Finding Calm in the Chaos: Mindfulness and Meditation During the Holidays
The holidays are often described as joyful, busy, and full—but for brain injury survivors and caregivers, they can also be overwhelming. Changes in routine, sensory overload, social expectations, and emotional memories can quickly drain energy. Mindfulness and meditation aren’t about making the holidays perfect; they’re about creating moments of steadiness when things feel like too much.
Why the holidays can be harder after brain injury
Brain injury can change how the brain processes noise, light, emotions, and fatigue. Add holiday gatherings, travel, and disrupted schedules, and it’s no surprise that stress levels rise. Caregivers often feel this too—trying to hold space for others while their own needs slip to the bottom of the list.
Mindfulness offers a gentle counterbalance. It helps anchor attention in the present moment, calming the nervous system and reducing the intensity of stress responses.
What mindfulness really means (and what it doesn’t)
Mindfulness isn’t about emptying your mind or sitting still for long periods. Especially after brain injury, that can feel frustrating or impossible. Instead, mindfulness is simply noticing what’s happening—your breath, your body, your emotions—without judgment.
Meditation can be as short as 30 seconds. It can happen seated, lying down, or even while washing dishes. Small, consistent practices are often more effective than long sessions.
Simple practices you can use right now
1. The 3-breath reset
When you feel overstimulated or emotionally flooded:
Inhale slowly through your nose
Exhale gently through your mouth
Repeat three times.
This signals safety to the nervous system and can reduce stress almost immediately.
2. Sensory grounding
If your mind feels scattered, name:
3 things you can see
2 things you can hear
1 thing you can feel (feet on the floor, hands on a mug)
This brings attention back to the present and away from overwhelm.
3. Body check-in
Scan your body from head to toe and notice where you’re holding tension. There’s no need to change it—just noticing can soften it. For many survivors, this helps reconnect with the body in a safe, compassionate way.
4. One-minute compassion pause (especially for caregivers)
Place a hand on your chest and silently say:
This is hard.
I’m doing the best I can.
I deserve care too.
Self-compassion is not indulgent—it’s protective.
Adapting mindfulness for brain injury
After brain injury, attention and stamina may be limited. That’s okay. Try:
Shorter practices (10–60 seconds)
Guided audio instead of silent meditation
Repetition at the same time each day
Pairing mindfulness with an existing routine (morning coffee, bedtime)
There is no “right” way to practice. If your mind wanders, that’s not failure—it’s part of being human.
Mindfulness as permission, not pressure
The holidays often come with expectations: to be grateful, cheerful, productive. Mindfulness invites a different message—you are allowed to experience this season exactly as you are.
You can step away from a gathering. You can rest instead of participate. You can choose quiet over tradition. Mindfulness helps you notice what you need—and honor it.
A gentle reminder
Healing after brain injury is not linear, and caregiving is not a solo task. Moments of calm won’t erase the challenges, but they can create space to breathe, reset, and continue with a little more ease.
This holiday season, may mindfulness offer you small pockets of peace—and the reminder that you don’t have to carry everything at once.