Transform Holiday Stress: Finding Peace Through Gratitude

In this episode of Essentially Soulful, Betty and co-host Dr. DeeAnna Nagel take a thoughtful, grounded look at why the holiday season—especially Thanksgiving—can stir up so much emotional intensity. From old family patterns that get “pressure-tested” during gatherings, to the exhaustion that comes from trying to keep the peace, they unpack why even the most loving families can feel overwhelming this time of year.

DeeAnna introduces the idea of emotional saturation—that point where our capacity is simply maxed out—and offers clear signs to watch for before you hit that wall. Together, Betty and DeeAnna explore how long-standing relational grooves form, why they repeat, and how to gently interrupt them with conscious choice rather than automatic reaction.

The heart of the episode centers on gratitude as a practical, neuroscience-supported tool for emotional steadiness. Not the forced, “everything’s fine” kind, but a grounded practice that builds emotional muscle memory and widens your perspective when family dynamics feel tight. You’ll learn simple approaches such as two-minute morning gratitudes, intention-setting before gatherings, the “pause and appreciate” technique, and DeeAnna’s signature 3-3-3 Practice you can use anytime—yes, even mid-dinner when Uncle Joe starts up again.

This conversation is equal parts validating and empowering: real talk about family stress, paired with accessible tools that can help you stay centered, compassionate, and connected during the holiday season. Whether you’re craving more ease, healthier boundaries, or a fresh way to navigate those well-worn family patterns, this episode offers a gentle pathway toward meaningful and mindful holidays.

Resources

Embracing Thanksgiving as a Path to Self-Discovery ~ Awakened Magazine

https://awakenedmagazine.com/embracing-thanksgiving-as-a-path-to-self-discovery-deeanna-merz-nagel/

The Essential Soul Care® Playbook: Designing an Expansive Life

https://deeannamerznagel.com/essential-soul-care-the-book/

Essential Soul Care® Academy

https://deeannamerznagel.com/essential-soul-care-academy/

Transcript

SPEAKER_01: 0:00

Welcome to Essentially Soulful. Today we're diving into a topic that touches all of us: holiday stress and family dynamics. Joining me is co-host Deanna Nagel. Thank you, Betty.

SPEAKER_00: 0:10

I'm delighted to be here, especially as we approach the holiday season.

SPEAKER_01: 0:14

You know, Deanna, as Thanksgiving approaches, I can't help but notice how many people start feeling that familiar knot in their stomach. What's your perspective on why holidays can be so emotionally challenging?

SPEAKER_00: 0:27

That's such a great observation, Betty. Holidays have this unique way of concentrating all our family dynamics into intense periods of time. It's like taking a year's worth of relationships and compressing them into a few days. What's fascinating is how these gatherings often trigger patterns that might have been developing for decades.

SPEAKER_01: 0:47

That's really interesting, this idea of compressed dynamics. Could you elaborate on what you mean by that?

SPEAKER_00: 0:53

Think of it this way. During regular life, we might interact with family members in small doses, maybe through phone calls or brief visits. But during holidays, suddenly we're thrust into extended periods together, often in close quarters, with high expectations for everything to be perfect. It's like pressure testing a system. Any weak points are going to show up.

SPEAKER_01: 1:16

I hear so many people say things like, This is the last time I'm going home for the holidays. Why do you think that sentiment is so common?

SPEAKER_00: 1:25

Well, Betty, that phrase often comes from a place of feeling overwhelmed and powerless. When we're in the midst of family tension, it can feel like the only solution is to completely withdraw. But what's really happening is we're experiencing what I call emotional saturation, where our capacity to process complex family dynamics has reached its limit.

SPEAKER_01: 1:46

Emotional saturation. That's such a vivid way to describe it. What are some signs that someone might be approaching this state?

SPEAKER_00: 1:54

There are several key signs to watch for. You might notice physical symptoms like tension headaches or disrupted sleep patterns. Emotionally, you might find yourself being unusually reactive to small things, feeling drained after brief family interactions, or experiencing anxiety weeks before the actual gathering. These are all valid responses to emotional overload.

