How to Keep Calm & Take Care of Yourself During Thanksgiving (Especially If You're a Caregiver)
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Thanksgiving is a time for gratitude and connection, but it can also be one of the most stressful days of the year—especially if you're a caregiver for someone with dementia. Between preparing meals, managing guests, and ensuring your loved one feels supported, it's easy to put your own well-being on the back burner. However, taking care of yourself is essential to navigating the holiday with calm and grace.
Here’s how to prioritize your self-care this Thanksgiving while still creating a meaningful day for your family and loved ones.
1. Set Boundaries and Communicate Your Needs
It’s tempting to say "yes" to every request, but overextending yourself can lead to burnout.
▸ Be clear with your family. Let them know what you can and cannot handle this year. For instance, if cooking a full meal feels overwhelming, ask for help or suggest a potluck.
▸ Limit your commitments. You don’t need to attend every gathering or host a houseful of people. A smaller, more intimate celebration can be just as meaningful.
2. Make Time for Mini Breaks
Even on a busy day, carving out time to recharge can work wonders.
▸ Step outside. A 10-minute walk in fresh air can clear your mind and reduce stress.
▸ Practice mindful breathing. Take a few moments to inhale deeply for a count of four, hold for four, and exhale for six. This simple exercise can help calm your nervous system. You can also search for a video on Youtube to do a quick breathing exercise, or use an app like the Calm app.
▸ Create a “quiet corner.” Designate a space where you can sit and decompress for a few minutes whenever you need it.
3. Say "No" to Perfectionism
Thanksgiving doesn’t have to be flawless to be special. Give yourself permission to let go of unrealistic expectations.
▸ Simplify your menu. Focus on a few family favorites instead of a lavish spread.
▸ Use shortcuts. Pre-made sides or desserts are perfectly fine if they save you time and stress.
▸ Delegate tasks. Guests can help with everything from bringing a dish to setting the table or cleaning up.
4. Be Realistic About Your Loved One’s Needs
If you’re caring for someone with dementia, Thanksgiving may look a little different. That’s okay.
▸ Keep activities simple. Stick to familiar traditions or create new ones that your loved one can comfortably enjoy.
▸ Plan for quiet time. Overstimulation can be stressful for someone with dementia. Build in time for breaks or quiet activities like listening to calming music or looking through photo albums.
▸ Ask for support. Let guests know how they can help make the day easier for your loved one—and for you.
5. Focus on Nourishing Your Body and Mind
When you’re busy, self-care often takes a backseat, but maintaining your energy is essential.
▸ Stay hydrated. Keep a glass of water nearby and sip throughout the day.
▸ Eat regularly. Don’t skip meals while preparing the feast—snack on something light and nutritious to keep your energy steady.
▸ Stretch or move. A quick stretch session or a few minutes of yoga can ease tension and improve your mood.
6. Practice Gratitude for Yourself
It’s easy to focus on gratitude for others during Thanksgiving, but don’t forget to acknowledge yourself.
▸ Celebrate small wins. Whether it’s preparing a dish on time or simply showing up for your loved ones, every effort counts.
▸ Write yourself a gratitude note. List three things you appreciate about yourself today.
▸ Give yourself grace. It’s okay if everything doesn’t go as planned. Your presence and effort are more than enough.
7. Ask for Help When You Need It
You don’t have to carry the holiday on your shoulders alone.
▸ Accept offers of help. If someone asks how they can support you, let them know—whether it’s running an errand, bringing a dish, or helping entertain guests.
▸ Hire assistance if possible. Consider hiring help for cleaning, cooking, or caregiving to ease the workload.
▸ Connect with other caregivers. Talking to someone who understands your experience can be incredibly validating.
A Thanksgiving for You, Too
Taking care of yourself isn’t selfish; it’s necessary. When you prioritize your own well-being, you’re better equipped to care for others and create a positive, memorable Thanksgiving for everyone.
At Dementia Aide, we understand the unique challenges caregivers face, especially during the holidays. Visit our website for resources and products that can help lighten your load and enhance your loved one’s comfort.
This Thanksgiving, take a moment to honor yourself for all that you do. You deserve it.