Staying Present this Holiday Season: Helping Calm our Anxious Thoughts
- info978887
- 11 hours ago
- 3 min read
The holidays are just around the corner, and life can feel like it's picking up speed. There are gifts to buy, travel plans to coordinate, social events to attend, and expectations—both spoken and unspoken—that can start to feel heavy. For many of us, this time of year can bring a mix of joy and stress. When anxiety shows up, it often pulls us away from the moment, leaving us stuck in in our own thoughts to worry about what’s next or what could go wrong.
In my work with clients working to manage their anxiety, we often talk about how easy it is for our thoughts to lead us away from what’s actually happening right now. The mind is a storyteller—it wants to plan, predict, and protect. While that can be useful at times, it can also keep us from noticing the small, meaningful moments unfolding around us.
Why Mindfulness and Gratitude Matter
Mindfulness is the practice of gently bringing your attention back to the present moment, over and over again, without judgment. It’s not about “emptying your mind” or forcing calm—it’s about noticing what’s here in this moment: your breath, the sounds in the room, the feeling of warmth in your hands as you hold your morning coffee.
When we pair mindfulness with gratitude, something powerful happens. Gratitude helps shift the brain’s focus from what’s missing or stressful to what’s already here and good. This doesn’t mean ignoring anxiety or pretending everything feels peaceful—it means allowing both: acknowledging the hard and making space for appreciation alongside it.
A Simple Practice to Reconnect with the Moment
Here’s a short mindfulness and gratitude exercise you can try anytime, especially during the busy holiday season:
Pause and Breathe: Take a slow, deep breath in through your nose, pulling from your abdomen, and exhale gently through your mouth. Repeat two or three times, just noticing the rhythm of your breathing.
Notice Your Surroundings: Look around and name three things you can see, two things you can feel, and one thing you can hear. Try to describe them in detail—“the flicker of light on the ornaments,” “the softness of the blanket,” “the hum of conversation in the next room.” Do your best to describe and not to judge what you notice. And if you do, that's okay! As with any exercise, it gets easier with practice.
Find Gratitude in the Ordinary: Think of one small thing in this exact moment that you’re thankful for. It could be the smell of coffee, a warm sweater, or the sound of laughter nearby. Take a moment to really feel that gratitude, even if it’s brief.
This short exercise can help anchor you when your mind starts racing ahead or becomes stuck in negative thoughts. You can practice each step together, or separately until you feel they become easier and more natural. Over time, these mindful pauses can make the season feel a little more grounded—and maybe even more meaningful.
Staying Present Through the Rush
You don’t have to be perfectly calm or endlessly grateful to practice mindfulness. What matters most is your willingness to return, again and again, to this moment. If you notice yourself feeling anxious or distracted, try saying to yourself: “Right now, I’m here.”
As you move through the holidays, remember that presence isn’t found in perfection—it’s found in noticing. Every small pause, every deep breath, and every moment of gratitude adds up.
When You Need Support
If you’re finding it hard to stay present this season, therapy can help you build tools to manage anxiety and reconnect with calm. Learning to ground yourself and make space for gratitude isn’t about doing it perfectly—it’s about finding balance and kindness toward yourself in the process, even if at times this means reaching out for support.