SPEAKER_01: 2:17

That's really helpful for our listeners to recognize these patterns. But what fascinates me is how these family patterns seem to repeat year after year. You've described it before as being like a well-worn path in the woods.

SPEAKER_00: 2:31

Yes, exactly. Just like a path that gets deeper with each passing footstep, family patterns become more entrenched over time. The good news is that recognizing these patterns is actually the first step toward changing them. And here's where I often surprise people. These challenging moments can actually become opportunities for profound personal growth.

SPEAKER_01: 2:52

That's such a perspective shift, seeing challenges as opportunities. Could you give us an example of how that might work in practice?

SPEAKER_00: 3:01

Of course. Let's say every year, your mother makes comments about your career choices that leave you feeling defensive and angry. Instead of falling into the usual pattern of either arguing or withdrawing, you could use this as an opportunity to practice setting boundaries compassionately. Maybe saying something like, Mom, I know you care about my success, but when you critique my choices, it hurts our relationship.

SPEAKER_01: 3:27

That's such a constructive approach, but I imagine it takes a lot of emotional energy to respond that way when you're triggered. How can people prepare themselves for these moments?

SPEAKER_00: 3:38

That's where developing a regular practice of emotional self-care becomes crucial. One of the most powerful tools I've found is maintaining a gratitude practice, particularly during challenging times like the holiday season.

SPEAKER_01: 3:52

Ah, that's interesting. Using gratitude as a tool for managing family stress. I think many people might hear gratitude practice and think it's about forcing positivity or ignoring real problems. How do you address that concern?

SPEAKER_00: 4:07

That's a common misconception, Betty. True gratitude practice isn't about toxic positivity or dismissing legitimate concerns. Instead, it's about developing a more balanced perspective that can help us respond rather than react to challenging situations. It's like building emotional muscle memory that we can draw upon when things get difficult.

SPEAKER_01: 4:28

Could you explain more about how this emotional muscle memory works in practice?

SPEAKER_00: 4:33

Think of it like this: when you regularly practice gratitude, you're creating new neural pathways in your brain. Just like an athlete who practices the same movement repeatedly, you're training your mind to access appreciation and perspective more readily. This becomes invaluable during tense family moments.

SPEAKER_01: 4:53

That's fascinating. Could you walk us through what a practical gratitude practice might look like, especially as we approach the holiday season?

SPEAKER_00: 5:01

Absolutely. One of the most effective approaches is starting a gratitude journal. But here's the key. It doesn't have to be elaborate. Even taking two minutes each morning with your coffee to note three things you're grateful for can make a significant difference.

SPEAKER_01: 5:18

Only two minutes. That seems surprisingly manageable. What kinds of things should people focus on?

SPEAKER_00: 5:24

I actually encourage people to start with the smallest things. Maybe it's the warmth of that morning coffee, a text from a friend, or even just a moment of quiet. When we train ourselves to notice these small blessings, it becomes easier to find brightness even in challenging situations.

SPEAKER_01: 5:41

I notice you mentioned both digital platforms and physical journals earlier. Do you have a preference between the two?

SPEAKER_00: 5:48

The best method is the one you'll actually stick with. Some people love the tactile experience of writing in a journal, while others find digital apps more convenient. What matters most is consistency. I've seen people transform their family dynamics simply by maintaining a regular gratitude practice in the weeks leading up to holiday gatherings.

SPEAKER_01: 6:10

Could you share an example of how this transformation might play out?

SPEAKER_00: 6:14

Here's a recent example. I had a client who dreaded her sister's critical comments during family gatherings. She started a gratitude practice focused specifically on her relationship with her sister. She wrote about childhood memories they shared, times her sister had been supportive, even small things like her sister's sense of humor.

SPEAKER_01: 6:35

And how did that change things?

SPEAKER_00: 6:37

When they next met, instead of being primed for conflict, she was able to see beyond the criticism to the care and connection that still existed. She actually found herself responding with compassion rather than defensiveness. The amazing thing was, this shift in her response actually led to a change in her sister's behavior, too.

