Parent and Child Psychological Services of Sarasota
  • Home
  • About Our Team
  • General Therapy Info
  • Anxiety
  • Behavior Problems/PCIT
  • OCD, PANS/PANDAS & BFRBs
  • Selective Mutism
  • Trauma
  • Testing
  • Resources & Events
  • FAQs
  • Blog
  • Contact
  • Notice of Privacy Practices
  • No Surprise Act
  • Employment/Training Opportunities
Parent and Child Psychological Services PLLC 
941.357.4090 (Office)/ 941.877.6683 (SMS Text)/ 727.304.3619 (Fax)
​Instagram: @childtherapysrq

Mindfulness During the Holiday Season By Krista Morgan, BS

12/22/2022

1 Comment

 
Picture
As winter approaches, our daily routines are easily influenced by the changing weather and holiday season. Days feel shorter, despite the additional errands and activities we commit ourselves to during this time of year, and sooner than later you may find yourself lost among the chaos of appeasing others before putting your own needs first. If you are struggling to take care of yourself this holiday season, the below tips and resources can help you cope with the triggers you may face and help you kick off the new year on a more purposeful stroke.

Prioritizing Yourself: Setting Boundaries and Establishing New Expectations in Groups
Spending time with family can feel heartwarming and rejuvenating, but if you often find yourself eventually feeling overwhelmed by family dynamics or socially claustrophobic it is important to listen to the signals your body is sending you and have a plan to remove yourself from the situation in order to stabilize your nervous system. You might notice yourself mentally drifting from the present environment, your body temperature rising, your leg shaking or your fingers rapping, your stomach growing painful or nauseous; these are all signs of anxiety rising and your body telling you it is not comfortable with your surroundings. 

Acknowledging these physiological manifestations of distress is the first step in being able to effectively self-regulate your body. Once you notice the discomfort, it’s important to reflect on what in your environment is causing you to feel so dysregulated in order to respond appropriately. Below are some ways you might take care of yourself in these situations.
    
Proactively, if you know what will trigger you:
  • Create a plan with an accountability partner for how long you will attend an event or what time you will leave
  • Choose to only attend gatherings with people you feel comfortable spending time with
  • If traveling, plan your own accommodations so that you have your own space to retreat to
  • Rehearse responses to personal questions or comments you may not feel comfortable answering in the moment
  • Be transparent but firm about the boundaries you are setting in order to set expectations for your participation, or absence, as necessary
    In-The-Moment, if you notice your stress elevating:
  • Excuse yourself from the interaction and change your environment by leaving that room or surrounding yourself with different people
    • Find your accountability partner whose simple presence may help calm you
    • Go for a walk or find fresh air outside
    • Spend a few minutes in the bathroom using cold water to wash your hands or your face and sit down if you can
  • Do some subtle mindful breathing or grounding exercises
    • 5 5 5 breathing or 2-4 breathing
    • Count your breaths
    • Take a drink of water or a bite to eat
    • Hold an ice cube in your fist
    • Notice what you can physically feel around you
    After the Event, to prepare for next time:
  • Reflect on which stressors affected you and how it made you feel
  • Determine whether your response in the moment was helpful, harmful, or neutral
  • Create a plan for how you will respond in-the-moment next time you experience similar stress
  • Talk through your experience with a trained counselor or therapist

Healthy Routines: Nourishing Your Mind and Body
As schedules are constantly changing to accommodate for hurried errands and festive events, it is easy to get caught up in making sure you accomplish every task without considering your own needs first. This is especially exacerbated by the impact Daylight Savings has on the circadian rhythm our bodies are naturally used to following. Furthermore, being surrounded by others who seem like they are able to handle the stress of this time of year with grace and perfection can negatively impact how successfully you feel like you have managed your own responsibilities. Reference the below reminders to ensure you are supporting yourself before worrying about others during this hectic season.
    
Eat Well and Hydrate
  • Schedule meals into your day if you know you will overlook breakfast, lunch, or dinner
  • Carry snacks and water with you at all times
  • Respond to your body as it lets you know when it feels hungry or satisfied
  • Confer with a trained counselor or therapist if you know you struggle with disordered eating or substance use
    • Large gatherings, especially during religious observances and Thanksgiving celebrations, are often focused on heavy food dishes and alcoholic beverages. These can be dangerous triggers for those who struggle with what and how much to put into their bodies. Prioritize what supports you need in order to be your healthiest in these situations, even if it means limiting your engagement or practicing exposure, as guided by your mental health professional.
    Maintain Regular Routines & Rituals
  • Try your best to avoid adjusting your sleep patterns too often
  • Continue practicing self-care rituals, such as a skincare routine and hair styling, as you normally would
  • If you take any medications or supplements, set reminders if necessary to ensure you do not forget these!

Follow the below resources for more information and guidance on how to approach this holiday season with intention and mindfulness.
  • https://www.mindful.org/meditation/mindfulness-getting-started/
  • https://www.psychologytoday.com/us/basics/mindfulness
  • https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/
  • https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
  • https://www.verywellmind.com/understanding-and-managing-holiday-stress-3145230

1 Comment
Tim Hortons Customer Feedback Survey link
1/25/2024 04:02:09 am

Tim Hortons, a popular Canadian restaurant founded by Tim Horton and Ron Joyce, is highly regarded in Canada. To gather customer feedback, they have recently relocated their survey platform from Telltims.ca to telltims-can.com. By participating in the survey at https://telltims-can.com/survey/, customers have the chance to win an Iced coffee with frenched Vanilla for just $1. This opportunity should not be overlooked.

Reply



Leave a Reply.

    Author

    Parent and Child Psychological Services is a private practice serving children and families in the Sarasota, Florida area. The practice is owned and operated by Dr. Gibson, a Licensed Psychologist who is Board Certified in Clinical Child and Adolescent Psychology. ​

    Archives

    October 2024
    August 2024
    December 2023
    November 2023
    October 2023
    September 2023
    July 2023
    June 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    August 2014
    July 2014
    May 2014
    February 2014
    January 2014

    Categories

    All

    RSS Feed

Parent and Child Psychological Services PLLC                                                                                                 Administrative Hours
[email protected]                                                                                                              Monday- Thursday 10 AM - 3 PM
941.357.4090 (Office)                                                                                                                                           Friday 9 AM - 3 PM
941.877.6683 (SMS Text)
727.304.3619 (Fax)                                                                                                                                                               
5250 17th Street, Suite 204                                                                                                              
Sarasota, FL 34235                                                                                                                                   
Proudly powered by Weebly
Photos from Marco Verch (CC BY 2.0), verchmarco, wriggly_toes, verchmarco