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Simple Practices to Stay Grounded Amid the Chaos

Hello Reader,

The holidays are just around the corner, and while Thanksgiving is often filled with joy and gratitude, it can also bring a bit of chaos—family gatherings, hosting, cooking, and coordinating everyone’s schedules can quickly become overwhelming. But don’t worry, there are ways to manage the madness and still feel grounded and calm amid the hustle.

This Thanksgiving, I want to share some simple naturopathic practices that can help you stay centered and stress-free, no matter how busy things get. From mindfulness to adaptogenic herbs, these tips can make your holiday feel a little more peaceful.

Mindfulness: Be Present to Find Peace

It’s easy to get caught up in all the tasks and forget to actually enjoy the moment. Mindfulness is one of the best tools to help you stay connected and calm, even when things feel chaotic. Try these quick techniques:

• Start your day with intention: Take just five minutes in the morning to sit quietly, breathe, and set an intention for the day. Something as simple as, “I will stay calm and grateful today,” can shift your mindset.
• Mindful moments throughout the day: When you're feeling overwhelmed, take a break to do a quick check-in. Pause, take a deep breath, and notice how you're feeling. Acknowledge any stress without judgment and release it with each exhale. Even a 30-second mindful pause can help reset your energy.
• Mindful eating: Slow down during the meal, truly savoring each bite. This not only helps with digestion but also allows you to appreciate the food and the company around you.

Deep Breathing: Your Body’s Built-In Reset Button

When we’re stressed, our breathing becomes shallow, which keeps our nervous system in “fight or flight” mode. Deep, diaphragmatic breathing, on the other hand, signals your body to relax and switch into “rest and digest” mode.

Here’s a simple breathing technique to try anytime you need a moment of calm:

• 4-7-8 Breathing Technique:
  • Breathe in quietly through your nose for 4 seconds.
  • Hold your breath for 7 seconds.
  • Exhale completely through your mouth for 8 seconds.
  • Repeat 4 times.

This pattern slows your heart rate, reduces anxiety, and can instantly help you feel more grounded. Practice it whenever you feel stress creeping in—whether you're prepping a meal, dealing with family dynamics, or just taking a break from the action.

Adaptogenic Herbs: Nature’s Stress Busters

Adaptogens are powerful herbs that help your body adapt to stress and bring it back into balance. They’ve been used for centuries in traditional medicine to support the adrenal glands and regulate the stress response.

Here are a few of my favorite adaptogens to keep calm through Thanksgiving (and the whole holiday season):

• ​Ashwagandha: Known for its calming properties, ashwagandha helps reduce cortisol levels and keeps you feeling centered. It’s great for those dealing with chronic stress or anxiety. Consider adding it to your morning smoothie or taking it as a supplement.
• ​Rhodiola: This energizing adaptogen is perfect if you’re feeling fatigued from all the holiday preparations. It helps boost energy levels without the jitteriness you’d get from caffeine and keeps your mood balanced. Try this alcohol free liquid tincture for easy supplementation.​
• ​Holy Basil (Tulsi): Holy Basil is great for soothing frazzled nerves and promoting a sense of calm. You can sip it as a tea while you prep or unwind after a long day with a warm cup. This liquid tincture is perfect to add drops to your tea or smoothies.​
• ​Reishi Mushroom: Reishi is an excellent adaptogen for calming the mind and supporting restful sleep—something we often overlook when we’re stressed out. Consider adding reishi powder to your evening tea to help wind down.​

This holiday season, remember that you are allowed to take breaks, prioritize your peace, and say “no” when things become too much.

Incorporating these simple stress management practices can help you stay present and grounded, so you can truly enjoy what matters most—time with loved ones, sharing meals, and being grateful for the blessings in your life.

Thank you for being such an amazing and supportive community. I am incredibly grateful for your kindness and support throughout the years.

Wishing you a peaceful and joyful Thanksgiving!

Thankful for you!
Dr. Francesca

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P.S. If you’re looking for more support this season, my clinic is offering one-on-one consultations to help you navigate stress, improve digestion, and stay healthy through the holidays. Click here to book your appointment!

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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.

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