Surviving Thanksgiving: Protecting Your Peace During the Holiday Hustle

For many people, Thanksgiving is a time of warmth, gratitude, and connection. For others, it can feel like running an emotional obstacle course—complete with family dynamics, grief, social pressure, overloaded schedules, and a table full of “So what are you doing with your life?” questions.

If you’re someone who enters the holiday season with a mix of anticipation and anxiety, you’re not alone. Surviving Thanksgiving isn’t about pretending everything is perfect—it’s about taking care of yourself in the midst of it all.

Here are some affirmations that you may want to consider for yourself this Thanksgiving:

1. I give myself permission to have an imperfect holiday

The images of Thanksgiving we see online—harmonious families, gorgeous tablescapes, and stress-free gatherings—often don’t reflect real life.
Your holiday doesn’t need to look like a magazine spread to be meaningful.

Give yourself permission to:

• Order food instead of cooking
  
  

• Set boundaries around who you spend time with and how much time you choose to spend with them
  
  

• Rest
  
  

• Let go of traditions that no longer serve you
  
  

Perfection is not the goal—presence is.

2. I have and use my “exit strategies” as needed

If family gatherings are stressful, go in with a grounding plan. For example:

• Take a breather outside for fresh air
  
  

• Step into a quiet room and do slow, deep breathing
  
  

• Text a supportive friend
  
  

• Give yourself permission to leave early
  
  

Preparing for emotional overwhelm doesn’t mean you’re weak—it means you’re wise. It also gives your nervous system an opportunity to remain calm no matter what other people may do.

3. I have the right to set boundaries before they are crossed.

Certain relatives might bring up weight, relationships, parenting, politics, your job, or anything else that may feel unsafe for you to discuss.
You have every right to set boundaries, such as:

“I’d prefer not to discuss that today.”
“Let’s keep the conversation positive.”
“I’m focusing on gratitude today—can we change the subject?”

Your peace is more important than anyone’s curiosity.

4. I can enjoy food without the guilt.

Holiday meals can be particularly activating for people struggling with body image or disordered eating.

Try:

• Eating regular meals earlier in the day (restricting can make anxiety worse)
  
  

• Reminding yourself that food is not “good” or “bad”
  
  

• Practicing self-compassion over guilt or pressure
  
  

• Stepping away from diet-focused table talk

• Be present when you are eating-chew slowly and truly savor the experience

• Avoid eating as a response to emotions
  
  

Your worth is not measured on a plate.

5. I honor the memory of those who are no longer here.

For many, Thanksgiving also highlights absence—loved ones who have passed, relationships that have changed, traditions that can’t be recreated.
You are allowed to feel joy and grief at the same time.

You might try:

• Lighting a candle
  
  

• Sharing a favorite memory

• Acknowledging what that relationship or tradition meant to you and appreciating that moment
  
  

• Creating a quiet ritual of remembrance
  
  

• Allowing yourself a few intentional moments of mourning
  
  

Grief is a form of love that lives on.

6. I engage in joy and rest intentionally.

Thanksgiving doesn’t end at the dinner table. Nourish yourself with things that replenish you:

• A long walk
  
  

• A nap
  
  

• Music that lifts your mood
  
  

• A movie you genuinely enjoy
  
  

• Time with chosen family or supportive friends
  
  

You deserve moments that restore your spirit.

7. I practice gratitude authentically.

Gratitude isn’t about ignoring hardship—it’s about acknowledging what helps you keep going despite it.
Try asking yourself:

• What gave me a moment of comfort today?
  
  

• Who showed me kindness recently?
  
  

• What small win am I proud of?
  
  

Real gratitude is gentle, grounding, and honest.

Final Affirmation: I choose myself this Thanksgiving

While there is always something to be thankful for, that doesn’t mean that we can’t also acknowledge the difficulties that may arise during the holiday season. Whether you choose to celebrate big, small, or not at all, there is no wrong way for you to be this day, as long as you are honoring yourself. 

Protect your peace, honor your needs, choose what supports your emotional well-being, and remember that you are someone to be grateful for.