10 Ways to Prioritize Your Mental Health During the Holidays
By Melody Wright, LMFT
Every year, it sneaks up on you. One moment you’re lighting a candle or hanging the first ornament, and the next, your mind is already spinning with the gifts to buy, people to please, and plans to finalize.
You tell yourself you’ll slow down after all the boxes are checked on your list, but “after” never seems to come.
You want to feel present, grateful, even, but underneath the to-do lists and family dynamics, something feels off. Maybe you’re holding grief that no one talks about.
Maybe you’re stretched thin trying to make things “special.” Or maybe you just feel disconnected from the joy everyone else seems to be having.
If that’s you, I want you to know it makes sense.
The holidays tend to amplify everything we’re already holding. Not just the love and nostalgia, but also the exhaustion, the loneliness, and the ache for things to be different.
This year, instead of pushing through, what if you cared for yourself the way you care for everyone else?
So, keeping the busy you in mind, here are ten gentle ways to tend to your mental health this season. And guess what, it’s not by doing more, but rather by slowing down to check in with your mind and body.
10 Ways to Prioritize Your Mental Health During the Holidays
1. Acknowledge A Mixture of Emotions
The holidays can stir up mixed emotions like joy that your family is together, sadness that it doesn’t look like it used to, gratitude for what you have, or even grief for what’s missing.
Maybe you’re celebrating with friends, but secretly miss the way your childhood home smelled of cinnamon and pine. Maybe you’re surrounded by people but still feel lonely.
Both can be true.
Feeling conflicting emotions doesn’t mean you’re ungrateful; it means you’re emotionally aware.
Our brains are wired for duality; we can hold warmth and sadness, love and loss, hope and fatigue all at once.
Naming what’s here (“I feel grateful and tired”) helps your nervous system relax. It reminds your body it’s safe to feel both without needing to choose one or fix the other.
2. Release The Need For Perfection
We all carry invisible scripts about what the holidays “should” be, whether that be the perfectly decorated home, the happy family photo, or the sense of magic and meaning.
But those expectations often clash with real life: schedules, grief, stress, and fatigue.
When we chase perfection, we disconnect from presence.
Let “enough” be the new goal. If you’re running behind on dinner, if the gifts end up in bags instead of perfectly wrapped, or if you keep some traditions simple this year, I want you to know that it’s okay.
The people who love you don’t need the curated version of you; they need the one who can laugh at the burnt cookies and still enjoy the moment.
Releasing perfection isn’t giving up; it’s coming back to what matters: connection, calm, and authenticity.
3. Communicate Gentle Boundaries to Protect Your Peace
The holidays can pull you in every direction. The family gatherings, work parties, and obligations that sound good on paper but can leave you drained in reality.
It’s okay to say no.
You’re not selfish for needing rest or for skipping an event that feels more stressful than joyful.
“Boundaries make it possible to show up for people in a way that feels good, not draining.”
They sound like:
“I can come for an hour, but I’ll need to head home early.”
“I’d love to help, but I don’t have the bandwidth this week.”
“That topic feels a little heavy for me right now. Can we come back to it tomorrow when I’ve been able to process this longer?”
Each boundary is a small act of nervous system regulation, a reminder that you can stay connected without abandoning yourself.
If you’d like to explore this more deeply, read our blog, Mindful Limits: The Connection Between Boundaries and Self-Compassion, a guide to creating boundaries that protect your peace without disconnecting from the people you love.
4. Remember Your Body In The Process
Your body experiences the holidays just as much as your mind does: the travel, the sugar, the noise, the lights, the constant stimulation.
When your system is overstimulated, your body shifts into protection mode. You might notice tight shoulders, shallow breathing, or zoning out when things get too loud.
To come back to safety, try:
Taking a long exhale (it tells your vagus nerve you’re safe).
Pressing your feet down and feeling the support under your feet.
Looking around the room and naming five things you see.
These small grounding moments bring you back to your body, and your body back to the present.
