10 Quick Self-Care Strategies to Manage Holiday Stress

The days leading up to Thanksgiving can feel like an emotional roller coaster—menus to plan, guests to coordinate, houses to clean, and a dozen tiny fires to put out before the turkey even hits the oven. It’s a holiday filled with meaning, but the prep can leave you drained long before you sit down to carve the bird.

This guide gives you 10 fast, evidence-backed routines—all 15 minutes or less—to help you stay grounded, energized, and sane before the big day, and to help you recover afterward. Just pick a few that fit your schedule, and give yourself the same care you give everyone else.

1. Practice Cyclic Sighing: The 5-Minute Anxiety Reset

Try this simple breathing reset anytime tension starts creeping in—before a grocery run, while waiting for guests to arrive, or when your to-do list suddenly feels too long.

How to do it:
Breathe in deeply through your nose. Take one more quick “sip” of air to fully expand your lungs. Then exhale slowly through your mouth until your lungs feel empty. Repeat for five minutes.

Studies show this technique calms your nervous system and boosts positive emotions faster than traditional meditation—making it perfect for those “I need help right now” moments. Think of it as your pocket-sized panic breaker during Thanksgiving week.

2. Take a 20-Minute Power Nap to Recharge

The day before Thanksgiving is basically an endurance event, so treat your energy like a battery you’re responsible for maintaining.

A 20-minute early afternoon nap can sharpen your focus, improve your mood, and keep you from hitting that mid-prep wall. Find a dark, quiet corner, set a timer, and let yourself unplug. After the big day, a slightly longer 20–30 minute nap can help your body reset from the adrenaline of hosting, cooking, and socializing.

Short, strategic naps = big returns.

3. Use the 54321 Grounding Technique When You’re Overwhelmed

If tension hits—maybe family dynamics get spicy, the store is packed, or you start feeling overstimulated—this grounding technique pulls you out of your head and back into the present moment.

Look for:
• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This works because it interrupts racing thoughts and brings your attention to something real and immediate. Try it in a long checkout line or right before guests arrive.

4. Set Clear Boundaries Before the Week Begins

Thanksgiving tends to grow bigger every year—more invites, more obligations, more expectations. The secret to staying calm? Set limits early.

Decide what matters most to you and what drains you. Maybe you’re skipping a second gathering this year. Maybe you’re only baking two pies, not five. Maybe you’re keeping Friday wide open for rest.

Use “I” statements when sharing your boundaries:
“I get overwhelmed when I commit to too many events, so I’m keeping this weekend simple.”

Planning ahead protects your time, energy, and sanity—and lets you enjoy the meaningful moments instead of powering through them on fumes.

5. Try 10 Minutes of Progressive Muscle Relaxation

When your body feels “keyed up,” especially the night before or after Thanksgiving, this routine helps release tension you didn’t even know you were holding.

Starting at your feet, tense each muscle group for about 5 seconds as you inhale, then relax for 10–20 seconds as you exhale. Move your way up through your calves, thighs, stomach, chest, hands, arms, shoulders, and face.

It’s especially helpful when you’re lying in bed replaying every detail of the day—or when your brain won’t shut off before a big hosting morning.

6. Step Outside for a 10-Minute Nature Reset

Sneak outside for a quick walk in the crisp fall air—down your driveway, around the block, or through a tree-lined area near your home. No fancy trail required.

Research shows even short nature walks help quiet the parts of the brain that fuel worry. The fresh air, cooler temperatures, and natural sounds do wonders for your mood and focus.

Take one walk the morning of Thanksgiving to clear your head, and one the day after to reset your system.

7. Hydrate Strategically Throughout the Day

This one seems simple, but it’s a Thanksgiving stress-buster: drink more water.

Dehydration increases stress hormones, fogs your thinking, and makes your body work harder when you’re already running on high alert. Keep a water bottle visible and sip regularly—especially while cooking, moving around, or eating salty foods.

After Thanksgiving, hydration helps your body recover and restores your energy far faster than caffeine alone.

8. Spend 5 Minutes on Gratitude Journaling

Thanksgiving is literally built around gratitude—so lean into it in a practical, daily way.

Each morning and evening, write:
 • Three things you’re grateful for
 • One positive affirmation about yourself
 • One highlight or lesson from the day

This small ritual rewires your brain to notice what’s going right, even during the busiest week of the year. It’s a grounding way to start Thanksgiving morning and a peaceful way to end the day.

9. Delegate Tasks—Without Feeling Guilty

You do not have to be the entire Thanksgiving operations team.

Let others handle what they can—grocery pickup, setting the table, prepping side dishes, washing dishes, or wrapping leftovers. Delegation strengthens connection, reduces resentment, and lowers stress.

A simple line works wonders:
“I’m feeling stretched thin with prep—could you take care of the rolls and salad?”

People often want to help—they just need direction.

10. Celebrate Mini-Wins with Micro-Rewards

Thanksgiving prep is full of tiny victories: a pie that doesn’t crack, a table that looks amazing, a dish that turns out just right.

Pause for 15–60 seconds to acknowledge each win—a fist pump, a quiet “yes!”, or a little happy dance. These micro-celebrations flood your brain with feel-good chemicals that boost motivation and help you stay energized.

After major tasks, treat yourself to a simple reward: a cup of coffee on the deck, a few pages of your favorite book, or a moment of silence in the pantry (we’ve all been there).

Your Post-Thanksgiving Recovery Plan

The first day after Thanksgiving is crucial. Don’t launch back into high gear.

Right after the event:
 • Do 5–10 minutes of gentle movement to prevent stiffness
 • Drink water and grab a light, balanced snack
 • Aim for 7–10 hours of sleep

The next day:
 Give yourself permission to actually rest. Let your phone go on “Do Not Disturb.” Watch a favorite show. Read. Take a slow walk. Do nothing. Your body just carried you through a marathon of hosting, emotions, and expectations—it deserves downtime.

Final Word

Thanksgiving is meant to be meaningful—not exhausting. With just a few of these quick, evidence-based habits, you can show up more present, more energized, and more grounded for the people and moments that matter most.

Start with the two or three routines that speak to you, then build from there. A calmer, healthier, happier Thanksgiving starts with taking care of you.