Try These Mindfulness Hacks to Reclaim Your Joy

By Jamie Bussin and Tracey Soghrati

Are the holidays stressing you out…or getting you down? Know that you’re not alone. More time shopping and partying…and being with family cause many of us to feel overwhelmed. I discussed this phenomenon with mindfulness expert Tracey Soghrati on Episode #111 of The Tonic Talk Show and Podcast. Just in time for the holidays, this article, which includes some great holiday season mindfulness hacks, is a digest of that conversation.

Mindful Eating: Can you actually eat mindfully? Yup. And it doesn’t mean that you have to diet or cut foods out.  It’s really just about listening to your body. Hone your awareness so that you can tell the difference between hunger and satisfaction.

Says Tracey, “If you’re at a party or a family event, I have two suggestions, Number one, instead of like the biggest plate, take a slightly smaller plate, and  Number two, every time you take a bite, you put your utensil down. Whatever you’re eating with, you put it down until you’ve swallowed your food, then you can pick it back up. It’s so simple.” 

My suggestion (and I’m no mindfulness expert): If there’s something that you really want to eat at the party – that looks really appealing to you, go ahead and eat it. But all those things that you’re not sure of…that you end up piling onto your plate…don’t.

Bottom line is that you should aim to understand when you’re eating for emotional reasons as opposed to actually being hungry. 

Time Management: Time is a commodity we can’t get back. The #1 complaint that Tracey hears from her clients is that they feel like they’re always in a time deficit. 

Tracey recommends that you think about how much time it takes you to recover from social engagements. Plan your schedule. Try not to attend  back to back events. If you’re the type of person that needs 24 hours of down time (yup), then it’s up to you to make sure that you get that down time.

Also, consider eliminating “the crap” that you do that eats your time but doesn’t improve your life. And don’t kid yourself. You know when you’re participating in a time suck. That endless phone conversation about nothing? That’s a time suck. Or spending time with people who only come around when they want something from you? Cut them out. 

Staying up late “doom scrolling” on your phone? You’re better off going to sleep. Sleep is underrated. It is a good use of your time. And if you happen to be one of those people who needs 8+ hours of sleep in order to function properly? That’s okay. Own it!

Mindful Shopping: Even Tracey, a yogi, finds herself busy with shopping particularly in the days leading up to the holidays. 

But the holidays are a time when you can convey your mindful intentions to your family (and friends). Be clear about what your budget is for gifts (and stick to it). If you have a meaningful gift in mind, buy it or order it and have it delivered. Don’t waste your time (see above) going back and forth browsing or purchasing things that aren’t needed. 

And also…buy less. “When I look at most kids in average North American homes, they don’t need more toys. They need more time, they need more meaningful experiences together with their family.”

Tracey’s rule of thumb, to cut through the societal programming to spend, is to consider something for 3 days before purchasing it. Is the thing you think you need just like those other things you thought you desperately needed, but are now collecting dust?

Studies have shown that people value experiences over things. Create memories with your gifts. Perhaps a special dinner, or event or day trip with your family would be money better spent.

Connect to Joy: Be playful. It’s in the details of your everyday life. Wear the clothes that make you feel happy. Have a cup of coffee in your favourite mug. Watch a comedy (even if you’ve seen it 100 times) that makes you laugh rather than a serious film. Get together with people you love and embrace spending time together.”Find a way to really experience the pleasure of what it means to be in your body and to be a human being and to be connected.”

Prioritize Your Mindfulness Practice: Because she’s a yogi, Tracey recommends making time for your mindfulness practice. Go to yoga classes. Tracey adds “Commune with your body and feel how joyful it is to just move and breathe and to cut through all of the distraction in your mind. When you do that, it can be such a feeling of release that can be quite joyful.

Whatever you do, I wish you a peaceful holiday season.