Managing Thanksgiving Stress

Today | 3 min read

While Americans report finding joy and excitement around traditional holidays, nearly 9 in 10 also say they also experience stress leading up to and during holiday celebrations. While you can’t avoid all sources of stress, planning ahead and setting boundaries can help minimize stress brought on by holiday preparations, gatherings and schedule changes.

Tips for managing stress during Thanksgiving

To avoid stress leading up to Thanksgiving and during the holiday celebrations, it’s important to try to maintain as much of your normal routine and schedule as possible. Note possible stressors such as travel, large family gatherings or food preparation. Take time beforehand to plan and prepare for these holiday-specific sources of stress to help manage your stress levels.

Set boundaries

You may feel expected to show up to multiple celebrations or destinations, travel a long distance or split your time between friends and different sides of your family. Determine for yourself which holiday gatherings you are going to take part in and communicate your plans ahead of time. You don’t have to be at every event, and maintaining time for yourself can help you avoid being stretched too thin. Communicate your holiday boundaries ahead of time to avoid day-of misunderstandings or stress about attendance.

Don’t skip meals, exercise or sleep

It’s very important to keep your routine as much as possible during the week of Thanksgiving. Don’t skip meals because you are traveling or because you want to “save room” for a large Thanksgiving meal. You need regular nutrition during holiday weeks just like any other time. Don’t skip out on sleep or stay up too late, and don’t overlook the weekly recommended 150 minutes of exercise even during the holidays. Getting proper nutrition, sleep and exercise are important elements of managing stress.

Limit alcohol use

Even during holiday celebrations and gatherings, be mindful of alcohol intake. Consuming alcohol contributes to higher cortisol and stress levels and can affect your sleep and exercise patterns. If you drink during Thanksgiving, do so in moderation – no more than one or two drinks.

Avoid perfectionism

There is no such thing as the perfect Thanksgiving. You may find that your own expectations for the holiday are causing you stress. Lean away from perfectionism during this time. Perfectionism may feel helpful during planning or preparation, but it can easily cause stress and anxiety.

Don’t be afraid to ask for help

If you are not OK, let someone know. If you need help with Thanksgiving preparations, travel or help handling your family or kids’ needs during the time away from school, don’t be afraid to ask for help.

If you are alone, get outside or visit someone

If you don’t have family, friends or loved ones nearby to spend time with on Thanksgiving, make sure you spend some time outside, and consider volunteering somewhere to celebrate the holiday, or visit someone else you know that is alone for the Thanksgiving holiday.

Focus on the positives and remember to be thankful

Remember why you are celebrating. Be thankful for the time you get to spend with family and loved ones over shared meals and experiences. When you are stressed, it can be easy to notice negatives and causes of stress, but focusing on the positives can help to reduce stress and make Thanksgiving more relaxing and enjoyable.