5. Make Space For Quiet
Stillness can feel foreign when life is busy, but it’s often the medicine your body needs most.
Remember, you don’t have to fill every moment with conversation or tasks.
Give yourself permission to have quiet mornings, slow walks, and maybe a few hours away from your phone.
Making intentional space for quiet moments allows your mind and body to rest and recalibrate.
6. Choose Connection That Feels Nourishing
Not every relationship feels good during the holidays. Some gatherings are filled with love; others might leave you feeling small or misunderstood.
This year, choose depth over obligation. Spend time with people who see you, rather than those who drain your energy.
If you’re alone this season, connection can look different. Try volunteering, attending a community event, or simply sitting in a cozy café surrounded by quiet company.
Loneliness often softens when we’re witnessed, even by strangers.
7. Honor The Grief That Lingers
Loss doesn’t take a holiday.
Whether it’s the loss of a person, a relationship, or simply a season of life that’s gone, it’s okay if joy feels tender.
Grief has a way of resurfacing in small ways like a song on the radio, a scent, an empty chair at the table.
If you feel yourself tearing up in the middle of something “happy”, that’s your heart remembering.
It’s okay to create space for remembrance. You can try lighting a candle, looking at photos, or carrying on a tradition. You’re not inviting sadness; you’re giving your love a place to land.
Grief doesn’t have to be something you carry alone.
If you’d like more support with this part of the season, read our blog on Navigating Grief During the Holidays, a compassionate guide to honoring your loss, tending to your emotions, and finding gentle moments of connection amid the pain.
8. Be Mindful Of Your Rhythms
During the holidays, it’s easy to slip out of the routines that support you. Late nights, heavy foods, skipped meals, or extra caffeine can all shift your mood and energy.
Instead of strict rules, focus on a gentle rhythm.
Get sunlight each morning.
Hydrate between gatherings.
Move your body in ways that feel good.
Prioritize sleep whenever possible.
Think of rhythm as nervous system hygiene; small ways to signal to your body that it is allowed to rest and recover, even when it’s busy.
9. Let Money Mirror Your Values, Not Your Stress
Financial stress can quietly erode holiday joy. The pressure to buy, decorate, or give beyond your means can come from comparison.
Ask yourself: What do I want this season to feel like? Then spend in alignment with that.
Maybe that means smaller gifts and more shared meals. Maybe it’s homemade items or acts of service.
Gifts rooted in meaning, not money, are the ones that linger.
10. Ask For Help Before You Hit The Wall
Many of us wait until we’re burned out to reach for help. But emotional overwhelm isn’t a sign of weakness; it’s a signal that your system has been doing too much for too long.
Support can look like therapy, a support group, or simply being honest with a trusted friend.
Sometimes the most healing thing you can do is admit that you can’t hold it all alone anymore.
You don’t have to. ❤️
Final Thoughts
Even though this might go against the grain of society, I want you to remember that as the year slows down, so can you.
You don’t have to earn your rest by running yourself into the ground.
You’re allowed to have a slower season, one that values peace over performance.
Caring for your mental health during the holidays isn’t selfish; it’s sacred and vitally important.
Because when you tend to your body and mind, you make room for a kind of calm that doesn’t depend on everything going right, it comes from feeling safe right where you are.
🌱 If you’re ready to create that kind of safety in your own life, therapy can help you reconnect with yourself in a deeper way.
Visit Life By Design Therapy™ to learn more about somatic and holistic therapy for nervous system regulation and stress recovery.
This Week's Affirmations
My worth isn’t measured by how much I give or do.
I release the need for perfection and return to what’s real.
My body deserves the same gentleness I offer to others.
It’s okay to move slower than the world around me.
I am allowed to create new traditions that fit who I am now.
Additional Resources
**If you’re interested in learning more about ways to prioritize your mental health, check out these books below:
Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
The End of Burnout: Why Work Drains Us and How to Build Better Lives by Jonathan Malesic
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
5 Intentional Transitions for a Regulated Mind and Body
By Melody Wright, LMFT
I recently realized I had lost the ability to be still.
