Preparing Your Mental Health for the Holidays: A November Checklist
The holidays can bring a mix of emotions. For some, they’re full of joy and connection. For others, they bring stress, grief, or loneliness. It’s easy to feel pressure to make everything perfect, keep everyone happy, or live up to expectations that feel impossible. Before the season begins, take time to prepare your mental health, just like you’d plan meals, travel, or gifts. A little awareness and structure in November can help you enter the holidays calmer, grounded, and more present.
Why Holiday Stress Happens
Even positive events can trigger stress. The holidays often disrupt routines, heighten social demands, and stir up memories or emotions that are hard to manage. You might feel tension around family dynamics, financial strain, or grief for someone who isn’t there this year. The good news is that you can prepare for these challenges ahead of time. Building a small plan for your emotional wellbeing helps prevent burnout and allows space for real connection and rest.
Your November Mental Health Checklist
Here are simple, research-backed ways to care for your mind and body as the holiday season approaches.
Check in with yourself
Spend a few quiet minutes reflecting on how you’re really feeling about the upcoming season. What are you looking forward to? What are you dreading? Naming your emotions helps you make intentional choices instead of reacting on autopilot.
Set realistic expectations
It’s okay if this year looks different. Release the idea of a “perfect” holiday. Focus instead on what matters most to you, whether that’s rest, connection, or simplicity.
Plan your boundaries early
If certain gatherings or conversations drain you, decide now how you’ll manage them. You can say no, leave early, or limit time in stressful environments. Boundaries aren’t selfish. They protect your mental health.
Schedule rest and downtime
The holiday calendar fills up fast. Block off quiet evenings or free weekends before they disappear. Your body and mind need time to recharge, not just perform.
Prioritize healthy habits
Try to keep a basic rhythm of sleep, hydration, movement, and nutrition. You don’t need perfection, just consistency. Even small efforts like taking a walk outside or drinking enough water can improve mood regulation and energy.
Practice mindful gratitude
Before the chaos begins, spend a few minutes each day noticing what’s good right now. Gratitude doesn’t erase stress, but it helps shift your attention toward balance and hope. You can use Alleviant’s free 30-Day Planner & Mood Tracker to guide this practice.
Create a calming ritual
Light a candle, listen to music, or journal before bed. Simple grounding activities can reduce anxiety and help you feel centered in busy seasons.
Prepare coping tools for tough moments
Think about what helps you regulate when you’re overwhelmed. Breathing exercises, stepping outside for fresh air, texting a supportive friend, or taking five minutes alone can all make a difference.
Reach out for support
If you already know the holidays are hard, set up a therapy session or check-in appointment early. Having support in place before stress peaks can prevent emotional overload later.
It’s Okay to Slow Down
Remember, the holidays are not a test of endurance. They’re an opportunity to connect to others, to meaning, and to yourself. Slowing down doesn’t make you miss out; it helps you truly experience what matters. And if the season feels harder than expected, you don’t have to face it alone.
At Alleviant, we provide compassionate, integrative mental health care for people navigating depression, anxiety, and stress. Take our free depression screener or request an appointment to connect with our care team.
