Thanksgiving is a time to gather, share gratitude, and enjoy time with loved ones. But for many, it can also bring challenges—especially in the wake of an election or when navigating family dynamics that can feel overwhelming. For those prone to anxiety, (or any of us rights?!? regardless of your political party) these gatherings can sometimes trigger stress or discomfort.
Here are some strategies to help you manage disagreements and cope with anxiety during the holiday:
Handling Family Disagreements:
Set the Tone Early: If you’re concerned about political discussions or other potentially tense topics, it’s okay to set boundaries beforehand. You might say, “Let’s focus on enjoying the day together and leave the debates for another time.”
Redirect with Gratitude: If a conversation turns heated, gently guide it back to neutral ground with a touch of a gratitude-centered comment. For example, “Uncle Steve, I really appreciate how passionate you are on that topic. However, right now, this may not be the best place and time to talk about it. Would you mind if we revisited that topic a bit later?"
Agree to Disagree: Sometimes the best response is to acknowledge differences and move on. A simple, “I see where you’re coming from and I can appreciate your perspective, but I think we’ll have to agree to disagree,” can help de-escalate tension.
Find Common Ground: Even in moments of disagreement, try to focus on what unites you—whether it’s shared memories, a love of the holiday, or mutual concern for the well-being of the family.
Coping with Anxiety During Family Gatherings:
Prepare Ahead of Time: If large gatherings make you anxious, plan a self-care routine before the event. This could include a few minutes of mindfulness, a calming walk, or listening to your favorite music.
Bring a Supportive Friend or Activity:If possible, invite someone who helps you feel grounded, or bring an activity (like a book or puzzle) to keep yourself occupied during moments of overwhelm.
Practice Breathing Techniques: Deep, steady breathing can help you stay calm. Try the “4-7-8” method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Take Breaks When Needed: It’s okay to step outside or find a quiet space if things feel too intense. A quick break can help you reset and return feeling calmer.
Focus on Small Wins: Don’t pressure yourself to have the perfect day. If you enjoy a few moments of laughter, connect with one family member, or simply make it through, those are victories worth celebrating.
Take Care of Yourself
Give Yourself Permission to Say No: If attending the gathering feels too overwhelming, it’s okay to decline or leave early. Family dynamics can be tricky, and sometimes prioritizing your mental health is the best choice.
Plan Your Exit Strategy: Drive separately or have a “reason” to leave after a certain time so you can gracefully bow out if the tension gets too much.
Final Thoughts
Thanksgiving doesn’t have to be perfect to be meaningful. By approaching the day with patience and a few strategies in mind, you can navigate family dynamics, disagreements, and anxiety in a way that prioritizes your well-being. Remember, it’s okay to take care of yourself—even during a holiday.
From all of us at JPB Counseling, we wish you a peaceful and enjoyable Thanksgiving filled with moments of connection, gratitude, and joy. Plus… You are awesome, and we are thankful for you.
Comments