Gift Ideas to Help Avoid the Holiday Shopping Frenzy

December is often a season of gift-giving, as many families celebrate holidays like Christmas, Hanukkah, Kwanzaa, the Winter Solstice, and New Year’s Eve. Most of us probably enjoy giving someone a gift they really love, or being gifted something that makes us smile, but do you ever feel uncomfortable about the frenzy associated with buying gifts during the holidays? Holiday shopping can turn into an expensive, competitive activity that sometimes feels more stressful than meaningful. There can also be a lot of disappointment that results from spending a lot of money on a gift that will go unused or unappreciated by the recipient. 

As with most things that make us feel stressed, we can slow down by bringing some mindfulness and awareness to our gift-giving practices, which will hopefully lead to us feeling more satisfied and intentional with the way we exchange gifts during the holidays. Here are a few ideas of ways to bring more joy into your holiday shopping and gift-giving traditions:

• Give an Experience. For people who don’t need more stuff (which is probably many of us), think about giving them an experience instead of a material object. This could be a cooking class, a gift card to a rock-climbing gym, tickets to a concert or the symphony, or even a membership to something like the MKE Film Festival. Not only will the person enjoy their new experience, they will think of you while doing it. For a budget-friendly route, make your own gift card for items you can provide, like a 30-minute back rub, a hike together at a local park, or a home cooked meal on a date of their choosing. 

• Go the DIY route. If you are a crafty person, by all means share your talents with loved ones by knitting them a hat, making them a piece of art, building them a side table, welding them a piece of jewelry, etc. Let your creativity run wild! For others who don’t identify as artists, don’t underestimate your cooking skills. Gifts like a fresh loaf of bread, a tin of cookies, or a jar of homemade jam or pickles will be greatly appreciated!

• Buy Practical Items. Ask the person what they may need. Is this person going off to college soon or moving into a new apartment in the spring? You could help them buy some of the necessities they would otherwise purchase on their own. A cool pair of socks or a cozy scarf will likely get utilized and appreciated. If the person spends a lot of time in the kitchen, see if they are in need of any cooking utensils or tools. 

• Donate to others in need. In place of gift exchanges, some families spend time together during the holidays doing volunteer work. While serving a meal to families in your community, you will give the gift of service and compassion. Maybe there are opportunities to volunteer an afternoon reading to children or the elderly in various hospitals or local organizations. You could also consider donating gifts to a church or agency who then gives them to families in challenging financial situations. 

However you decide to give gifts this season, be mindful of your purpose in doing so. Gift-giving is a way to show others we care and are thinking of them, and often we can convey this through small gestures. For many of us, simply being around friends and loved ones feels like a gift. Remember to stay grounded in the weeks ahead and try to avoid getting swept up in the holiday shopping frenzy. 

References

Acaroglu, L. (2017). 5 Ways to Disrupt Holiday Consumerism. Retrieved from https://medium.com/disruptive-design/5-ways-to-disrupt-holiday-consumerism-33fae672311f

Mindful Eating During the Holidays

With Thanksgiving later this week, we are all likely to encounter dinner tables filled with bountiful, appealing food options and parties with snack tables of tasty treats. Whether or not you participate in a Thanksgiving meal, food is often tied to various cultural traditions and serves to bring people together. For many of us, the act of cooking for others is a display of our love. While sharing a meal with others and treating ourselves can increase our happiness, we must be aware of the point at which we are no longer intentional about our eating habits. 

This Thanksgiving, challenge yourself to approach eating in a mindful way. One of the most basic ways to do this is to tune into the experience and sensations of eating. Before you even take a bite, observe your plate of food. Really notice the details you see, and pick up on any smells you encounter. By appreciating your food and noticing the details of it instead of digging in rapidly, you can slow down the process of eating. Also, briefly imagine the work that went into preparing the meal. As you take your first bite, focus on the taste, chewiness, and texture. Try setting down your fork between bites. 

Another suggestion for mindful eating is to eat foods you like. As you fill your plate, don’t take servings of everything offered if you won’t enjoy all the food. Just because it is available doesn’t mean it will nourish you or feel satisfying to eat. Start with small servings of a few items, knowing you can always go back for more if your stomach tells you you’re still hungry. 

Finally, be aware of vulnerabilities you may have going into the gathering or party. If you’re exhausted or overwhelmed, recognize that you may be prone to stress-eating. Try to stick with your regular routines, like engaging in physical activity and eating a healthy breakfast the day of so your body doesn’t get thrown off prior to the Thanksgiving meal. 

Tune-in with yourself so you can feel good about your eating choices and enjoy your time with loved ones. 

References

Albers, S. (2015). 8 Ways to Eat Mindfully During the Holidays. Retrieved from https://www.psychologytoday.com/us/blog/comfort-cravings/201511/8-ways-eat-mindfully-during-the-holidays

Collins, C. (2018). 7 Habits for Eating Mindfully During the Holidays. Retrieved from https://camillestyles.com/wellness/mindful-eating-habits-during-holidays/
Willard, C. (2019). 6 Ways to Practice Mindful Eating. Retrieved from https://www.mindful.org/6-ways-practice-mindful-eating/

How to Quiet Your Inner Critic

We all have a voice inside our minds that speaks to us. For some of us, this voice is louder than for others. When the voice gets going, it often sounds pretty critical. “You shouldn’t have done it that way,” “How silly of you!” “There’s no way they’re going to text you back,” “I wish I was cooler/smarter/more attractive.” This judgmental voice isn’t helpful, but often feels impossible to ignore. Negative thoughts get in the way of our work, social, and personal lives, and we don’t need to give them power over us. Here are a few tips on quieting that inner critic:

1. Give the voice a name. Call it your “self-doubt narrator,” “Negative Nancy,” or “worry talk.” In this way, you can create some distance between you and the voice. 

2. Observe the thoughts and condense them into a few words or a sentence. If you keep getting stuck on, “I’m worthless and I can’t do this,” try putting the phrase to a tune like the ABC’s or Happy Birthday. Not only will this make you smile as you picture the self-judgments as song lyrics, you will have a new perspective on the words. 

3. Say the negative thoughts out loud. Hopefully this is an auditory reminder that these are just thoughts, not facts. 

4. Remember that thoughts always pass. Thoughts and critical statements often feel really big and painful, but if we can let them pass and fade away instead of clinging to them, they will eventually lose their power and sting. Each moment brings with it space for new thoughts and emotions. 

5. Focus on your breathing. Calm your central nervous system by bringing your attention to your breath. Notice the sensation as your breath moves in and out. If your body is overwhelmed or stressed out, your mind will be, too. Use this knowledge to quiet your mind by tending to your body. 

6. Boost positive emotions and do activities you enjoy. To counteract the negativity of your inner critic, do things that brighten your mood and make you feel good about yourself. This will strengthen your self-confidence so the negative voice gets drowned out or hopefully has a lesser impact on you. 

References

Ritchie, L. C. (2019). Feeling Insecure? 6 Tips to Quiet Your Inner Critic. Retrieved from https://www.npr.org/sections/health-shots/2019/09/26/764695490/feeling-insecure-6-tips-to-quiet-your-inner-critic.