stressful but you deserve to enjoy it as best as possible. You don’t have to celebrate it like everyone else but you can have it your way, and if it gets too overwhelming, you can follow the tips mentioned above- remember what you are grateful for, practice mindfulness, and exercise deep breathing combined with a breathing device.