“Help me feel more joy, less stress!”

Feeling frazzled? The pros share uplifting tips that’ll help you embrace the season and invite more happiness into your life every day

Get centered

Take a sacred pause We often find ourselves racing through life, especially during the hectic holidays, says mindfulness expert Tara Brach, PH.D. One spiritually soothing way to halt the stress of go-gogo? “Take a ‘sacred pause’ to, say, listen to the rain, gaze at a sunset or feel the warmth of being with a loved one,” she urges. “Neuroscientists have found that stopping to focus on positive experiences for just 15 to 30 seconds anchors them in implicit memory, or the subconscious mind, lifting your mood and increasing resilience.”

Call on your future self

Ironically, one of the best ways to ground yourself— so you can let go of the past and stop fretting about the future—is by visualizing yourself in 10 to 15 years, says Brach. “Imagine your future self sending you a caring message to trust yourself, and allow these wise words to guide you back to the present moment,” she says. “Picturing who you’ll be years from now reminds you that you’re becoming stronger every day, which will help you feel more empowered and in control.”

Open up to happy

Hug your heart Treating yourself as kindly as you would a friend is a surefire way to melt worries, says self-compassion expert Kristin Neff, PH.D. How? “Just take a few deep breaths and place your hand gently over your heart. Soothing touch instantly changes our physiology, lowering stress chemicals— and since our brain can’t tell the difference between self-touch and the touch of others, the warmth of your hand alone will signal your brain that you’re safe, calming you almost immediately.” Give yourself a pep talk Fighting negative feelings can intensify them, Neff says, and that’s why she advises acknowledging your emotions, even the not-so-good ones. “Tell yourself: ‘You’re not alone. Everyone experiences this, just like you do.’” Interestingly, speaking to yourself in the second person is extra powerful: Using you instead of I is shown to calm the fear center of your brain, Neff explains. Also comforting? Address yourself with your own name—as in, Sarah, you are strong. Your brain is hardwired to perk up when you hear your name, in effect, turning up the “volume” on your pep talk!

Savor blessings

Whisper this word “My favorite word to cherish in December is ‘enough,’ as in this moment is enough,” says blogger Jen Hatmaker. “For instance, when my family is piled on the couch under blankets watching Christmas Vacation, it’s a wonderful practice to say: This delicious moment is enough today. Savor each moment as wonderfully, beautifully, delightfully enough. Settling deeply into the magic of right now, as it is, and practicing gratitude will help you let go of ‘what if’ anxiety and celebrate the joy of what is.” Hold a serenity stone “Find a small, pretty stone you can fit in your pocket,” suggests Neff. “Notice the light playing on its surface and explore it with your sense of touch. Focusing on the details of something so small helps shift your mind-set into the present moment, relaxing your body and increasing your overall sense of well-being.”