SPEAKER_01: 6:57

That's really powerful. It's almost like gratitude practice becomes a lens through which we can view these challenging relationships differently. But what about when people feel stuck in really difficult family dynamics? How can they maintain a gratitude practice then?

SPEAKER_00: 7:14

That's such an important question. When family dynamics are particularly difficult, we need to approach gratitude practice with gentleness and realism. Sometimes we might need to focus our gratitude on the strength we're developing through these challenges or on the support systems we have outside our family.

SPEAKER_01: 7:33

So it's not about forcing gratitude for difficult situations?

SPEAKER_00: 7:37

Absolutely not. In fact, trying to force gratitude for genuinely harmful situations can be counterproductive. Instead, we might practice gratitude for our growing awareness, for our capacity to set boundaries, or for the wisdom we're gaining. Sometimes the gratitude might simply be for the fact that we're learning what kind of relationship patterns we don't want to perpetuate.

SPEAKER_01: 8:01

That feels much more authentic. Could you share some specific strategies for maintaining boundaries while still practicing gratitude during holiday gatherings?

SPEAKER_00: 8:10

One effective strategy is what I call the pause and appreciate technique. When you feel tension rising, take a brief moment to step away, maybe excuse yourself to get a glass of water. During that pause, remind yourself of one thing you can genuinely appreciate about the situation, even if it's just the opportunity to practice patience.

SPEAKER_01: 8:31

I love that practical approach. Are there any other concrete tools you can share with our listeners?

SPEAKER_00: 8:37

Yes, another powerful tool is the morning intention practice. Before a family gathering, spend five minutes writing down three specific things you hope to appreciate during the day. They could be as simple as the taste of my aunt's pumpkin pie or the sound of my nieces laughing. This creates a mental scaffold for positive experiences. That's so helpful.

SPEAKER_01: 8:59

You know, as we're talking about these strategies, I'm curious about any additional thoughts on how technology fits into all of this.

SPEAKER_00: 9:07

You might use an app on your phone to track your list of gratitudes, but here's an important caveat. During actual family gatherings, I recommend keeping phone use minimal to stay present with the experience.

SPEAKER_01: 9:20

That's a great point about staying present. As we begin to wrap up, what would you say is the most important thing for our listeners to remember as they approach the holiday season?

SPEAKER_00: 9:30

The most important thing is to remember that practicing gratitude doesn't mean ignoring difficulties or pretending everything is perfect. It's about building emotional resilience and finding moments of genuine appreciation even amid challenges. Start small, be consistent, and most importantly, be gentle with yourself in the process.

SPEAKER_01: 9:51

That's beautiful, Deanna. Before we close, could you leave our listeners with one simple gratitude exercise they could try today?

SPEAKER_00: 9:59

Here's what I call the 333 practice. Right now, notice three things you can see that you're grateful for, three sounds you can hear that bring you peace, and three sensations in your body that ground you. This takes less than a minute, but it immediately shifts your perspective and can be done anytime, even in the middle of a challenging family gathering. And what's beautiful about this practice is that it's discreet. No one even needs to know you're doing it. It's like having a secret tool in your emotional wellness toolkit.

SPEAKER_01: 10:33

Deanna, this has been incredibly insightful. You've given us such practical tools for transforming holiday stress through gratitude. Is there anywhere our listeners can learn more about your work?

SPEAKER_00: 10:44

Yes, they can find more resources and exercises on my website. And I also offer a free bi-weekly newsletter with additional writing prompts and resources. I'll also place a couple of links in the show notes, including my book, The Essential Soul Care Playbook. It's chock full of daily practices, including keeping a gratitude journal.

SPEAKER_01: 11:06

Wonderful. And to our listeners, remember that transforming holiday stress starts with small steps, even just that simple 3-3-3 practice we just learned. Thank you so much, Deanna.

SPEAKER_00: 11:17

Thank you, Betty. And to all our listeners, I wish you peaceful and mindful holiday gatherings. Remember, every moment of gratitude, no matter how small, is a step toward more meaningful family connections.

SPEAKER_01: 11:29

And that wraps up this essentially soulful episode on transforming holiday stress through gratitude.