Stress management and mindfulness is critical to overall health because stress is a root cause of so many health issues and it is something we all deal with daily. There are countless stresses that we cannot control, but what we can control is our response to stressful circumstances. Stress management helps to calm the mind and more easily get the body in a rest and digest state for improved digestion and nutrient assimilation.
Every day is a time for gratitude, but especially in November. For many, Thanksgiving is a favorite holiday because it is about gathering, being grateful for family & friends, and sharing food, drink together. For others it’s a more challenging time of year. It can be an emotionally charged time for many due to a loss in the family, angst between family members, financial stress of gift-getting, and social obligations…If you have weight, digestive issues or food sensitivities, the holidays have an added layer of stress to navigate.
The two mindfulness moment options are both journaling practices that can be used as tools any time of year. Journaling evokes mindfulness and helps the writer stay present while keeping perspective. It is a chance for emotional release and helps the brain regulate emotions.
The first journaling option is a gratitude practice. Studies show that gratitude is the fastest way to elevate mood and see increases in serotonin and dopamine. Below are some prompts for gratitude journaling:
- list and describe some simple or great luxuries we take for granted
- focus on a single person and qualities for which you are grateful
- write about experiences that made you feel alive
- think about each sense and something for which you’re grateful by each sense.
- you can also journal at night and celebrate any joyful experiences or special moments that happened that day.
The second journaling idea was brought to me by spiritual guru, Gabby Bernstein and it’s called “rage on the page.” For many, expressing feelings of anger & frustration may be more difficult. Writing in a journal is an opportunity to let that anger out. Set a timer and then release anger and rage onto the page and out of your mind space. It is very cathartic and helpful when managing through a tough situation or dealing with a challenging person.
When I was younger, I recall receiving tons of journals. They must have been on the gift lists for awkward teen girls because I feel like they kept piling up. I would start with some inauthentic “dear diary” type writing, then rip the dumb pages out and eventually toss the journal. Times have changes, I have finally arrived and here to journal; I legit filled one last week! I never thought this could be possible, but I released judgment and outcome and just let it flow. I committing to writing before bed for a few minutes and found that I was looking to journal during the day and without thinking about the time.
How to start: get a journal or a pad of paper, get a pen, release self-judgement and write. Ideally in a private setting.
I hope you consider these journaling suggestions and that they serve you during this holiday season!
