top of page
Writer's pictureDr. Francesca Medina, ND

Tips for a Stress-free Thanksgiving

Updated: Nov 21

A Naturopathic Doctor's Tips on How to Stay Calm Amid the Holiday Chaos


The holidays are here! And while Thanksgiving brings all the cozy vibes—think delicious food, quality time with loved ones, and gratitude—it also tends to deliver a side of chaos. Family gatherings, hosting duties, cooking marathons, and juggling everyone’s schedules? Yep, it’s A LOT.


But guess what? You don’t have to let the stress steal your joy. There are simple, effective ways to stay calm, present, and grounded through it all. Whether it’s practicing mindfulness, calming your nervous system with deep breathing, or adding stress-busting adaptogenic herbs to your routine, you can find your zen—even amid the madness.


Let’s dive into some easy-to-implement, naturopathic doctor-approved tips to help you thrive (not just survive!) this Thanksgiving.


In this article I will talk about:


Dr. Francesca is an affiliate for Amazon and other companies. Some links contained within the blog posts may be affiliate links from which she receives a small commission to help support her practice at no extra cost to the customer. For more information, visit her Affiliate Disclosure.

2 pumpkins on a table with fall leaves and pine cones around it. Caption: Tips for a stress free Thanksgiving

Embrace Mindfulness to Find Your Holiday Zen


Raise your hand if you’ve ever been so caught up in hosting and coordinating that you forgot to actually enjoy the holiday. 🙋🏻‍♀️ It happens to the best of us! But mindfulness is your golden ticket to staying present and soaking in the joy of the moment.



Quick Mindfulness Practices to Stay Grounded

Set a morning intention: Before the craziness begins, spend just five minutes sitting quietly. Close your eyes, take a few deep breaths, and set a positive intention for the day. Something like, “I will stay calm and grateful today,” can work wonders for your holiday mindset.


Pause for mindful check-ins: Feeling overwhelmed? Take a 30-second break to breathe deeply and check in with yourself. How are you feeling? Acknowledge any stress without judgment, and let it go with each exhale. It’s a small practice that can make a big difference grounding you for the rest of the day.


Savor every bite: During your Thanksgiving feast, slow down and truly savor each bite of that turkey or your mom's special cornbread stuffing. Not only does this improve digestion, but it also helps you fully appreciate the deliciousness and the company around you.


Breathe Your Way to Calm: The 4-7-8 Method



Stress has a sneaky way of turning your breathing shallow, keeping your nervous system in overdrive. The fix? Deep, intentional breaths that bring your body back into “rest and digest” mode.


Here’s an easy technique I, and many of my patients, swear by:


The 4-7-8 Breathing Technique

  1. Inhale through your nose for 4 seconds.

  2. Hold your breath for 7 seconds.

  3. Exhale slowly and fully through your mouth for 8 seconds.

  4. Repeat 4 times.


This pattern slows your heart rate, melts away anxiety, and helps you feel grounded—instantly. Try it when you’re stuck in traffic, prepping the turkey, or diffusing family drama. It works like magic.


Stress-Busting Superstars: Adaptogenic Herbs


Adaptogenic herbs are nature’s secret weapon for managing stress. These powerhouse plants help your body adapt to whatever life (or your family) throws at you. They’ve been used for centuries in traditional medicine to support the adrenal glands and regulate stress responses.


My Favorite Adaptogens for Holiday Calm:

Ashwagandha: Feeling overwhelmed? Ashwagandha is your BFF. This herb helps lower cortisol (your stress hormone) and promotes a sense of calm. Add it to your morning smoothie or take it as a supplement for a more balanced day.


Rhodiola: Holiday prep got you feeling wiped out? Rhodiola is an energizing adaptogen that boosts stamina and mood without the caffeine crash. Opt for an alcohol-free liquid tincture for easy dosing.


Holy Basil (Tulsi): This adaptogen is like a warm hug for your nervous system. Brew a cup of tulsi tea while cooking or sip it in the evening to unwind. You can even add a few drops of tulsi tincture to your tea or smoothies for extra zen.


Reishi Mushroom: Struggling to fall asleep after a busy day? Reishi is your go-to for calming the mind and promoting deep, restful sleep. Stir some reishi powder into your bedtime tea to wind down naturally.


Give Yourself Permission to Pause


Let’s be real—the holidays come with a lot of expectations.


But here’s your reminder: you are allowed to take breaks.


It’s okay to:

  • Say no to things that feel overwhelming.

  • Delegate tasks (yes, even the cranberry sauce).

  • Sneak away for a quick breather when you need it.


By setting boundaries and prioritizing your peace, you can actually enjoy the holiday and focus on what matters most—connection, gratitude, and the little moments of joy that make the season special.


Why Staying Grounded Matters


When you’re calm and centered, you can approach the holidays with more clarity and joy. Incorporating mindfulness, deep breathing, and adaptogenic herbs into your routine can help you navigate the chaos with grace, so you can fully enjoy the things that matter most:

  • Laughing with loved ones.

  • Sharing a delicious meal.

  • Reflecting on the blessings in your life.


Let’s Stay Grounded Together!


If the holiday season feels like too much and you need a little extra support, I’ve got you covered.


My clinic is here to help you:

  • Manage stress.

  • Optimize digestion (hello, holiday feasts!).

  • Stay healthy and balanced all season long.



Wishing you a peaceful, joyful, and stress-free Thanksgiving!


 

Related Articles:


 

What are your next steps?


Woman in orange shirt with long hair over her left shoulder

Let's work together!

As a dedicated Naturopathic Doctor, I invite you to schedule a personalized 1-on-1 appointment with me. Click here  for more information on how to book your appointment.


My goal is to empower you to make your lifestyle your medicine, so I encourage you to take the first step by scheduling an appointment with me. However, if you are not in the space to make an appointment with me, I encourage you to explore my health articles and e-books. Also, be sure to sign up for my newsletter to get my naturopathic tips straight to your inbox.

*Dr. Francesca works only with patients physically located in California.*


*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor before implementing any of the treatments, diets, supplements, etc. mentioned in this blog.*


Dr. Francesca is an affiliate for Amazon and other companies. Some links contained within the blog posts may be affiliate links from which she receives a small commission to help support her practice at no extra cost to the customer. For more information, visit her Affiliate Disclosure.

bottom of page