THE CLIMB

Clark Griswald is the epitome of holiday ambition. In the classic movie Christmas Vacation, he decides to cover his entire house in twinkling Christmas lights. But what’s his real motivation? As his family pours in for the holidays—bringing chaos, unsolicited advice, and the occasional insult—Clark retreats to the front yard, ladder in hand, determined to create the perfect holiday display. Beneath his cheerful exterior lies a man on the edge, juggling holiday stress while striving to keep the Christmas spirit alive. It’s a familiar scene: the pressure to make everything perfect, even when stress is threatening to take over.

For many of us, the holiday season is a mixed bag of joy and stress. It’s a time to connect with loved ones, but it’s also a time of endless to-do lists, crowded stores, and tight schedules. Whether you’re stringing lights like Clark, squeezing in some last-minute shopping, or trying to create memories that your family will cherish, the season can feel overwhelming. That’s why it’s so important to take a moment for yourself—to reset, breathe, and find gratitude amidst the holiday frenzy.

The Science of Stress and Why It Matters

Not all stress is created equal. When we’re excited or motivated—like Clark might have been while envisioning his glowing masterpiece—our brain releases adrenaline and cortisol, which can boost energy and focus. This type of stress, called “eustress,” can be helpful in small doses. However, when stress becomes chronic or overwhelming, it takes a toll on both our bodies and minds.

Prolonged stress can lead to fatigue, irritability, and even physical symptoms like headaches and muscle tension. Our brains, meanwhile, can become stuck in a fight-or-flight mode, making it harder to think clearly or stay calm in the face of challenges. That’s why finding ways to pause and reset during the holidays is so important. A moment of mindfulness or gratitude can help lower stress hormones, improve your mood, and bring you back to the present moment.

A Guided Gratitude Meditation for the Holiday Season

If you’re feeling overwhelmed by holiday obligations, here’s a simple gratitude meditation you can do anywhere this season. If you are having trouble finding quiet time, try looking for opportunities like these: sitting in your car before heading into the grocery store, walking through your neighborhood, or even during a quiet moment at home.

1. Find a comfortable space. Sit down, stand, or lie down in a quiet spot where you can focus for a few minutes. If you’re outside, feel the crisp air on your face or notice the sounds around you.
2. Close your eyes and take a deep breath. Inhale deeply through your nose for a count of four, hold for a count of four, and exhale slowly through your mouth for a count of six. Repeat this three times, allowing your body to relax with each exhale.
3. Bring to mind three things you’re grateful for. These can be big or small: the laughter of a loved one, the smell of freshly baked cookies, or even the sparkle of holiday lights. Focus on each one for a few moments, imagining how it brings joy or comfort to your life.
4. Visualize a moment of connection. Picture a time when you felt deeply connected to someone or something. It could be a memory of laughter with family, a kind word from a friend, or a quiet moment of peace. Let yourself feel the warmth of that connection.
5. Set an intention for the season. As you end your meditation, think of one small way you can bring more gratitude or presence into your holiday experience. Maybe it’s taking a walk to enjoy the lights, savoring a cup of hot cocoa, or simply smiling at a stranger.
6. Take another deep breath and open your eyes. When you’re ready, return to your day with a renewed sense of calm and gratitude.

Finding Joy in the Small Moments

Like Clark Griswald, we all want to create special memories during the holidays. But it’s not about perfection—it’s about finding joy in the small moments, even when things don’t go as planned. By taking a few minutes to practice gratitude, you can shift your perspective and embrace the season with a little more peace and a lot more heart. So whether you’re stringing lights, baking cookies, or simply navigating a crowded store, remember: the magic of the season often lies in the moments we slow down enough to notice.

Pro Tip:

Naming a stressful feeling isn’t always easy. That’s where the Feelings Wheel comes in clutch. This simple but powerful tool helps you zero in on what you’re really feeling, so you can better understand and process it.

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