Expressyours Countdown to Christmas… with a smile!

December is nearly upon us, so keep festive stress to a minimum with our ultimate feelgood advent calendar, which has a helpful tip for every day that’s guaranteed to lift your mood

1 Create a reverse advent calendar:

Instead of opening a door each day, put a food item in a box to be taken to a local food bank nearer Christmas. It is a great way to involve children in helping those in need.

2 Reframe festive stress:

If you view the entire Christmas season as an obligation or chore, try to think about it from another angle, suggests Eve Lewis Prieto, director of meditation at Headspace. “For instance, let’s say you’re stressing out about all the gifts you have to buy – one way to reframe this situation is to take a moment to think about each person on your list and how grateful you are to have them in your life.”

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Don’t save anything “for best”, suggests life coach Emma Jefferys (actionwoman.co.uk). “Wear sequins on a Monday, light a scented candle at your work desk, have a drink out of the fancy glass. Treat every day like Christmas

Day.”

Wear your best underwear: 10 It’s Christmas Jumper Day:

Go all out in your favourite festive knit – the gaudier and glitzier the better – and make a donation to Save the Children (savethechildren.org.uk).

14 Create a new mocktail:

Experiment with recipes and find the perfect booze-free festive back-up, suggests Annie Grace, author of This

Naked Mind (HQ,

£9.99). “The expectation when we think about not drinking is that it’s going to be miserable. Put aside that expectation and get curious.”

18 Make a date for January:

“We tend to hibernate on our own in the New Year but this may be a reason why we feel somewhat low in January,” warns Dr Meg Arroll, psychologist and Healthspan ambassador. “Schedule in some relaxing lunches or a day out with friends to combat the anticlimax of Christmas and New Year celebrations.”

3 Greet with a smile:

Making eye contact with the servers or assistants you meet in shops and cafes today, and giving them a big smile, will brighten both your days. Don’t forget to ask them how they are too.

7 Buy a board game:

Invest in a new game to play with friends or family over the Christmas break: “Even reluctant teenagers enjoy a family games night,” says counsellor Suzie Hayman (agony-aunt. com): “We shouldn’t underestimate the importance of laughing, talking and eye contact – it feeds the bonds between us.”

11Be

a volunteer: Studies show doing something useful for others can be social, companionable, creative and fulfilling, while lifting the spirit and broadening the mind. Help out at a school Christmas fair, volunteer at a soup kitchen or make a call to an isolated, lonely person. Don’t know where to start? Visit NCVO, which supports voluntary organisations (ncvo. org.uk).

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Take time out: Have an hour off from electronic screens (including phones, laptops and TVs) every day, starting today. Studies suggest those who spend more time on screenbased activities are more likely to experience depression. Read a book, take a bath, do something else you never have time to usually do instead.

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Make your own Christmas list: “What is it that you really want?” asks life coach Emma. “More time for yourself? Better relationships? Quality sleep? Just recognising whatever is on your list will help make it a priority.” a

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Create a ritual: “A ritual habit with soul,” s Dr Jenna ciochi, author of munity: The ence of Staying (Thorsons,

99). Concentrate omething you do autopilot to turn it a ritual. It could avouring your morning coffee or ning to relaxing music while king the dog. 21

Pick a word: Choose one and make it your positive focus for the next 24 hours, says mind and body coach Kim Ingleby. “Breathe this word in for six breaths when you wake, again at lunchtime and before you go to sleep (or more often if you wish), and breathe out what you don’t want to feel. An example would be to breathe in confidence or calm and breathe out worry or stress.”

22 Be kind to yourself:

Wellbeing coach Melanie Flower, (melanieflower.com) suggests practising saying things like: “I am amazing”, when you look in the mirror. “This starts to rewire your brain for positivity. Pay attention to all the good things about your body and notice all the ways it helps you. For example, your eyes allow you to read books, your legs can take you to the park.

4 Try walking meditation:

Meditation is a great way to increase your resilience to stress but many people find it hard to do. Yet strolling in nature can be one of the easiest ways to slow down and become mindful of the world around you. Head to local woodland, water or even the park, and focus on each of your senses in turn. What can you see, hear, smell, touch and taste?

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Be grateful: Start today by reminding yourself of five things that you are grateful for, suggests Amy Crumpton, business coach, and founder of Social Cactus (social-cactus.com). “This will train your mind to look for the good in each day which, in turn, will generate good things. Cultivate gratitude, optimism and kindness to others and yourself. Make this a daily practice.” 12

This could be opening a present on Christmas Eve, organising a festive treasure hunt or even a Harry Potter movie marathon – anything that unites generations, creates memories and reinforces bonds, says counsellor Suzie Hayman.

Create a new tradition:

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Ask for help: “Share the mundane festive tasks with a family member,” suggests Amy. “Wrapping presents with your sister while watching Christmas TV will definitely make it more enjoyable.”

23 Spray your pillow:

At bedtime, don’t fret about getting your to-do list done. Drift off to the soothing scent of jasmine, sandalwood and lavender by spritzing Tisserand Aromatherapy Sleep Better Pillow Mist, £8.95 (Holland & Barrett) on your bed linen.

In trials, 88 per cent found it easier to drop off after two nights of use.

5 Forget traditional Secret Santa:

Usually you end up feeling obliged to buy a token gift that ends up being forgotten. Instead, suggest KidsOut’s Giving Tree initiative (kidsout.org.uk) to your workplace.

Decorative tags with a child’s name, age and suggested gift are placed on a Christmas tree. Everyone takes one and buys the present, ranging from £5 to £10. KidsOut then arranges collection of the gifts to distribute to children in local refuges.

9 Go foraging:

Finding, gathering and responsibly harvesting wild foods is a great way to appreciate the seasons, spend time outdoors, connect with nature and find wild local ingredients to use in home cooking. Start with your local park or garden if you don’t live near a woodland or forest. Visit woodlandtrust.org.uk for safe foraging ideas and recipes.

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Get pampering: Try a heated face mask for the ultimate “me time”. Not only will it help you relax, it will give tired, lacklustre skin a much-needed boost. Divine Glow Self-Heating Face Mask, £15 (sensoryretreats.com) uses thermotherapy technology, boosting circulation that helps relax the facial muscles, soothe the senses and create a spa-at-home experience.

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Sing a carol: Christmas isn’t Christmas without a bit of carol singing. While many are hoping to hold in-person services, lots of churches, charities and organisations are streaming traditional and contemporary carol services. Check out your local council or “what’s on” website to find out what’s happening near you.

24 Watch a festive film:

“Nothing quite says Christmas like putting your feet up and sipping hot chocolate while watching Elf,” says Amy. Laughter reduces stress hormones, increases feelgood serotonin and oxytocin and relaxes your muscles.