{"id":1653,"date":"2026-10-30T04:18:38","date_gmt":"2026-10-30T09:18:38","guid":{"rendered":"https:\/\/mentalhealth-online.com\/mentalhealth\/?p=1653"},"modified":"2026-10-30T05:23:22","modified_gmt":"2026-10-30T10:23:22","slug":"how-to-reduce-holiday-stress","status":"publish","type":"post","link":"https:\/\/mentalhealth-online.com\/mentalhealth\/how-to-reduce-holiday-stress\/","title":{"rendered":"How to Reduce Holiday Stress Before the Season Even Begins"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/mentalhealth-online.com\/mentalhealth\/wp-content\/uploads\/2026\/10\/how-to-reduce-holiday-stress-1024x683.jpg\" alt=\"A cup of tea and a journal on a small wooden table, a quiet moment to reduce holiday stress\" class=\"wp-image-1654\" srcset=\"https:\/\/mentalhealth-online.com\/mentalhealth\/wp-content\/uploads\/2026\/10\/how-to-reduce-holiday-stress-1024x683.jpg 1024w, https:\/\/mentalhealth-online.com\/mentalhealth\/wp-content\/uploads\/2026\/10\/how-to-reduce-holiday-stress-300x200.jpg 300w, https:\/\/mentalhealth-online.com\/mentalhealth\/wp-content\/uploads\/2026\/10\/how-to-reduce-holiday-stress-768x512.jpg 768w, https:\/\/mentalhealth-online.com\/mentalhealth\/wp-content\/uploads\/2026\/10\/how-to-reduce-holiday-stress-1536x1024.jpg 1536w, https:\/\/mentalhealth-online.com\/mentalhealth\/wp-content\/uploads\/2026\/10\/how-to-reduce-holiday-stress.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Why does the season feel heavy before it has even started?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s barely November.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yet the stores are already full of lights. The invitations are starting to arrive. Someone has asked who is hosting this year.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And somewhere in your chest, a familiar tightness has begun.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You haven&#8217;t bought a single gift. You haven&#8217;t cooked a single meal. Still, you feel tired just thinking about it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If that sounds familiar, you are not alone. The good news is that learning how to reduce holiday stress can begin now, well before the busiest weeks arrive.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Where Holiday Stress Really Comes From<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Holiday pressure rarely comes from the calendar alone. It comes from the expectations we carry with us.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s what often sits underneath it:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The picture in your mind.<\/strong> Many of us hold an image of how the season <em>should<\/em> look, and quietly measure ourselves against it.<\/li>\n\n\n\n<li><strong>The roles we play.<\/strong> Host, cook, peacemaker, gift finder, the one who remembers everything.<\/li>\n\n\n\n<li><strong>The changes no one talks about.<\/strong> A retirement, a move, a loss, a child who won&#8217;t be home this year. The season can shine a light on what&#8217;s different.<\/li>\n\n\n\n<li><strong>The pace.<\/strong> More events, more spending, more decisions, all layered on top of an already full life.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">That tightness you feel is not a weakness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s your mind trying to protect you. It is looking ahead, sensing a lot coming, and trying to prepare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Signs of Holiday Stress and Anxiety<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pressure often shows up quietly before it shows up loudly. You might notice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trouble falling asleep, or waking up with a list already running<\/li>\n\n\n\n<li>Feeling irritable over small things<\/li>\n\n\n\n<li>Saying yes, then wishing you&#8217;d said no<\/li>\n\n\n\n<li>A low hum of dread when you look at the calendar<\/li>\n\n\n\n<li>Less patience, less energy and less joy in the things you usually love<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If these feelings grow strong, linger, or begin to affect your health, please reach out to your doctor or a mental health professional. The National Institute of Mental Health also offers a helpful <a href=\"https:\/\/www.nimh.nih.gov\/health\/publications\/so-stressed-out-fact-sheet\">fact sheet on stress and when to seek help<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">You Get to Decide What This Season Holds<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s a gentle truth: most of what we feel we <em>must<\/em> do over the holidays is actually a choice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That doesn&#8217;t mean letting go of everything you love. It means choosing on purpose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you decide ahead of time what truly matters, the season becomes something you shape, rather than something that happens to you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Imagine for a moment arriving at the end of December feeling rested instead of depleted. Imagine remembering the moments, not just the rush.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That is possible. And it begins with a few quiet minutes and a pen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Reduce Holiday Stress: The Two List Reset<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This simple practice takes about fifteen minutes. All you need is a notebook, a pen and a quiet moment, perhaps with a warm cup of tea.