By Victoria, Somatic and Mindfulness Coach and Co-Founder of Healing Arts Center
The holidays bring a mix of feelings for most of us. There is the warmth of seeing people we love, the smell of favorite recipes, and the small traditions we look forward to all year. There is also the pressure to buy the right gifts, the strain on the budget, the crowded calendar, and sometimes the ache of missing someone who is no longer at the table.
If the season feels like a lot, you are far from alone. According to a 2023 survey by the American Psychological Association, nearly nine in ten adults say something about the holidays causes them stress. The most common reasons are money (58%), finding the right gifts (40%), and missing loved ones (38%). The same survey shows that 84% of people say the holidays bring a sense of togetherness. Joy and stress often sit side by side this time of year.
Mindfulness can help you hold both. It gives you a way to slow down, notice what is happening inside you, and respond with care instead of running on autopilot until January.
What Mindfulness Means
Mindfulness is the practice of paying attention to the present moment, on purpose, without judging what you find. You notice your breath, the sensations in your body, your thoughts, and your emotions as they happen. You do not have to empty your mind or feel peaceful for it to count. Simply noticing is the whole practice.
During the holidays, this kind of attention can make the difference between being swept along by the season and choosing how you want to spend it.
How Holiday Stress Shows Up in Your Body
Stress rarely stays in your thoughts alone. When your body senses pressure, your muscles tighten almost automatically, as if bracing for impact. Your breathing may become shallow, your jaw may clench, and you might feel shaky or on edge without knowing exactly why.
The holidays add another layer. Gatherings are often loud and crowded, with bright lights, music, and many conversations at once. For many people, this sensory overload leaves them feeling drained or irritable long before the evening ends.
Mindfulness helps you catch these signals early. When you notice your shoulders creeping up or your breath getting short, you have a chance to pause before the tension builds into exhaustion or a snapped reply at the dinner table.
Noticing Your Holiday Patterns
The holidays have a way of bringing old patterns back to life. You may find yourself saying yes to every invitation, spending more than you planned, or slipping into a familiar role in your family. Maybe you become the peacekeeper, the host who never sits down, or the one who holds everything together for everyone else.
These patterns usually form for good reasons, and they often run without our awareness. Mindfulness lets you see them as they happen. Instead of reacting the way you always do, you can notice the familiar pull and ask yourself what you actually need in that moment. Sometimes the answer is to rest. Sometimes it is to say no kindly. Sometimes it is simply to take a breath before you respond.
What the Research Says About Mindfulness and Stress
Mindfulness has been studied for decades, and the findings are encouraging. A large review of randomized trials published in JAMA Internal Medicine shows that mindfulness meditation programs lead to small to moderate improvements in anxiety, depression, and pain. The evidence for general stress relief is weaker, and there is little evidence that mindfulness lifts mood in a cheerful sense.
The benefit comes from changing how you relate to difficult feelings. Mindfulness helps you notice stress and sadness without being overwhelmed by them, which leaves more room to enjoy the moments that matter to you.
How I Use Mindfulness With My Clients
In my sessions, I tune into what a client is experiencing in the body. We slow down to explore those sensations, then move back and forth between what the body feels right now and the experience behind it. This gives clients space to understand what their stress is telling them and the courage to make the changes they want and need.
I also use writing to help clients with anxiety. Putting thoughts on paper can make them easier to see clearly, especially during a season when the mind is crowded with plans and obligations.
Mindful Practices for the Holiday Season
You do not need a meditation cushion or an hour of free time to practice mindfulness during the holidays. These small practices fit into the season as it is.
Pause before you say yes. When an invitation or request comes in, take one slow breath before answering. Notice how your body responds to the idea. A sinking feeling in your stomach or tightness in your chest can tell you something your calendar cannot.
Arrive at gatherings on purpose. Before you walk into a party or family dinner, sit in the car or stand outside the door for a moment. Feel your feet on the ground and take three slow breaths. Arriving this way helps you enter the room with more awareness of yourself.
Eat one bite slowly. Holiday meals often disappear in a blur of conversation. Try giving your full attention to a single bite. Notice the flavor, the texture, and the warmth. This small practice can bring you back into your body in the middle of a busy table.
Step away when you feel overstimulated. If the noise and activity start to feel like too much, give yourself permission to step outside or into another room for a few minutes. Name five things you can see and three things you can hear. Bringing your attention to your senses can help you reset.
Notice the good moments too. Mindfulness also means noticing joy. When you share a laugh, watch a child open a gift, or taste a dish that reminds you of home, pause and let yourself take it in fully. These moments are easy to rush past, and noticing them helps you remember why the season matters to you.
Rest and Sleep During the Holidays
Late nights, travel, and a packed schedule can take a toll on sleep. Mindfulness may help here as well. In a randomized trial published in JAMA Internal Medicine, older adults with sleep problems who complete a mindfulness program report better sleep quality than those who complete a sleep hygiene education program. They also report less fatigue and fewer symptoms of depression.
A few minutes of mindful breathing before bed, or a short body scan where you move your attention slowly from your feet to your head, can help your body let go of the day.
When the Holidays Are Hard
For some people, the holidays bring grief, loneliness, or painful memories. If this is a difficult season for you, mindfulness asks you to meet whatever you feel with honesty and kindness. You never have to force yourself to feel cheerful. You can miss someone and still enjoy a warm cup of tea. You can feel tired of family obligations and still love your family.
If your sadness or anxiety feels heavier than usual, or lasts beyond the season, reaching out for support can help. Healing Arts Center has a licensed professional counselor on our team, along with practitioners who can support you in other ways.
Book a Session With Me
If you want support this holiday season, I would love to work with you. Together we can slow down, notice what your body is telling you, and find ways to care for yourself during a busy time of year. You can book a session with me at vagaro.com/healingartscenter.
Every practitioner at Healing Arts Center brings mindfulness into their work. You can also join one of our group classes by registering at vagaro.com/healingartscenter/classes.
About the Author
Victoria is a somatic and mindfulness coach and co-founder of Healing Arts Center in Virginia Beach, with more than fifteen years of practice. Her training includes neurosomatic and somatic coaching, mindfulness coaching, Mindfulness-Based Stress Reduction (MBSR), trauma-informed breathwork, trauma-sensitive meditation, yoga nidra, vagal toning, integrative somatic parts work, Reiki and trauma-informed Reiki, and medical hypnotherapy, along with a bachelor's degree in education. She teaches clients the importance of creating space for self-compassion by tuning into what the body is communicating.
Frequently Asked Questions
Can mindfulness help with holiday stress?
Mindfulness can help you notice signs of stress in your body and mind early, so you can pause and respond with care. Research shows mindfulness programs lead to small to moderate improvements in anxiety and depression.
How do I practice mindfulness during a busy holiday season?
Begin with practices that take less than a minute. Take one slow breath before saying yes to a request, pause for three breaths before entering a gathering, or give your full attention to a single bite of food.
Can mindfulness help me sleep better during the holidays?
Mindfulness may help with sleep. In one randomized trial, older adults with sleep problems who complete a mindfulness program report better sleep quality than those who receive sleep hygiene education.
Where can I learn mindfulness in Virginia Beach?
You can book a session with Victoria at vagaro.com/healingartscenter, or join a group class at Healing Arts Center by visiting healingartsvb.com.
