Mindfulness matters: how to manage stress during the holiday rush

When the Holidays Feel More Chaotic Than Joyful 

The holiday season is often described as joyful, but for many adults, it’s anything but relaxing. Between end-of-year deadlines, social events, family obligations, and financial pressure, stress can build quickly. Even the fun stuff can feel overwhelming when your calendar is packed and your energy is low. 

If you’ve ever found yourself snapping at loved ones, losing sleep, or feeling emotionally drained during December, you’re not alone. That’s where mindfulness comes in. It’s a simple, evidence-based way to regulate stress and reconnect with what matters, and it doesn’t require hours of meditation or a retreat in the mountains. 

What Is Mindfulness? And Why Does It Help? 

Mindfulness is the practice of paying attention to the present moment with openness and without judgment. It helps us notice what’s happening in our bodies and minds, so we can respond thoughtfully rather than react impulsively. During high-stress periods like the holidays, this can be a game-changer. 

According to health professionals, mindfulness can: 

• Reduce symptoms of anxiety and depression 

• Improve sleep and emotional regulation 

• Lower blood pressure and cortisol levels 

• Support long-term behaviour change – especially when paired with a healthy lifestyle program 

Mindfulness is also a key tool in health coaching, helping people build awareness around their habits, triggers, and choices. The key is  noticing when you’re not feeling calm, and having tools to bring yourself back. 

Quick Practices You Can Use Anywhere 

You don’t need a quiet room or a yoga mat to practice mindfulness. Here are two simple techniques you can use during the holiday rush: 

Box Breathing 

This technique helps regulate your nervous system and calm your mind. 

• Inhale for 4 counts 

• Hold for 4 counts 

• Exhale for 4 counts 

• Hold for 4 counts 
  Repeat for 1–2 minutes, focusing on the rhythm of your breath. 

5-4-3-2-1 Grounding 

This sensory exercise helps bring you back to the present. 

• Name 5 things you can see 

• 4 things you can touch 

• 3 things you can hear 

• 2 things you can smell 

• 1 thing you can taste or are grateful for 

These practices are often used in health support services to help people manage stress, anxiety, and overwhelm; especially when life feels out of control. 

Making Mindfulness Fit Your Schedule 

The biggest barrier to mindfulness? Time. But the good news is, it doesn’t need to be a big commitment. You can build mindfulness into your day in small, meaningful ways: 

• Start with 2 minutes: Use a breathing exercise while waiting for the kettle to boil or before a meeting. 

• Pair it with movement: Try a mindful walk or stretch — a great way to move for better health while calming your mind. 

• Use reminders: Set a phone alert or place a sticky note on your desk to prompt a pause. 

• Practice during transitions: Take a breath before entering a room, starting a task, or responding to a message. 

Mindfulness works best when it’s consistent, not perfect. Even a few mindful moments a day can help you feel more grounded, present, and resilient; especially when paired with a healthy lifestyle program that supports your physical and emotional wellbeing. 

A Calmer Season Starts With You 

The holidays don’t have to be chaotic. With simple mindfulness practices, you can manage stress, improve your emotional wellbeing, and reconnect with what matters most. 

Key takeaways: 

• Mindfulness helps regulate stress and improve emotional health 

• Quick practices like breathing and grounding can be used anywhere 

• Building mindfulness into your routine supports long-term wellbeing 
• It pairs powerfully with health coaching, and other health support services 

If you’re looking for support to build healthier habits, the Better Health Coaching Service is here to help. It’s a free, personalised program for adults in WA and SA that includes tools like mindfulness, movement, and nutrition which is personalised to your lifestyle.