Grateful, Overstimulated, and Still Showing Up: A Thanksgiving Survival Guide

I came for the food, I stayed for the pie,

I laughed at a joke, then questioned the “why.”

I hugged who I had to, dodged a few,

Slipped off to the bathroom, for a quiet reboot. 

I love my friends and family. Totally. Like a lot.

And also… I need space. You'll find me in my spot.

Pass the mashed potatoes, I’ll nod, I’ll stay in my place,

Just please don’t ask questions while I’m making a face.

If you felt that in your body… welcome. You are exactly who this is for.

Why a Thanksgiving Survival Guide?

Thanksgiving has a reputation.

Warm. Loud. Emotional. Cozy. Overstimulating. Nostalgic. Awkward. Beautiful. Exhausting. All at once. For some people, it is their favorite day of the year. For others, it is something to muscle through with a brave face and an exit plan.

And for many, it is both.

What You Bring to the Room That Actually Matters

Let’s begin with this.

Every family system, every friend group, every holiday table needs different kinds of people to work.

The ones who:

• Notice when someone feels left out.

• Break tension with unexpected humor.

• Ask real questions instead of small talk.

• Keep traditions alive.

• Build new ones when the old ones no longer fit.

• Feel things deeply and show it.

Some people bring structure. Some bring energy. Some bring calm. Some bring insight. Some bring laughter when things feel too heavy.

There is no “right” role at the Thanksgiving table.

There is only the role for you and that is being your authentic self.

Why This Day Can Feel Hard Even When You Love Your People

Here is the part we do not say out loud often enough. Thanksgiving is intense.

It involves:

• Lots of noise

• Many conversations at once

• Strong food smells and textures

• Shifts in routine

• Long periods of social time

• Emotional family dynamics

• Unspoken expectations

• The pressure to be grateful on demand

That is a lot for any nervous system.

Feeling overwhelmed does not mean you are ungrateful.

Feeling drained does not mean you are antisocial.

Feeling sensitive does not mean you are too much.

It means your system is responding to a very stimulating environment.

How to Enjoy the Day Without Burning Yourself Out

Think of this part as your personal Thanksgiving Survival Guide, built around working with your energy instead of against it.

1. Decide What Actually Matters to You Today

Connection?

The food?

Seeing one specific person?

Laughing a little?

Having a quiet moment at some point?

Pick one or two priorities.

Let the rest be optional.

You do not have to extract meaning from every minute of the day.

2. Build in Recovery Before You Need It

You are allowed to take breaks. Not as a reward. As a regulation tool.

That might look like:

• Stepping outside for air.

• Playing with pets.

• Sitting quietly in another room.

• Helping in the kitchen just to escape the noise.

• Going to the bathroom simply for silence.

3. Release the Pressure to Be “On”

You do not have to:

• Be cheerful all day.

• Enter every conversation.

• Perform gratitude on command.

• Entertain anyone.

• Prove that you are enjoying yourself in visible ways.

You are allowed to be: Quiet. Observant. Playful. Serious. Emotional. Low-energy. Fully yourself.

You Can Be Thankful and Overwhelmed at the Same Time

These things can exist together:

• Gratitude and exhaustion

• Love and the need for space

• Enjoyment and overstimulation

• Connection and the desire to be alone afterward

That is not contradiction.

That is complexity.

That is being human.

What a “Successful” Thanksgiving Actually Looks Like

Not perfection.

Not pleasing everyone.

Not holding it together at all costs.

A successful Thanksgiving is one where:

• You had at least one moment of ease.

• One breath that felt calm.

• One real laugh.

• One quiet, regulated moment.

• One place where you did not have to pretend.

If your version of Thanksgiving includes stepping outside, zoning out at the table, needing quiet, leaving early, or starting a new tradition that makes zero sense to anyone else… that still counts.

You showed up as yourself. And that is enough.

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So yes, this arrived on Thanksgiving instead of before it. Very ADHD of me. Still hope it helps, even if you’re currently hiding in the bathroom with your phone.

Talk soon,

Paige

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Paige Krug is a certified ADHD/Executive Function Coach and Neurodivergent Educational Advocate from Chicago’s North Shore. Drawing on her background as a Learning Behavior Specialist, she works with clients of all ages, with a special focus on helping students understand how their brains work so they can build systems that support focus, confidence, and emotional well-being. Paige’s approach combines neuroscience and practical strategy to create a collaborative, supportive space where every unique mind can thrive.

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