Waiting for the coffee to brew? I’d scroll my phone.
Walking to the car? I’d put on a YouTube video.
Five minutes before a meeting? I’d squeeze in emails.
Every corner of my day got filled with something, some kind of noise, some kind of input.
At first, I thought this was a good thing. I was being efficient, right?
Maximizing every spare moment. But beneath the surface, it felt different.
I started noticing a strange unease. Everything on my list felt urgent, but none of it felt meaningful.
I was moving through life on autopilot, checking boxes without truly experiencing anything.
That’s when it hit me: I had removed all the open space in my day.
And without those moments, there was no room left to think, to be present, or to feel grounded.
That realization led me to what I now call intentional transitions.
What Are Transitions?
Transitions are the the natural flow between moments, guiding us from one rhythm to the next. When we move through them with awareness, they become grounding points that help us stay connected to ourselves instead of being swept up in constant motion.
Think about the white space around words on a page; without it, the text overwhelms you. Or music; without rests, the notes blur together.
Intentional transitions offer the same in life.
They give us space to reset, regulate, and move forward with more intention.
Why Transitions Matter
When my days were crammed with constant input, I carried conversations from one meeting into the next. I reacted quickly instead of thoughtfully. My body felt tense, my mind restless, and my energy scattered.
When I began practicing intentional transitions, things shifted:
I noticed my own thoughts and feelings instead of drowning them out.
I processed what had just happened before jumping into something new.
My nervous system felt calmer, less like it was always in fight-or-flight.
I made decisions with more intention, instead of reacting on autopilot.
We’re taught that if we have open space in our day, we should fill it. But the truth is, without intentional transitions, everything runs together, and we end up burnt out.
These conscious transitions don’t slow you down. They help you see what matters most.
5 Ways to Be More Intentional In Your Daily Transitions
You don’t need a lifestyle overhaul to create more space. Just a few intentional transitions, practiced consistently, can change the way you move through the world.
Here are five that have made the biggest difference for me:
1. The Morning Transition
Instead of grabbing my phone first thing, I give myself ten quiet minutes. No input, no planning. Sometimes I just sit. This transition feels like stretching my mind awake before the day begins.
Therapist Tip: Place a hand on your chest and one on your belly. Notice your breathing. Without forcing anything, let your breath arrive naturally. This anchors your body before the noise of the day begins.
2. Daily Reset Rituals
I used to barrel straight from one thing to the next, project to project, call to call, errand to errand. Now I mark transitions with small rituals: washing my hands after work, lighting a candle before dinner, or taking three breaths at the door before walking inside.
Therapist Tip: End your workday with a simple closing ritual: clear your workspace, open a window, or speak a grounding phrase to yourself. These small acts help your nervous system recognize the shift and ease into the evening.
3. Pauses in Conversation
I used to meet every silence with words, afraid it meant something was missing. But I’ve learned that quiet moments in conversation carry their own kind of meaning. Letting a pause exist, without hurrying to fill it, lets me stay present, hear more fully, and trust the natural flow between people.
Therapist Tip: When someone is speaking, notice your urge to prepare your response. Instead, ground your feet into the floor, feel the weight of your body in the chair, and let yourself fully receive before answering.
4. Unscheduled Time
I now keep at least one block of unscheduled time in my day, even if it’s just 15–30 minutes in between tasks. Sometimes I nap, sometimes I journal, sometimes I just exist. This transition from doing to simply being is often where my best insights surface.
Therapist Tip: Use this unscheduled time to connect with your senses. Step outside and notice what you hear, smell, or feel on your skin. Presence in the body clears mental clutter and makes the pause more restorative.
5. Turning Off Notifications
I didn’t realize how much energy alerts were stealing from me until I turned them off. Without the interruptions, my brain feels spacious, and my body isn’t startled every few minutes by a ding or buzz. This transition, from reacting to every ping to responding when I choose, gave me back so much peace.
