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Stress-Free Thanksgiving
Published 3 days ago • 6 min read
Dr. Francesca is an affiliate for some companies. Some links contained within this email may be affiliate links, from which she receives a small commission at no extra cost to you, the customer. For more information, visit our Affiliate Disclosure.
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.
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
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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Dr. Francesca works only with patients physically located in California.
Dr. Francesca is an affiliate for some companies. Some links contained within this email may be affiliate links, from which she receives a small commission at no extra cost to you, the customer. For more information, visit our Affiliate Disclosure.
Naturopathic Doctor | Healthy Hormones + Glowing Skin
Join our growing community where I send out bi-monthly informative newsletters aimed to empower you in your health. I send out newsletters to help men and women to improve their hormones, gut, and skin in an impactful and sustainable way.
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