Holiday Gatherings and Anxiety: Finding Your Calm at the Thanksgiving Table

As the holiday season kicks off with Thanksgiving, many look forward to connecting with loved ones over food and conversation. However, holiday gatherings can also bring up feelings of anxiety, from the pressure to socialize to potential family conflicts or simply feeling overwhelmed in crowded spaces. Knowing how to manage anxiety in these situations can make a big difference, turning Thanksgiving into a meaningful experience rather than a source of stress.

When holiday gatherings stir up anxious thoughts, having a plan can help you stay grounded and focused on what truly matters to you. Luckily, My Time Counseling is here to help! Keep reading for three tips to manage anxiety during holiday gatherings from My Time Counseling.

1. Set Boundaries for Your Time and Energy

Identifying your limits before the gathering begins helps create a buffer for your emotional well-being. Boundaries around how long you’ll stay, where you’ll go, or with whom you’ll spend the most time can reduce stress and allow you to enjoy the holiday at your own pace. To set boundaries, you can:

• Decide how long you want to stay and communicate this to the host if needed. Letting people know ahead of time can help you feel less pressured.

• Identify who makes you feel comfortable and plan to spend time around them. Avoid spending too much time with people who tend to raise your anxiety.

• Create a personal space strategy—know where you can step away for a quick break or to recharge if things get overwhelming.

• Practice saying “no” to conversations or activities that feel too draining or triggering. It’s okay to be selective about your participation.

• Set expectations for yourself about the gathering. You don’t have to engage in every activity or conversation to have a meaningful experience.
  
  

2. Use Mindful Techniques to Stay Grounded

Mindfulness helps bring attention to the present moment, reducing the mind’s tendency to dwell on anxious thoughts about what could happen. Practicing mindful techniques can help you stay centered, even in a bustling environment. Try the following to lean into your mindfulness skill:

• Focus on your breathing. Take slow, deep breaths if you feel anxiety rising; it can lower your heart rate and help you feel more grounded.

• Engage in small sensory exercises—for instance, pay attention to the scents, sounds, or textures around you to refocus your mind.

• Practice a short gratitude exercise by listing a few things you’re thankful for in the moment; this can shift focus from anxiety to positivity.

• Carry a grounding object, like a piece of jewelry or a small item, to touch when you need a reminder to stay calm.

• Observe without judgment—if you’re feeling overwhelmed, mentally note what’s happening without reacting to it, reminding yourself that it’s temporary.
  
  

3. Plan a Self-Care Strategy for Before and After

Caring for yourself before and after the event helps reduce accumulated stress and allows you to approach the day with a relaxed mindset. Think of these as bookends to keep your energy steady and balanced. Some self-soothing techniques you can try include: 

• Get a good night’s sleep beforehand to start the day with a calm, clear mind.

• Plan a calming activity beforehand, like taking a walk, journaling, or meditating, to ease into the gathering with less tension.

• Have something relaxing scheduled afterward, such as a bath, reading, or time with a friend, to unwind and process the day.

• Consider your food and hydration needs. Eating balanced meals can help keep energy steady, especially if big meals or alcohol increase stress.

• Acknowledge and reward yourself for managing the day; celebrating small successes reinforces your resilience.

In conclusion, you can help manage anxiety that arises from holiday gatherings this season by setting boundaries, leaning into your mindfulness skills, and planning a soothing activity before and after your gathering. If you need to talk to someone, we’re here for you. At My Time Counseling, we specialize in anxiety therapy. Reach out to us today to see what we’re about!