When the added pressure – whether that’s due to family, health, social engagements or finances – self-compassion is an important starting point for feeling better.
While it’s traditionally a time for joy and celebration, the Christmas and winter holiday season can also be a significant source of stress.
According to Mental Health UK, 77 per cent of individuals report worsening mental health symptoms during the festive period, while 84 per cent find Christmas stressful or triggering*1.
If you are finding your seasonal joy shifting to seasonal stress, know that you are not alone.
Here are five science-backed tips for catching and transforming negative thoughts to help reduce stress and improve joy in our daily lives.
These five tips are a great starting point for learning how to use self-love, fun and mindfulness as transformative tools that empower us to shift away from harmful thoughts.
By realising the importance of catching and re-framing negative thoughts, we can cultivate a more stress-resilient mindset and help bring joy and gratitude back if you find this a stressful time of year!
1) Change your state, change your mind
Our brains love exercise. Movement gets us out of our heads and gives us fresh perspectives, often helping us “catch” our unwanted thoughts even more. Create a shift in your mood and mindset by moving your body to break negative thought loops. Choose something you love and do it intentionally – yoga, dance, laughing, running or practising
deep relaxation like Yoga Nidra.

2) Pattern interrupt
When’s the last time you thought negatively of yourself? Next time you catch yourself in a negative loop, pause and say kindly to yourself, “it’s just a habit.” Recognising these patterns without judgment is key. Create gentle “interrupts”—like saying a gentle “stop”
out loud, standing up, taking a deep breath, and choose a better thought in the moment.

Take this up a notch by practising Pranayama breath: inhale for four through the nose, hold for two and exhale slowly for six controlled beats, and repeat. It also helps to have a list of better thoughts in your notes on your phone to help in these moments. Most
importantly, congratulate yourself when you catch a pesky thought that doesn’t serve you!

 

3) Watch your dialogue: what we say to ourselves and others impacts our emotions and actions

The part of the brain that stores messages holds onto whatever it hears most frequently. The more a message is repeated, the stronger it becomes, until it plays back to us as the dominant voice in our thoughts. To live happier lives, we need to send kind, loving
messages to ourselves. Instead of dwelling on critical self-talk like “I can’t handle this,” try shifting to “I’m capable and learning.”

 

Notice and replace harsh inner dialogue with loving language and positive affirmations. Neuroscience shows that this fosters a more
positive self-image and resilient mindset over time**2.

 

4) Ho’oponopono
The Hawaiian practice of Ho’oponopono offers a simple but powerful mantra: “I love you, I forgive you, I’m sorry.” This practice helps us release guilt and negativity, creating space for healing and acceptance. Repeating this phrase allows us to approach ourselves with kindness, fostering self-compassion and forgiveness—a core part of
building inner peace.

 

5) Name three things

When trapped in a negative mental loop, name three things.
Ground yourself by listing three things you see (like a plant, a book, or the sky), three things you hear (such as birds, a fan, or distant voices), and three things you feel (the texture of your clothing, the chair beneath you, or a cool breeze). This simple exercise gently redirects mental energy toward physical sensations, helping to reduce rumination and foster a sense of calm.

 

Manage or lead a team? I’d love to share my article featured The Herald Scotland which dives into toxic positivity in the workplace, how it affects us, and practical ways to foster a healthier environment for leaders- ‘putting a happy face on it’ is the antithesis of what Joyworks is about!

Let’s create together joy as a culture that starts with real connection, authenticity and dropping the mask!

‘Most leaders, with the best intentions, want to motivate their teams and maintain morale, particularly during tough times. However, pushing relentless positivity can discourage open dialogue about stress, exhaustion, or personal struggles….. ”

Read the rest of the article here and love to hear your thoughts. ️

Much love Sharon

1Research reference

2. Research reference