Staying Well This Thanksgiving Season: Practical, Evidence-Based Tips for Mental and Physical Health
As we move into Thanksgiving and the start of the holiday season, many people experience a mix of emotions—gratitude, anticipation, stress, busyness, reflection, and sometimes even fatigue or loneliness. At The Stratford Clinic, this time of year often brings conversations about how to stay healthy, grounded, and connected while navigating changing routines and expectations.
Below are several research-supported ideas for staying mentally and physically well during this season, along with small, practical steps you can begin using today.
1. Strengthen Social Connection in a Way That Feels Manageable
Healthy connection is one of the strongest protective factors for mental health. Even brief moments of meaningful contact can improve mood and reduce stress.
What the research shows:
Social connection is associated with greater emotional resilience, reduced anxiety, and improved overall well-being.
Small ways to apply this:
• Send a text to someone you appreciate
• Share a simple meal or coffee with a friend or family member
• Allow yourself to receive support—not only give it
Connection does not have to be large or elaborate to be beneficial.
2. Support Your Body to Support Your Mind
The holidays often disrupt routines, which can shift mood, energy, and sleep. Building small, consistent habits can have a meaningful cumulative effect.
What the research shows:
Physical activity strengthens cognitive function, improves mood, and reduces symptoms of depression and anxiety.
Small ways to apply this:
• Take a 10–15 minute walk after a meal
• Consistently hydrate throughout the day
• Maintain a steady wake-up time to support circadian rhythm
• Gently limit alcohol, which affects sleep architecture and mood
Even modest changes provide measurable benefits.
3. Practice Gratitude—Without Forcing It
Gratitude does not mean ignoring difficult emotions. Instead, it means noticing small moments that bring meaning, steadiness, or comfort.
What the research shows:
Gratitude practices are associated with improved sleep, increased optimism, stronger relationships, and overall well-being.
Small ways to apply this:
• Write down one thing that went well today
• Pause to appreciate a pleasant moment (a warm cup of coffee, sunlight, laughter, etc.)
• Express appreciation to someone in your life
Gratitude is most effective when it feels genuine and attainable—not pressured.
4. Protect What Matters Most to You
The holiday season can create pressure to fulfill expectations. It is okay—healthy, even—to focus on what is meaningful rather than what is perfect.
What the research shows:
Research suggests that experiences, connection, and aligned values—not performance or perfection—are most strongly linked with long-term well-being.
Small ways to apply this:
• Identify one or two priorities for the holiday
• Simplify where possible (meals, schedules, commitments)
• Allow room for rest
It is entirely appropriate to say “no” or “not this year” when needed.
A Season for Growth and Care
At The Stratford Clinic, we view this season as a meaningful opportunity for reflection and growth. Whether you find this time joyful, challenging, or a mixture of both, we hope these strategies help you care for yourself in ways that are practical and sustainable.
If the holidays bring up stress, emotional strain, or changes in your mental health, we are here to support you—whether through telehealth or in-person appointments at our new office location in Greenwood Village.
Wishing you a warm, healthy, and hopeful Thanksgiving season.
Scott Schmidt, Founder
The Stratford Clinic
6200 S Syracuse Way, Suite 260
Greenwood Village, CO 80111