Holiday Checklist for Managing Perimenopause & Stress

The holiday season brings joy, laughter, and connection — but it can also stir up stress and anxiety. When you’re navigating perimenopause, that stress can feel even heavier.

This year, let’s do things differently. Here’s a simple holiday checklist to help you care for your body, calm your mind, and truly enjoy this special season while managing perimenopause and stress.

1. Practice Mindfulness & Slow Down

Between shopping, decorating, and hosting, the holidays can feel nonstop. Taking intentional pauses helps bring calm to the chaos.

• Take short breaks throughout the day to breathe deeply and reset.

• Try a 5–10 minute meditation when things feel overwhelming.

• Keep a gratitude journal or reflect quietly before bed.

• Remember: Even a few mindful moments can ease your mind and body.

Tip: Set reminders on your phone to take “mindful minutes” throughout the day.

2. Keep Moving (Gently!)

Exercise doesn’t have to mean intense workouts. Gentle movement can relieve tension, improve mood, and support your perimenopausal body.

• Go for a daily walk (bundle up if it’s chilly!).

• Try yoga, stretching, or light dancing.

• Skip high-intensity workouts if you’re feeling fatigued.

• Use your walks as quiet time to pray, meditate, or reflect.

  
  

  Tip: Outdoor walks give you fresh air and a boost of vitamin D — even in winter!

  
  

3. Stay Socially Connected to Manage Holiday Stress

Connection is one of the best stress relievers. Make space for the people who lift your spirits.

• Schedule coffee or lunch with a friend.

• Call or video chat with loved ones far away.

• Join a local community event or holiday gathering.

• Send a thoughtful message to someone you haven’t spoken to in a while.

  
  

  Tip: Even short conversations can improve your mood and reduce stress.

4. Prioritize Rest & Recovery

Sleep is your body’s natural reset button — especially important during perimenopause.

• Aim for 7–8 hours of quality sleep each night.

• Wind down with a relaxing bedtime routine. Remove screens & instead try low lights and soft music.

• Take short naps if needed — guilt-free!

• Protect your downtime; rest is self-care, not laziness.

Tip: Try herbal tea or gentle stretches before bed to ease into sleep.

5. Nourish Your Body

The holidays are full of indulgence, but balance helps you feel your best.

• Eat balanced meals with whole foods, protein, and fiber.

• Drink plenty of water and herbal teas to stay hydrated.

• Limit alcohol and caffeine — they can worsen hot flashes and affect sleep.

• Enjoy treats mindfully — savor, don’t overdo.

Tip: Keep healthy snacks like nuts or fruit handy when you’re on the go.

6. Carve Out “You Time”

You give so much during the holidays — don’t forget to give to yourself.

• Spend at least 10 minutes a day doing something just for you.

• Read, take a bath, listen to music, or enjoy a quiet cup of tea.

• Protect that time — treat it like an appointment.

• Remind yourself: you deserve care too.

  
  

Tip; Even small moments of peace help you recharge and reset.

Bonus: Reflect & Carry It Forward

Use the holidays as a time to build habits that serve you well into the new year.

• Reflect on what brought you peace and joy this season.

• Keep those habits going year-round.

• Ask yourself: What’s my go-to technique for managing stress?

Tip: Small steps today can lead to lasting calm tomorrow.

Managing holiday stress during perimenopause doesn’t have to be complicated. Small daily actions — a mindful pause, a short walk, or a good night’s sleep — can transform how you feel.

Here’s to a calm, joyful, and beautifully balanced holiday season!