by Shane Leahy, LAT, ATC

This time of year is often described as the most wonderful time, but for many, it can also be the most stressful. According to a 2023 survey by the American Psychological Association, 41% of Americans reported increased stress levels during the holiday season. Financial concerns, end-of-year workloads, scheduling family time, or finding the perfect gift can all contribute to holiday stress. When life gets hectic like this, it’s important to pause, take a step back, and appreciate the little things.

Michael J. Fox, reflecting on his battle with Parkinson’s in a 2023 interview, shared, “I realized, with gratitude, optimism is sustainable. And if you can find something to be grateful for, then you can find something to look forward to, and you carry on.” His words remind us of the power of gratitude to shift our perspective and sustain positivity. But how can we cultivate that mindset?

Find Little Joys

Make a point of noticing small joys throughout your day. It doesn’t have to be grand: a perfectly brewed cup of coffee, a heartfelt hug from a loved one, or a funny joke from a friend can serve as simple reminders of gratitude that brighten your mood.

Keep Track Of What Brings You Joy

Record your small joys in a way that resonates with you. Save them as notes on your phone, jot them on slips of paper for a gratitude jar, or document them in a journal. Then, when you’re feeling down, revisit these moments to remind yourself of the things you’re grateful for.

Positive Reframing

Positive reframing is a stress relief technique that replaces negative thought patterns with balanced, constructive ones. Here are a few ways to practice:

Rethink “All-or-Nothing” Thinking
Instead of viewing situations as strict successes or failures, celebrate the small wins. Missed a workout last week? Focus on the ones you completed and the progress you’ve made instead.

Let Go of Holiday Diet Guilt
The holiday season often comes with an abundance of sweet treats, making it harder to stick to healthy habits. Rather than feeling guilty over an indulgent meal or snack, savor the experience. Balance your choices by enjoying a post-meal walk or starting meals with protein or vegetables to curb cravings. Find joy without overindulging.

In the hustle and bustle of the holiday season, noticing and cherishing the little things can reframe your perspective. Appreciating small joys can help you approach this time of year with positivity and truly enjoy its special moments.

Shane Leahy, LAT, ATC || Shane Leahy, ATC, a Messiah College graduate, transitioned to the industrial setting in 2013 after 2 years in traditional athletic training setting. In his free time, he enjoys spending time with his wife and two children, fishing, hiking, birdwatching, and soccer (a devoted fan of Liverpool FC, along with coaching his son’s soccer team).

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