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Breathe out first.<\/strong> Let a slow breath leave your body. Then breathe in for a count of 4, and out for a count of 7. Repeat three times. (For more on calming breath, see <a href=\"https:\/\/mentalhealth-online.com\/mentalhealth\/physical-healing\/breathing-for-life\/\">Breathing for Life!<\/a>)<\/li>\n\n\n\n<li><strong>Make your Expected List.<\/strong> Write down everything you feel you are <em>supposed<\/em> to do this season. Don&#8217;t edit. Just let it all out of your head and onto the page.<\/li>\n\n\n\n<li><strong>Make your Heart List.<\/strong> On a fresh page, write the three to five moments that would make this season feel meaningful to you. Be honest. They may be very simple: a quiet morning walk, one dinner with close friends, a favorite movie under a blanket.<\/li>\n\n\n\n<li><strong>Compare the two.<\/strong> Circle anything on the Expected List that supports your Heart List. Cross out, or simply soften, one thing that doesn&#8217;t.<\/li>\n\n\n\n<li><strong>Choose one boundary.<\/strong> Write one sentence you can use when you need it, for example: &#8220;That sounds lovely, but I&#8217;m keeping that evening free this year.&#8221;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Remember: the goal isn&#8217;t a perfect season. The goal is a season with room in it for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Holiday Stress Tips That Lighten the Load<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Once you know what matters, these small steps can help:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Decide your budget now<\/strong>, before the sales begin<\/li>\n\n\n\n<li><strong>Share the roles.<\/strong> Ask someone else to host, bring a dish or handle the gifts<\/li>\n\n\n\n<li><strong>Protect your rest.<\/strong> Keep one evening each week with nothing planned<\/li>\n\n\n\n<li><strong>Keep one simple routine<\/strong>, such as a morning walk or an evening cup of tea, that stays the same no matter how busy things become<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Questions You Might Be Asking<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Why do I feel overwhelmed before the holidays even start?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your mind is looking ahead at a season full of expectations, events and decisions. That early overwhelm is a signal, not a failure. It&#8217;s telling you something needs more room.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What is the fastest way to reduce holiday stress?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pause and breathe out slowly, then choose one thing to simplify this week. Small, early decisions, like setting a budget or sharing a role, ease more pressure than trying to do everything perfectly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is holiday anxiety normal?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes. Many people feel more stress during the holidays. If it lasts, affects your sleep or health, or feels too heavy to manage alone, talking with a professional can help.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">A Gentle Reminder<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You are allowed to enjoy a simpler season.<\/li>\n\n\n\n<li>Your worth isn&#8217;t measured by how much you do.<\/li>\n\n\n\n<li>Rest is not something you earn. It&#8217;s something you need.<\/li>\n\n\n\n<li>Choosing what matters is an act of care.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Your Next Step<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Writing things down is one of the most powerful ways to ease pressure and steady your confidence. If the Two List Reset felt helpful, <em>My Confidence Journal: The Art of Journaling to Enhance Confidence<\/em> offers guided pages to help you keep going, one quiet moment at a time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"http:\/\/amzn.to\/2IBpDC4\">Get My Confidence Journal<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s your life. YOU write the script.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Marlene Shiple, Ph.D., The Life Coach Dr., is a grief and transitions coach and the author of Welcoming the Dawn.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Photo by <a href=\"https:\/\/unsplash.com\/photos\/a-cup-of-tea-and-a-book-on-a-table-PAHGAZdCMpk\">Kelly Sikkema<\/a> on Unsplash<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learn how to reduce holiday stress before the season begins, with a simple journaling reset, gentle boundaries and practical tips that leave room for you.<\/p>\n","protected":false},"author":7,"featured_media":1654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[406,405,352,407,76],"class_list":["post-1653","post","type-post","status-publish","format-standard","hentry","category-stress-remedies","tag-holiday-anxiety","tag-holiday-stress","tag-journaling","tag-overwhelm","tag-stress-relief"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Reduce Holiday Stress Before the Season Begins | Dr. Marlene Shiple<\/title>\n<meta name=\"description\" content=\"Learn how to reduce holiday stress before the season begins, with a simple journaling reset, gentle boundaries and practical tips that leave room for you.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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