The holiday season can bring both joy and stress, as people juggle gatherings, busy schedules, and emotional demands. Experts at AdventHealth are offering guidance on how mindfulness can help individuals manage these pressures and remain present.
Lisa Rose, MD, of AdventHealth Well 65+, describes mindfulness as “the practice of being fully present.” She notes that the mind often drifts toward past regrets or future worries, which can create distance from what is happening in the moment. According to Dr. Rose and other clinicians at AdventHealth, focusing attention on the present can support stability during the fast pace and shifting emotions of the holidays.
Irregular eating patterns are common during this time of year. Mindfulness can help people make intentional choices about food rather than feeling restricted or overindulging. Dr. Rose recommends starting each day with a brief pause for deep breathing to center oneself before making decisions about meals.
“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.”
She suggests slowing down before approaching holiday buffets by checking in with hunger cues and selecting foods thoughtfully.
Zachary McGeorge, DSW, director of behavioral health at AdventHealth Manchester, emphasizes that mindful eating does not require avoiding treats altogether. “It is not the one treat that derails you, but the pattern of many,” he said. He advises filling plates with proteins and vegetables first before adding more indulgent items.
Simple habits such as staying hydrated or taking short walks between events may also help maintain physical balance when routines become unpredictable.
Emotional well-being is another focus during this period of increased social interaction. Shawn Cox, MD, an AdventHealth Primary Care+ family physician interested in lifestyle medicine, points out that stress often stems from personal interpretation rather than external events alone.
“Many of our struggles are less about what happens to us and more about what our internal dialogue tells us,” Dr. Cox said.
He highlights mindful communication—such as offering several positive comments for every critical one—as a useful tool during family conversations. Sensitive feedback should be given privately when possible to avoid heightened tensions.
Dr. Rose encourages acknowledging meaningful moments rather than striving for perfection: pausing to notice what is present may reduce pressure during celebrations.
Setting boundaries is important for emotional health as well; Dr. McGeorge suggests prioritizing supportive relationships instead of feeling obligated to attend every event or engage in draining conversations.
For spiritual grounding, Orlando “Jay” Perez—vice president of pastoral and spiritual care ministry at AdventHealth—recommends 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.”
Dr. McGeorge adds that aligning one’s life purpose can foster mindfulness: “In order to have mindfulness, you have to have some alignment within your life… Once you are aligned, the mindfulness comes as an after effect.” He uses metaphors such as sitting calmly by a shoreline while waves (representing daily pressures) come and go—a reminder that responses remain a choice even amid ongoing responsibilities.
Small acts like sharing conversations or enjoying quiet moments with loved ones may also provide spiritual support during hectic times.
While mindfulness cannot eliminate all challenges associated with travel delays or full calendars typical of this season—including those experienced by patients at large medical centers like AdventHealth Orlando, founded in 1908—it offers practical ways for individuals to feel more balanced through small intentional practices such as prayerful reflection or mindful eating choices.
As clinicians emphasize: these approaches are not about creating a perfect holiday but being truly present throughout it.
