Mental health strategies for Thanksgiving

Thanksgiving typically equals family time! Many people look forward to this holiday, however many others dread this day! Family time causes a lot of stress and anxiety for most people. How do you feel about this personally? Do you become stressed by your family? Whether you become extremely stressed, feel lonely/depressed or excited, every person should have a plan for this time of year. The holidays release many silent stressors that effect many people’s lives. Do you experience emotional success throughout this time period? If not, here is a list of recommendations/techniques that can help make this day more tolerable. Try them out! 

1.) Schedule your day. 

What will this day look like? What time do you have to be where? Write out your plan. 

2.) Set hard times to leave the event. 

Do not leave your day open ended! This will help to prevent answering difficult questions, feeling the need to respond to negative behaviors or having additional stress. 

 3.) Create a list of the people that you will engage with and place them into groups: love their energy, irritate me, and can’t stand. 

See example:

Energy- My best friend, Cousin Helen, Aunt Tina

Irritate me- Uncle Paul, Ty, Brody

Can’t stand- Leo and Aunt Urma

4.) Mentally set boundaries for toxic people and irritating people.

 I.e. I will not let Aunt Susie ask me about being fired from my job. As soon as she walking in front of me, I will escape to the bathroom. —- if it is too toxic with family members, skip to number 6. 

5.) Conversation starter lists that you place on your phone.  

City improvements, new recipes, vacation spots etc 

6.) Enjoy the Holiday with the people you consider as your family.

Go to your best friend’s house for Thanksgiving, Host a friendship desert party, go to the Zoo

7.) Do not join games/activities that make you feel uncomfortable. 

Stick to activities that are fun and make you feel comfortable. 

8.) Take a friend of significant other to help you.

 Many family members will behave and act kindly when you bring a new person over for dinner! This will help reduce the pressure that you feel about yourself, due to their concentration on the guest. If you cannot bring a guest, create a plan with a friend for your escape. Use this person to call when you become overwhelmed or frustrated. Another option is to make plans with this friend to visit a nursing home, hospital or homeless shelter to be with people that will be happy for your presence. 

9.)Code word!!! Just like in the Four Christmas Movie, have a Word that you can escape with. 

i.e. “Yum Yum!” means time to go! 

10.) MOST important! Scheduled decompression time (yoga, self-reflection, sleep, therapy session!). 

 Everyone will need to wind down and re-center themselves after the holidays.