Therapist Tip: If you feel pulled toward your phone, place it in another room and do a quick grounding exercise like pressing your hands together firmly, or planting your feet and imagining roots growing into the floor. When your body senses safety, it can finally settle and help you stay present.
The Challenges (And What They Taught Me)
At first, transitions didn’t feel natural.
I felt guilty for not being “productive.” But that guilt reminded me how much I tie my worth to output.
I got restless during the silence. But that restlessness showed me how conditioned my nervous system was to constant input.
I worried others would be frustrated if I wasn’t instantly available. But that fear reminded me I had trained people to expect it—and that I had the power to retrain those expectations.
Every challenge became part of the lesson. The discomfort wasn’t a sign of failure; it was a sign I was reclaiming something I’d forgotten how to do.
Final thoughts
If your days feel too full, too fast, or too noisy, being mindful of your transitions might be what you’re missing.
You don’t need to overhaul everything at once. Start with one:
🌱Maybe it’s a morning pause.
🌱Maybe it’s a ritual between tasks.
🌱Maybe it’s turning off notifications for an afternoon.
Try it for a week. Notice how your body feels. Notice what surfaces in the stillness.
For me, transitions aren’t about emptiness. They’re about perspective. They help me see what really matters, and give me the capacity to live with more intention.
So I’ll leave you with this: Where could you create an intentional transition today? Remember, there’s no right or wrong way to begin. Every pause, no matter how small, is a step toward greater clarity.
This Weeks Affirmations
Moments of quiet are not wasted; they restore my body and mind.
Creating space in my life helps me live with greater purpose.
I give myself permission to pause.
I allow gaps to support my body, mind, and spirit.
I am grounded, centered, and open when I give myself room to breathe.
Additional Resources
**If you’re interested in learning more about ways to support your mental health, check out these books below:
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn PhD
The Miracle of Mindfulness: An Introduction to the Practice of Meditation by Thich Nhat Hanh
Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach
The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer
Silence: The Power of Quiet in a World Full of Noise by Thich Nhat Hanh
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
Mindfulness and Relationships: How Being Present Can Strengthen Connections
By Melody Wright, LMFT
Life seems to demand so much of us lately, and in the midst of our busy lives, the essence of being fully present in the moment often gets lost. It’s no secret that our world is digitally-driven and because of that we might find ourselves continually multitasking with our minds racing from one thing to another. This lack of mindfulness can take a toll on various aspects of our lives, including our relationships. In this blog, we'll explore the significant impact mindfulness can have on relationships and how cultivating this practice can strengthen the connections we share with others.
The Importance of Mindfulness in Relationships
If you’re unsure of what practicing mindfulness is, it’s the art of being fully engaged in the present moment, free of judgment. This means that your awareness is brought to what is happening right in front of you free of labels, criticism, or evaluation of what you are experiencing. It involves accepting things as they are, without the interference of preconceived thoughts or opinions.
When we apply mindfulness to our relationships, it becomes a powerful tool that can transform the way we connect with others and even ourselves. Distractions are abundant, however, if we allow ourselves to engage in the present within our relationships we can bring our attention back to the here and now which cultivates a deeper and more meaningful connection.
The Role of Mindful Communication
Communication is the foundation of any secure relationship and by incorporating mindfulness we can significantly enhance the quality of our communication by promoting active listening and genuine engagement. Oftentimes, we might find ourselves formulating a response in our minds while the other person is speaking, leading to misunderstandings and missed opportunities for connection.
Mindful communication involves truly listening to the other person, absorbing their words, responding thoughtfully, and gently communicating any misunderstanding. By being fully present in the conversation, there is respect that is demonstrated creating an environment where both people feel heard and understood. When we are fully engaged in the conversation it can dissolve conflicts, strengthen emotional bonds, and create a deeper sense of intimacy.
