Meditation & Mindfulness for Holiday Stress
Posted on: December 20th, 2017
The holiday season brings plenty of joy, but for many of us it brings its share of stress as well. It can be particularly challenging for those with eating disorders, because most celebrations revolve around food. However, if you plan ahead and use some simple techniques, including meditation and mindfulness, you can minimize stress before it leads to self-destructive eating behaviors.
You can seek out meditation groups in your community and find information about meditation on YouTube. There are also free meditation apps such as Headspace, Insight Timer, and Mindfulness.
Here are a few ways to meditate and practice mindfulness that are easy to learn and effective:
Mindful Breathing:
Sit in a comfortable position. Exhale completely. Breathe in through your nose for a count of four, hold your breath for a count of seven. Exhale through your mouth for a count of eight. Repeat this several times until you feel a sense of calm. The goal is to stay focused on your breath and limit your mind from wandering.
Mindful Eating:
Before eating, spend a minute or so mindfully breathing and calming yourself. Then, while eating, if you find you’re having negative thoughts or feelings, stop. Close your eyes and simply breathe for a minute. Just breaking the flow of thoughts in this way can help you push past negative feelings and go back to enjoying your food.
Bedtime Relaxation:
Anxieties can sometimes take hold and disrupt sleep. When this happens lay in bed and go through the process of tensing and releasing your muscles while simultaneously breathing calmly. Start from the bottom up — tense your toes and feet muscles for a moment and then relax them while letting the stress flow out with your breath. Then, do the same with your legs, torso, arms, etc. working your way through your whole body.
Mindfulness during holiday parties
For those of us with eating disorders attending holiday parties can be a real source of concern. The inevitable question, “how will I be around all that food?” looms large. For this, having a plan is your best defense and can keep you from backsliding into unhealthy eating behaviors.
Shifting your focus away from food is important. Turn your attention to people. Remember that parties are first and foremost about connecting with others. Try putting your thoughts toward the meaning of the holiday itself. You might reflect on the religious significance of the holiday. Or perhaps, at a holiday office party, your thoughts will go toward a sense of camaraderie and how the year had its ups and downs but through hard work you all came through it together.
Part of your plan is also the recognition that no plan is perfect. You may have moments where you feel stressed or even overwhelmed. Use the mindful breathing technique to help you reset. Or sometimes just stepping outside for some fresh air can help you restore a more peaceful state of mind.
Finally, If you happen to engage in unhealthy eating behaviors, try not to berate yourself with negative thoughts. Have compassion for yourself. Recognize that setbacks are part of the eating disorder recovery process. Take comfort in knowing that every day, hour or minute is new and an opportunity to recommit to balanced, healthy living.
If you’re suffering with an eating disorder please take it seriously and seek help. Call Maureen Kritzer-Lange Psychotherapy at 973-313-1691 or email info@maureenkritzerlange.com.
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