Managing Thanksgiving Holiday Stress with Multiple Sclerosis

Thanksgiving is a time of connection, reflection, and gratitude, but if you are one of the nearly one million Americans living with Multiple Sclerosis (MS), balancing the joys of family gatherings and traditions with the reality of MS symptoms and stress can feel overwhelming.

Watch the video: Managing Thanksgiving Holiday Stress with Multiple Sclerosis

The Relationship Between Stress and MS

For many MS patients, stress is more than a mere inconvenience—it’s a trigger for their symptom exacerbations.

Although researchers have not found a definitive relationship between stress and worsening MS, possibly because everyone experiences and manages stress differently, one thing is clear: when you experience stress, your body releases cortisol and other hormones that can aggravate MS over time by disrupting the immune balance.

Thanksgiving often means routine disruptions, with travel, preparation, and interactions with family members taking center stage.

Each of these elements can contribute to stress. Being aware of how your body responds to stress and planning around your needs are crucial steps to enjoying Thanksgiving in a way that feels right for you.

Tips to Help You Manage Thanksgiving Stress

Here are some strategies to help you navigate Thanksgiving in a way that protects your health while allowing you to savor the holiday spirit.

Prioritize Your Energy and Set Realistic Expectations

You know your body better than anyone. It’s okay to set boundaries around what you can comfortably do.

Whether you’re hosting, traveling, or simply participating in Thanksgiving events, be mindful of your energy levels.

Prioritize the activities that matter most to you, and don’t hesitate to decline extra responsibilities that could leave you feeling depleted.

Let family members know ahead of time if there are certain parts of the celebration you may need to skip so they are aware of your needs and supportive of your choices.

Delegate and Share Responsibilities

Thanksgiving doesn’t have to fall on one person’s shoulders. If you’re hosting, invite family members or friends to help prepare dishes, decorate, or handle cleanup.

Sharing tasks can lessen your pressure and allow everyone to be part of the celebration. Remember that your loved ones want to help, so giving them specific ways to support you can lighten your load and bring people together.

Communicate Openly with Loved Ones

Explaining MS to family members can be challenging, but it can also make a difference in how the holiday feels.

Remember, open communication is more likely to foster support and understanding in your family.

Practice Mindfulness and Relaxation Techniques

Holiday stress is inevitable, but mindfulness exercises like deep breathing, meditation, or even a quiet moment of gratitude can help.

You could consider trying a brief breathing exercise before a gathering or whenever you feel stress starting to build to help ground and calm you.

Search for Apps that offer quick, guided exercises that may be helpful.

Maintain Your Routine as Much as Possible

Sticking to your usual routine can be a powerful way to manage stress. If some aspects of your day help you feel grounded—such as a morning walk, meal schedule, or rest breaks—try to keep these in place during Thanksgiving.

Even if adjusted slightly, keeping up with your routine can help stabilize your mood and energy.

Plan for Rest and Downtime

Thanksgiving can be physically demanding, so don’t hesitate to build in rest times. If you’re traveling, set aside time to recharge before and after social events.

If you’re staying with family, consider creating a “quiet space” for yourself—a spot where you can retreat and recharge when needed. This space doesn’t have to be elaborate; even a favorite chair or a quiet room can allow you to catch your breath.

Be Kind to Yourself

The holiday season can be emotional, with joy, frustration, gratitude, and sadness bubbling up.

If you feel your body or mind needs rest or your symptoms flare, please know that putting your needs first is okay.

Remember that MS is a journey, and it’s perfectly fine to take Thanksgiving at your own pace. Practicing self-compassion—especially when your symptoms are more complex to manage—can help you feel more at peace with your experience.

Enjoy the Holiday with Peace and Gratitude

Managing MS during Thanksgiving may require adjustments and intentional self-care, but you deserve to enjoy this time in ways that honor your health and well-being.

Thanksgiving is all about connection, so enjoy time spent with family or a heartfelt conversation over dinner.

Here’s to a Thanksgiving filled with warmth, understanding, and moments of gratitude.