Mindfulness in Conflict Resolution
Every relationship faces challenges, and conflicts are inevitable. However, how we navigate and resolve these conflicts can make a significant difference in the strength of our connections. Mindfulness equips us with the ability to approach conflicts with a calm and centered mindset.
When conflicts come up, you can take a moment to breathe and center yourself before responding, by doing this you can support in preventing impulsive reactions that may further exacerbate the situation.
We all want our emotions and thoughts to be acknowledged and validated. If you practice mindfulness, it can allow you to acknowledge your emotions without being overwhelmed by them. If we engage with overwhelming emotions during a conflict it tends to get messy. However, by being fully present in the process, you can understand the other person's perspective and work together towards a solution that strengthens your relationship with them.
Cultivating Empathy Through Mindfulness
Have you ever desired that someone could just read your mind? They would know exactly what you need at that moment, right? Unfortunately, that isn’t reality, however, cultivating empathy, could be that component you’re looking for. Empathy is the ability to understand and share the feelings of another. The practice of mindfulness plays a major role in learning to cultivate empathy by encouraging us to step into the shoes of those that we love and experience their emotions with an open heart.
When you’re present with them it allows you to pick up on the subtle cues, both verbal and non-verbal, that the other person might be giving off. This heightened awareness allows you to respond with compassion and understanding. By doing this you create a supportive and nurturing environment within the relationship you care about.
Nurturing Self-Awareness for Better Relationships
Mindfulness is not only about being attuned to others but also about developing self-awareness. Being able to understand your own thoughts, emotions, and reactions is fundamental to building secure relationships. When we are mindful of our own internal landscape, we can navigate the intricacies of our relationships more effectively.
Through mindfulness practices such as meditation and self-reflection, you can gain perspective into your own patterns and emotional triggers. If you allow yourself to cultivate this self-awareness, it can empower you to break free from habits that might stifle you and make room for personal growth.
Final Thoughts
The practice of mindfulness offers a holistic remedy for the challenges we face in our relationships. By cultivating a present and mindful approach to life, we can enhance communication, navigate conflicts with grace, and create a deeper sense of empathy and connection with the world around us. Mindfulness is not just a personal journey but it affects the experiences we encounter on a daily basis and can transform the dynamics of relationships, making them more resilient, fulfilling, and secure.
If you find that you need support navigating mindfulness or your relationships, consider speaking with a holistic therapist. Holistic therapists offer their support to engage your mind, body, and spirit. CLICK HERE to schedule a phone consultation with one of our therapists here at Life By Design Therapy today!
Affirmations for Cultivating Mindful Relationships
I approach conversations with openness and curiosity, seeking to understand rather than to be understood.
I am fully present in this moment, giving my undivided attention to the person in front of me.
I release judgment and cultivate compassion, allowing others and myself the space to grow and evolve.
I am committed to self-awareness, recognizing and understanding my own emotions and patterns for the benefit of our connection.
I express gratitude for the shared moments, big and small, that contribute to the strength and depth of our relationship.
Additional Resources
"The Five Love Languages: The Secret to Love that Lasts" by Gary Chapman
"Nonviolent Communication: A Language of Life" by Marshall B. Rosenberg
"Big Magic: Creative Living Beyond Fear" by Elizabeth Gilbert
"Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff
"Radical Acceptance: Embracing Your Life With the Heart of a Buddha" by Tara Brach
The Art of Mindfulness: Harnessing the Power of the Present Moment
By Melody Wright, LMFT
Have you ever felt so stressed and overwhelmed that you feel disconnected from yourself and those around you? It’s like being frozen in your tracks, yet your mind races with calculating the best next step. Where 30 minutes or even an hour could go by but it only felt like a few minutes? This is more common than you think! It’s no secret that we live in a world that constantly demands our attention and pulls us in countless directions. It makes it almost impossible to remain in the present moment. However, there is power in embracing the present moment and living a mindful life. Cultivating mindfulness brings awareness, gratitude, and a deeper connection with ourselves and the world around us. So how exactly do we harness the power of the present moment? In this blog, we will explore how to embrace mindfulness and discover how embracing the power of the present moment can transform our lives.
