Low Stress Thanksgiving
Calming Food & Family Anxiety at Thanksgiving
Thanksgiving is a ideally a beautiful mix of gratitude, tradition, and togetherness … but it can also stir up anxiety. Between rich foods, challenging family dynamics, travel stress, and the pressure to “be all the things,” it’s no wonder this holiday can often end up feeling more overwhelming than joyful.
The good news? You can show up for Thanksgiving with more calm, clarity, and confidence—no matter what’s on the table or who’s sitting at it.
In this blog I share eight simple wellness tips to help you navigate the day with ease:
1. Begin with a Grounding Ritual
Before the festivities begin, give yourself five or ten minutes to set the tone for your day.
Some powerful options:
Take a short morning walk.
Do a few deep breathing rounds (inhale for 4, exhale for 6)
Write a simple intention such as: “I choose peace today”
A grounding ritual helps calm the nervous system and builds resilience for whatever unfolds.
2. Feed Yourself Before You’re Hungry
Arriving to Thanksgiving dinner overly hungry is a recipe for stress and overeating.
Instead:
Eat a balanced breakfast with protein, fiber, and healthy fats
Have a nourishing snack before you leave or before guests arrive
Steady blood sugar = steadier emotions.
3. Choose Foods You Truly Enjoy—Mindfully
You don’t have to “earn” food or “make up for it later.”
To reduce food anxiety:
Scan the table first and choose what looks genuinely worthy of you
Build a plate that includes protein and veggies alongside your favorites
Eat slowly and check in with your body: How does this feel? Am I satisfied?
Mindful eating brings a feeling of being in charge—not restriction.
4. Skip Food Guilt Spirals
Holiday guilt steals the joy out of the experience.
Remind yourself:
One meal doesn’t define your health
Your habits over time matter most
You deserve to enjoy food without shame or “shoulding” on yourself
You’re allowed to have both wellness goals and Thanksgiving dessert. Want more guidance in this area? DM me here to get my 7 tips for making peace with food and your body.
5. Create Quiet Moments (Whenever You Need Them)
Family gatherings can be loud, emotional, and overstimulating—especially when old patterns show up.
Give yourself permission to take breaks:
Step outside for fresh air
Sit in a quiet bedroom for 2 minutes
Do a few slow exhales to reset
This isn’t avoiding people—it’s self-care.
6. Rehearse Your Boundaries In Advance
If you anticipate comments about weight, aging, food choices, or your life:
Practice neutral, calm responses such as:
“I’m feeling good with the habits I’m practicing”
“Let’s talk about something else—how are the grandkids?”
“I’m focusing on enjoying the day”
You don’t have to defend your choices at the dinner table. And remember, “No” is a complete sentence..
7. Choose Connection Over Perfection
Thanksgiving isn’t about flawless tables, perfectly cooked dishes, or navigating everyone’s expectations.
When in doubt, shift to:
Gratitude
Curiosity
Small moments of connection
Noticing what’s going right rather than what’s going wrong
Perfection is exhausting. Presence is nourishing.
8. End the Day With a Reset
After the meal and ‘people-ing’, give yourself a gentle evening ritual:
A warm cup of herbal tea
A calming shower or bath
A few minutes reflecting on what went well
Slow, intentional breathing before bed
Your body and mind will thank you.
Final Thought
Thanksgiving doesn’t have to be a trigger for stress, food guilt, or emotional overwhelm. With mindful intention, you can create a holiday experience that supports your wellbeing—not one that drains it. You deserve a Thanksgiving that feels peaceful, grounded, and aligned with the healthy life you're building—one small habit at a time.
If you'd like help creating calm, confidence, and healthier habits through the holidays (and beyond), I’d love to support you. DM me to arrange a time to connect.
To your good health and joy,
Health Coach Gayle Rose
Certified Whole Health Coach
Certified Behavior Change Specialist Certified Personal Fitness Trainer
720-793-0413
P.S. We are accepting new clients who want to FINISH 2025 STRONG and without excess holiday pounds to carry into 2026. Click to arrange a time to connect to see if we’re a good fit.
At just $197 for 4-weeks of coaching guidance and encouragement, this limited time program is filling fast and only available until November 30.
P.P.S I love sharing resources for up-leveling wellness habits—whether you want to redefine your relationship with sugar or make your grocery shopping healthier—I can help. Use this QR code to reach my request page and select your preferred wellness resource to receive by email.
