Manage the holiday season with mindfulness

Around this time of the year, potential stressors for veterans and their families can include changes in routines and structure due to deployments, isolation from friends and wider family due to postings, financial stressors, and high expectations related to the holiday period, including pressure to find the perfect gift or make happy family memories.  

Experiencing these kinds of stressors can increase feelings of anxiety which can impact on mood and make it difficult to control our emotions, contributing to feelings of grumpiness, irritability and dissatisfaction. This in turn can increase avoidance of difficult situations, making it hard for someone to effectively communicate and address their concerns.  

For those veterans with post-traumatic stress disorder (PTSD) or other mental health concerns, their symptoms can also be exacerbated by the impacts of these stressful situations. 

While there’s a variety of ways to mentally prepare for the holiday season, practising mindfulness when feeling overwhelmed can be a helpful tool in the moment to help cope and fight back against stress. 

The power of mindfulness 

Mindfulness involves staying in the present – or grounded – and remaining focused on your senses, thoughts and emotions as they arise and engaging with the current situation without trying to change or control it. 

Practising mindfulness during a challenging moment can increase relaxation which can then help to manage emotional regulation as well as improve brain function, lower your heart rate, increase your awareness and focus, and increase your feelings of connection. This positive change in your mental state can help you to effectively manage stressful situations.  

While breathing exercises and meditation are common mindfulness techniques, it’s important to remember that there is no ‘correct’ way to be mindful – it's about what best works for you. 

Tips for how to be more mindful 

There are a lot of different ways to be mindful but the best way to start learning is through some simple exercises such as: 

• Body scans: bring gentle attention to your body, scanning slowly from head to toe, and observe physical sensations, tension, or comfort, acknowledge what you are noticing, and then move along. 
• Mindful breathing: close your eyes (or soften your gaze) and focus on the physical sensations of your breath, noticing the rise and fall of your belly or chest with each inhale and exhale. 
• Walking exercises: take a walk but slow down to pay attention to the physical sensations of your body, your breath, and your surroundings. Bring your focus to the present moment rather than letting your mind wander to thoughts and worries. If your mind does wander, as they tend to do, just gently bring your attention back to focus on the present moment.  

There are several phone apps that focus on mindfulness including The Mindfulness App, Headspace, Smiling Mind and Calm (please note that some of these apps may have paid features). 

Practice makes perfect or at least will make it easier to use mindfulness techniques in the moment. Regularly practising mindfulness can help reduce reliance on unhelpful coping strategies during stressful situations and foster more positive outcomes.  

Family members and loved ones can also support veterans by encouraging mindfulness routines and engagement in self-care activities, as well as taking time to practise these types of activities themselves.  

Support at Mates4Mates 

The mental health team at Mates4Mates offer proactive support to help veterans navigate challenges that may arise during the holiday season. Our team can assist with support to learn mindfulness as well as other effective wellbeing strategies and psychological interventions.  

If you have experienced stress during previous holiday periods or are aware of the presence of stressors that may impact this period, reach out to a health professional who can support with strategies to help reduce and manage stress and potential conflict.  

Over the holiday season, Mates4Mates will be closed from 4:30pm on Wednesday 24 December 2025 and will re-open on Monday 5 January 2026.  

If you or someone you know is in crisis and needs immediate support over the holiday period, contact Open Arms: 1800 011 046 or Lifeline: 13 11 14 for 24-hour support. In the case of an emergency, phone 000 or attend your nearest hospital. 

Other support lines include 1800RESPECT (1800 737 732) and MensLine Australia: 1300 789 978. SANE Australia also offers separate online forums for veterans and family members. 

 

Written by Clare Mitchell, Mates4Mates Clinical Program Manager and Psychologist