Thanksgiving is a time for family, friends, food, and gratitude. But it can also bring about stress and challenges for many of us. This Thanksgiving survival guide is designed to help you navigate the holiday with ease, integrating tips for maintaining both your mental and oral health.

By following these strategies, you can ensure that you enjoy the festivities while taking care of your well-being. Let's dive into how you can make this Thanksgiving a joyful and healthy experience.

The Effects of Stress and Anxiety

The holiday season, while joyous, often brings inevitable stress and anxiety. In fact, according to the American Psychological Association, 41% of people report increased stress levels during the holidays. This heightened stress can manifest physically in various ways; headaches, muscle tension, fidgeting, shortness of breath, and even digestive issues. Some of these physical symptoms can impact your oral health ,such as:

• Teeth/Jaw clenching
• Grinding your teeth at night
• Picking at your lips
• Biting the insides of your cheek, just to name a few.

Managing Your Well-being

Understanding these symptoms is crucial in managing your well-being during this busy time. It allows you to be conscious of where stress is being stored in your body and to make the necessary adjustments to alleviate that stress. A few ways you can take back control include:

• Preparedness: Being well-prepared can significantly reduce holiday stress and anxiety. By planning ahead and communicating with those you will be spending the holiday with you can keep the holiday chaos at bay. Also be sure to create a to-do list and set realistic expectations. This proactive approach allows you to enjoy the festivities more and focus on what truly matters—spending quality time with loved ones.
• Time Management: Knowing how to manage your time during the holiday season plays a large part in helping you feel and stay in control. By planning, organizing your tasks, setting priorities, and avoiding overcommitment, you can maintain a balanced and enjoyable schedule. That could mean setting up an uninterrupted time to watch the Thanksgiving Day parade or preparing your dish the night before. Remember this holiday is just as much about giving back to yourself as it is about spending time with loved ones.
• Mindfulness: Practicing mindfulness can be a powerful tool in managing stress and anxiety. Practices such as deep breathing, grounding techniques, and checking in with your body allow you to be more present and aware of how you are feeling so you can respond better to those sensations. With this awareness and knowing how they can present in the body you can be more proactive in reducing feelings of overwhelm. Take the time to do a check in with your body right now. Are you storing tension anywhere? Relax your jaw. Relax your shoulders. And name five things you can hear. This technique is called the 5 Senses Grounding or 5-4-3-2-1 Technique. It engages all your senses to help pull you back to your body in the present moment when you begin to feel as if you are floating away. It is an easy and inconspicuous technique for when you start to feel overwhelmed.

Setting Boundaries

Often why we feel overwhelmed by the prospect of the holiday season or run ragged by the time it is over, is because we often don’t set boundaries with ourselves and others. As fanciful as the holidays may seem, they are also meant to be a time of rest and recuperation for you.

• Manage Expectations: We said it once before when preparing yourself for the holiday, but it’s worth mentioning again. Be clear with yourself and others on how you intend to spend the holiday and who with. Be unwavering in that stance no matter how scary it may be. The person you must look out for first and foremost, is you.
• Family Conflicts: Even with all the love and care we have for our loved ones we all have conflicts. It’s nothing to be embarrassed about. Setting boundaries can be essential especially where family is concerned. By clearly communicating your limits and expectations, you can prevent misunderstandings and reduce tension. This might involve setting time limits on visits, avoiding certain topics of conversation, or making time for self-care. Establishing these boundaries helps create a more harmonious and enjoyable holiday experience for everyone involved. If you have a point person in your family with whom you trust and feel comfortable, you can also communicate with them beforehand on how to finesse your way out of some family situations. A significant other, sibling, or your favorite cousin? Whoever they may be set up a secret plan of action…shhh. Or, if you know or suspect that family conflicts this year may result in increased stress and anxiety consider having Thanksgiving at home or organizing a Friendsgiving. Who you choose to spend your holiday with does not take away from love and gratitude you hold for the other people in your life. It just means you hold your health and happiness to just as high a regard.
• Social Media: As much as we love sharing our holiday feasts and moments and seeing others, let’s remember to be present. Not only does reducing social media use ease stress and anxiety it also allows you to focus more on real life interactions. There’s already a lot going on. So, preventing information overload and reducing the pressure of constant comparison to others is key.

Holiday Blues

With the days getting shorter and sun setting earlier, the holiday blues have already come knocking at your door. It’s important to remember to show up for yourself, seek support where necessary, and always remember to take charge of your mental health. Mental wellness plays a crucial role in your overall physical health. It might start off as lack of sleep or sleeping too much. You may not have the energy to do things in your daily routine, like brushing your teeth, and finding a lack of joy in things you typically love to do. Stress, anxiety, and depression can lead to various physical issues. Maintaining good mental health can help improve sleep, boost your immune system, and enhance your ability to manage stress, leading to a healthier body overall.

Keeping Your Oral Health in Mind This Holiday Season

During the holiday season, it's easy to get swept up in the hustle and bustle and neglect your oral health. To keep your smile bright, it’s important to remember the basics; brush twice a day, floss daily, and limit sugary treats. But it is the holidays and naturally you’ll want to indulge in all the delicious foods. Remember to stay hydrated. Drinking plenty of water can help wash away food particles and bacteria, ensuring your teeth and gums stay healthy throughout the festivities. Water also fights against dry mouth, which can be detrimental to your oral health due to the decrease in saliva production. This can lead to bad breath, cavities and even gum disease. In the event, you have a dental emergency it’s best to be prepared. Stay ready with a dental travel kit and know where to go if you have a dental emergency.

Now you are more than prepared to face the holidays with ease! And don’t forget, be grateful to yourself for the continuous work and care you put in to keeping your body healthy inside and out.