Ways to find zen during the holidays
I hate to admit it but the holidays have never been a cheerful stress-free time in my life. To be honest, when I was growing up, the holiday season was filled with chaos, heart ache and struggle. Those experiences and emotions I experienced as a child carried on to my adult life and as much as I always try to make the best of it and enjoy the moment, I still find myself overwhelmed at times.
I know Im not alone in this so I wanted to share healthy ways I find the calm amidst the emotional chaos of the holiday season. I hope that these tips serve you well please let me know if they helped!—
B | zen
—Payton Melphy
GROUNDING |
This technique is something that I actually learned in therapy years ago and have been using to help me ever since! This grounding practice works perfect during overwhelming moments when you feel that you need to be re-centered to be brought back from the current moment. This works like a charm during holiday shopping, work parties and family gatherings.
Step away to the bathroom or outside, preferably somewhere quiet and private! Start by closing your eyes and taking a BIG deep breath—in through your nose, out your mouth.
Now take a look around and spot—
FIVE things you can see
FOUR things you can feel
THREE things you can hear
TWO things you can smell
ONE thing you can taste
ie: I’m at a family dinner & feeling overwhelmed so I step into my family members bathroom. I see the grey towels, blue bathmat, my pink sweater in the mirror, the lemon hand soap and my silver jewelry. I can feel the warmth of my sweater, my tongue on the roof of my mouth, the fuzzy socks on my feet, and the cold tap water from the sink. I can hear the dogs barking in the yard, my family laughing in the kitchen and the kids playing. I can smell the styling product in my hair & the food in the oven. I can taste my peppermint chapstick.
COZY UP WITH A BOOK|
Reading is an awesome way to relax and quiet down your mind! Also a great way to take a break from your phone and endlessly scrolling social media.Tuck away in your room for a 15 min recharge or pre-bed relax.
Here’s a few of my favorite books! click the books for link—
ESCAPE TO A YOGA CLASS |
whether you’re a pro yogi or completely new to yoga—I HIGHLY recommend it. I grew up going to yoga with my grandma & when she passed away, I stopped going. Mid 2020 I had a stranger reach out to me via social media inviting me to join her for a yoga class. I almost didn’t go because I was “out of practice”, not flexible and struggling at the time with my chronic illness and arthritis. I literally had all the excuses in the world to not go… but I took a chance, met up with her and attended the class and I kid you not, yoga saved my mental health that year. Yoga has been part of my weekly routine ever since and I’m so thankful I got reintroduced to it. Yoga couldn’t have come at a better time in my life.
Yoga is AWESOME for mental health, physical health and fitness. Most classes incorporate some sort of breath work and guided meditation. When I tell you that you feel like a brand new soul afterwards, I MEAN IT. holyyyyy.
I love that yoga is a fit for EVERYONE. Everything can be modified to your level and its a super EMPOWERING & WELCOMING environment. And there’s a wide variety of classes to choose from! my favorite is ‘slow flow’ classes.
Either book yourself a drop in class at a local studio or follow along at home to a YouTube video! Yoga with Adrienne is one of my favorite Youtube Yoga teachers— and her video classes are free!!
SAY ‘NO’ & SET BOUNDARIES |
I know, I know… easier said than done. I used to be the people pleaser, “don’t disappoint” full of guilt kinda gal. Every time I let people overstep my moral boundaries (that I clearly didn’t set), I was ALWAYS left feeling shitty. This is something that EASILY happens during the holidays and around family. Guilt trips galore.
I want you to remember. YOUR happiness is a priority. “No.” is a full sentence and you do not need to explain yourself to anyone. If something makes you uncomfortable or your soul doesn’t feel right in a certain situation, you are not obligated to override your moral boundaries to make someone feel comfortable.
Stand up for yourself. YOU matter and so do your damn feelings.
The moment you stop letting people guilt and take advantage of your heart, you will feel 100,000% better (and pretty badass for standing up for yourself).
GET OUTSIDE |
Fresh air & some sun… nothing better. Grab your pup (if you have one) and excuse yourself for a 15-30 min nature walk. Being grounded in nature is not only great for your mental health but also for your immune system. If you’re in a state with some sun during the winter, the Vitamin D from the sunshine will give you a natural boost of serotonin(we all could use a lil extra of that)!! Listen to the sounds of nature if you’re needing some peace and quiet or listen to your favorite music or an uplifting/comedic podcast. This would also be a great chance to practice he grounding technique I taught you above!!
click here for good vibes playlist click here for cozy vibes playlist
BOOK A SPA DAY |
Theres really nothing better than a self love day to recharge. And don’t you think for ONE second that you don’t deserve it, because you do. #TreatYoSelf
You could either ball out and book an all day spa day at a day spay or hotel or even block off an hour slot from your day for a massage, mani/pedi or facial…whatever floats your boat!
(this is also a GREAT gift idea for someone who is typically stressed or overwhelmed during the holidays)
Nothing says care free relaxation like pampering your body and soul.