While the holidays can be magical, they can also be overwhelming. From packed schedules and family gatherings to gift lists and financial pressure, this time of year can leave you feeling stretched thin before it even begins.
That’s why November is the perfect time to check in with yourself and get ahead of the stress. A little preparation now can make a huge difference in how you experience the season later. You don’t need to overhaul your life—just a few small, mindful choices can help you move into the holidays feeling more calm, in control, and present.
Why Holiday Stress Sneaks Up on Us
Even good things—like parties, travel, or reconnecting with loved ones—can wear us out. The holiday season often means disrupted routines, emotional triggers, and a sense of pressure to make everything “perfect.” Add to that work deadlines, cold weather, and less sunlight, and it’s no wonder so many of us feel tense or drained before December even starts.
But the stress doesn’t have to run the show. With a little awareness and a few protective habits, you can give yourself the breathing room you need to enjoy the season on your terms.
Start Early: Why November Matters
Think of November as your mental warm-up. You’re not deep in the holiday rush yet—which makes it the ideal time to set some boundaries, get organized, and build in support for your wellbeing. When you take care of your mind and body now, you’re more likely to feel steady once things get busier.
1. Make Space for Yourself
Before your calendar fills up, look ahead and block out some time just for you. It doesn’t have to be long—just enough to recharge.
Give yourself permission to:
- Take a slow walk
- Read or journal without distractions
- Sit in quiet with a warm drink
- Move your body gently—stretch, breathe, unwind
This is your reset button. Even 20–30 minutes a few times a week can help your nervous system stay grounded.
2. Practice Saying “No”
One of the biggest stress triggers during the holidays? Overcommitting. We say yes because we want to be helpful, thoughtful, or included—but it often leaves us exhausted.
In November, start practicing how to say no kindly but firmly. A few simple examples:
- “That sounds lovely, but I’m keeping things simple this year.”
- “I’d love to, but I’m already maxed out that week.”
- “Thanks for thinking of me—maybe next time!”
You don’t need to explain or justify. Protecting your peace is reason enough.
3. Ask Yourself: What Do I Want From This Season?
It’s easy to get swept up in what you think you should do—traditions, expectations, keeping up appearances. But take a moment to ask:
What do I actually want to feel this season?
Maybe it’s peace. Or connection. Or rest.
Let that intention guide your decisions. It can help you skip the things that don’t matter and make space for the ones that do.
4. Let Go of Perfect
There’s no such thing as a perfect holiday. Trying to make everything just right—meals, gifts, decorations, family dynamics—can wear you down fast. It’s okay to keep it simple.
Remind yourself:
- You don’t have to attend every event.
- Store-bought food is fine.
- A heartfelt note is as valuable as an expensive gift.
- Messy moments don’t ruin memories—they’re part of them.
Let meaningful replace perfect. You’ll enjoy it more—and so will everyone around you.
5. Stick With Your Basics
The little things you do daily—like sleeping enough, staying hydrated, eating nourishing food, and moving your body—go a long way in managing stress. And in busy seasons, they’re often the first things to slip.
This month, create a simple routine that feels doable:
- Wake and sleep at consistent times
- Drink water (yes, even when it’s cold!)
- Move your body in ways that feel good—not punishing
- Don’t skip meals just because you’re busy
These small habits are the foundation for your mental health.
6. Check In With Your Emotions
The holidays can stir up a lot—grief, loneliness, anxiety, or just emotional overload. If that’s you, you’re not alone. You don’t need to fake cheer or hide what you’re feeling.
In November, give yourself space to process. That might look like:
- Journaling to sort through your thoughts
- Talking with someone you trust
- Seeing a therapist for extra support
Your feelings are valid. Letting yourself feel them now helps you show up more fully—without carrying the weight alone.
You Deserve a Season That Feels Good to You
You don’t have to go into the holidays already burned out. A little time in November to check in, slow down, and set boundaries can change the entire season ahead.
This year, let’s do it differently. Let’s lead with care—for ourselves and our energy. Because a peaceful season doesn’t come from doing more—it comes from choosing what matters and letting go of the rest.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.