How to stay mindful in body, mind and spirit this holiday season

ALTAMONTE SPRINGS, Fla. — From festive gatherings to seemingly endless to-do lists, the holidays can feel equal parts joyful and demanding. What is intended to be a meaningful season can quickly unravel and become unmanageable as crowded schedules, indulgent meals and heightened emotions place added strain on the body, mind and spirit.

As these pressures build, many people look for tools that can help them slow down and reconnect with the present moment. One simple and accessible approach is mindfulness.

Mindfulness, as described by Lisa Rose, MD, of AdventHealth Well 65+, is the practice of being fully present. She says the mind tends to wander toward past regrets or future worries, creating distance from the moment unfolding in front of us. Her explanation highlights how easily the mind can drift into past or future concerns.

Clinicians across AdventHealth say mindfulness helps redirect attention to the present, supporting greater stability during the season’s fast pace and shifting emotions.

Caring for the body in a busy season

Holiday routines often trigger irregular eating patterns, which can make it harder to stay in tune with the body’s dietary needs. Experts say mindfulness can help people approach those meals with awareness and intention, allowing them to enjoy seasonal foods in a way that feels meaningful rather than restrictive.

To start the day with intention, Dr. Rose recommends carving out a moment of stillness before the day begins. She says a simple pause can help people center themselves and make more mindful dietary choices throughout the day.

“Ground yourself first thing in the morning, even if it’s just for two minutes to breathe deeply, relax and settle into the present moment,” Dr. Rose said. “Once you have done that, take a moment to think about your day and what you plan to eat and drink.”

Food plays a central role in holiday celebrations, and it is often where mindful habits get tested. Dr. Rose encourages people to slow down before approaching a buffet or snack table. Taking a breath, checking in with hunger cues and choosing foods intentionally can help prevent mindless overeating and support a healthier relationship with holiday meals.

Zachary McGeorge, DSW, director of behavioral health at AdventHealth Manchester, expands on this by noting that mindful eating does not mean avoiding festive foods altogether.

“It is not the one treat that derails you, but the pattern of many,” he said. Dr. McGeorge suggests filling the plate with proteins and vegetables first, then adding more indulgent items. This approach helps people enjoy food meaningfully without feeling overwhelmed or deprived.

Even small habits such as staying hydrated, taking a short walk between gatherings or keeping a consistent bedtime when possible can help the body stay grounded when schedules become unpredictable.

Supporting emotional well-being

While the holidays often bring opportunities for connection, they can also heighten emotions as schedules fill up and family dynamics become more complex. Mindfulness helps people slow down enough to notice how they are feeling and respond with greater clarity rather than reacting on autopilot.

Shawn Cox, MD, an AdventHealth Primary Care+ family physician with a clinical interest in lifestyle medicine, often reminds patients that much of their stress comes not only from what happens around them but from how they interpret those moments.

“Many of our struggles are less about what happens to us and more about what our internal dialogue tells us,” Dr. Cox said.

He explains that becoming more aware of that inner narrative is a key part of emotional mindfulness.

He also points to mindful communication as an important emotional tool during the holidays. Dr. Cox references an approach that encourages offering several positive statements for every critical one which helps soften difficult conversations and keep them constructive. He adds that sensitive feedback is best shared privately rather than in a crowded room, especially during family gatherings when emotions may already be heightened.

Dr. Rose agrees that similar moments of awareness can be grounding, especially when expectations rise or comparison creeps in. She encourages people to pause and acknowledge what is present and meaningful in their lives, which can help soften the pressure to create a picture-perfect holiday.

Emotional well-being during the holidays can also depend on thoughtful boundaries. Dr. McGeorge often works with patients who feel obligated to attend every gathering or engage in conversations that leave them feeling drained. He encourages people to prioritize relationships that feel supportive and to recognize where they may be stretching themselves too thin.

Nurturing the spirit

The holidays often prompt people to think deeper about meaning and purpose, whether through longstanding faith traditions, quality time with loved ones or quiet moments of reflection.

Orlando “Jay” Perez, vice president of the pastoral and spiritual care ministry at AdventHealth says the holiday season offers a chance to pause and reconnect with grounding practices like prayer.

“Prayer invites us into an internal conversation with God that provides comfort, faith and hope,” Perez said. “It gives us space to express gratitude, acknowledge our emotions and remember the deeper reason we celebrate during the holiday season.”

Perez’s perspective of creating intentional space, whether through prayer or reflection, aligns closely with how clinicians describe the foundation of mindfulness.

“In order to have mindfulness, you have to have some alignment within your life,” Dr. McGeorge said. “Once you are aligned, the mindfulness comes as an after effect.”

He often invites patients to consider not only what their purpose is, but who it is for. Reflecting on the relationships or callings that give life meaning, he says, can help people feel more grounded and resilient during emotionally complex times.

To help people visualize mindfulness in practice, Dr. McGeorge suggests visualizing a person sitting on a shoreline and noticing waves move in and out.

He describes the waves as the noise and pressure of daily life, while the person sitting still represents the internal steadiness that mindfulness can create.

The metaphor encourages people to remember that even when responsibilities keep coming, they can choose how to respond.

Dr. Rose adds that even small, intentional moments with loved ones can offer a sense of spiritual grounding. Sharing a conversation, enjoying a pet’s presence or pausing to appreciate moments of connection can remind people to slow down and be fully present with the people they care about most.

A season to be present

Clinicians agree that mindfulness does not remove the responsibilities or emotions that the holidays bring. Travel delays, busy schedules and mixed feelings are likely to remain an inevitable part of the holiday experience.

Even so, small and intentional practices, such as setting aside time to pray, a morning pause, mindful eating, setting healthy boundaries or taking a moment to honor a loved one can help the season feel more balanced and grounded.

In this way, mindfulness becomes less about striving for a perfect holiday and more about being fully present for the one that is already here.