Tips for Navigating Thanksgiving

Heather Rafanello, MSW, LCSW

@GrowingMindsetTherapy

November 2024

While for many this is a season of abundance, gratitude, and togetherness, others might find this time to be a field full of triggering landmines - from unsolicited comments about food and body to political talk, the thanksgiving table is often full of more than just turkey.

Create a Plan

Just like we learned to stop, drop, and roll, we need to create a plan to keep ourselves sane at the holidays. 

1. Create a plan for support

2. Follow your meal plan

3. Plan ahead for challenges.

Prepare your toolkit 

We recommend adding several tools to your toolkit. Think of it this way: if you’re going to build a house, you’ll need more tools than just a hammer.

1. Rectangle Breathing

2. Mindful Body Scan

3. 54321 Grounding

Establish A Support System

Hard truth, not everyone who loves us can provide us with the support that we need. When it comes to a support system, our recommendation is quality over quantity.

1. 1. 1. Who supports your mental health?

      2. Who respects your boundaries?

      3. Create a code word

Zoom Out

We often get sucked into the nitty gritty details - so emotionally activated that we don’t realize how ‘in the weeds’ we are. Zooming out means remembering the big picture - there’s more than what we can see right now.

1. Practice Observing: Think of the situation like a movie that you're watching, rather than something that you're involved in. This practice helps us to take a step back, creating emotional distance.

Celebrate!

Don't lose sight of what this holiday is about - savor the moment, create new traditions, reflect on what you're grateful for.

Remember the reason for the season, while preparing yourself for it. We often teach our clients that it's okay to 'prepare for the worst' while not expecting that the worst case scenario will happen. We want to be prepared for the other shoe to drop, without living our lives constantly anticipating it. 

DISCLAIMER: This article is not intended to treat, or diagnose and medical conditions, nor is it a replacement for mental health or medical treatment. If you or someone you know is in need of clinical support, our team is able to provide therapy services to those in NJ and FL. Contact us to learn more. If you or someone you know is in need of immediate support please contact emergency services. U.S. Mental health crisis line: dial 988 ; medical emergency dial 911