What is Mindfulness?
At its core, mindfulness is the practice of being fully present and engaged in the moment you’re in without creating judgment or attaching it to past or future events. It involves cultivating a state of increased awareness and acceptance, which allows us to experience life with more clarity and ultimately permits us to live with authenticity. Engaging in mindfulness encourages us to acknowledge and accept our thoughts, and emotions without trying to control or resist them. By engaging with the present, we can break free from the “autopilot mode” that can dominate our lives. Rather than being carried away by regrets of the past or consumed by anxieties of the future, we learn to anchor ourselves in the now. This anchoring empowers us to respond consciously to the circumstances of our lives, which cultivates resilience, peace, and self-awareness.
Mindfulness also involves establishing a compassionate and non-judgmental attitude toward ourselves and others. It invites us to observe our inner experiences with curiosity and kindness, without labeling them as good or bad. This non-reactive stance creates space for self-reflection, self-compassion, and the potential for personal growth and transformation. Mindful living is an ongoing journey of self-discovery where we consciously choose to dwell in the present moment.
What are the Benefits of Engaging in Mindfulness?
There are many benefits to having mindfulness as a tool in your life. It can create a sense of calm and inner peace, which can reduce stress and anxiety. Mindfulness also enhances our emotional well-being by promoting self-compassion and acceptance which can pour over into our relationships. As we learn to listen attentively, communicate more effectively, and empathize with ourselves, we may find that our understanding and communication improve with those around us. Additionally, mindful living can boost our productivity and creativity by sharpening our focus and enabling us to engage fully in our tasks.
Ways to Practice mindfulness
Now that we’ve talked about the importance of engaging in mindfulness, I’m sure you’re wondering how to cultivate it. Here are a few tips to start your journey.
Practice Gratitude: Regularly expressing gratitude creates a positive mindset and shifts your focus to the present moment. You can do this by journaling or starting your day by finding 3 things to be grateful for
Using Breathing Techniques: Take a few moments each day to focus on your breath, observing its natural rhythm. You can even perform different breathing techniques such as box breathing, alternating nostril breathing, or deep breathing. This simple practice helps anchor your awareness in the present moment and also allows you to connect with what your body might be telling you as well.
Become Aware Of Your Senses: When you pause and pay attention to the sights, sounds, smells, tastes, and textures you can fully engage with your environment and embrace each sensory experience.
Non-judgmental Observation: When you notice your thoughts and emotions without judgment you can let them come and go. This allows you to detach yourself from those thoughts and emotions and develop a deeper understanding of what you might be experiencing internally.
Go to a Holistic Therapist: Engaging with a Holistic Therapist will give you a support system and the tools you need to learn more about mindfulness and self-awareness. Living mindfully can be challenging for some, and having this safe, supportive space can create confidence and accountability to encounter the self-growth you desire.
Final Thoughts
In a world that often pulls us away from the present, mindfulness allows us to find peace and fulfillment. It’s not something that can just be flipped on, it's an ongoing journey. By embracing this practice, we can discover a profound sense of joy and purpose. If you are ready to engage in this transformative path and cultivate a life filled with mindful awareness, reach out to one of our therapists today. You can schedule a free consultation HERE.
Additional Resources
If you would like to learn more about mindfulness, check out the resources below!
"Mindfulness for Beginners: Reclaiming the Present Moment and Your Life" by Jon Kabat-Zinn
The Healing Power of Mindfulness: A New Way of Being" by Jon Kabat-Zinn
"Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" by Jon Kabat-Zinn
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
"Radical Acceptance: Embracing Your Life with the Heart of a Buddha" by Tara Brach
Think Like a Monk: Train Your Mind for Peace and Purpose Every Day by Jay Shetty
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.