How to Stay Grounded on a Holiday That Brings Up Big Feelings

Holidays can be complicated. For some, today feels warm and connected.For others, it brings pressure, old patterns, or emotional overload. Most people feel a mix of everything.

If Thanksgiving stirs anything in you, you’re not doing it wrong. You’re human — and you are enough.

Here are a few simple ways to stay grounded today:

1. Notice what’s happening inside you

IFS reminds us that feelings come from parts trying to help.

If you feel anxious, small, tense, or tired, a part is trying to protect you. You don’t have to fix it — just notice it.

Try:“I see you. You don’t have to do this alone.”

2. Take micro-pauses

Grounding doesn’t mean disappearing for hours.

You can step outside, breathe fresh air, sip water slowly, or take a quiet bathroom moment.

Small pauses count.

3. Release expectations

You don’t have to:

• be cheerful

• carry conversations

• make everyone comfortable

• keep the peace

• manage anyone’s reactions

You’re allowed to show up exactly as you are.

4. Ask yourself what you need today

Maybe you need calm, distance, gentleness, or a few boundaries. Maybe a younger part needs reassurance.

Self-energy is calm, steady, and compassionate — even in small doses.

5. End the day without judgment

Whatever today looked like for you, it was enough.

Whether you felt grounded or overwhelmed, connected or distant —your system was doing its best with what it knows.

That deserves softness, not criticism.

Wherever you are today, emotionally or energetically, you are doing your best. And that is more than enough.

Happy Thanksgiving,

Positive Osmosis