Holiday Burnout: Managing Stress Over the Holidays

The holiday season is supposed to be a time of joy and celebration, but for many people it can also bring added stress and exhaustion. If you find yourself more frazzled than festive, you might be experiencing "holiday burnout." You're not alone – surveys have found that roughly 38% of people feel their stress increase during the holidays, and those with existing mental health concerns often find their conditions worsening at this time. Holiday burnout refers to the mental, physical, and emotional fatigue that can occur during or after a busy holiday season. The pressure to create perfect memories – from cooking elaborate dinners to finding just the right gifts – can leave anyone overwhelmed and drained.

So, how do you know if you’re burning out? Holiday burnout can manifest in different ways. You might feel constantly tired and unable to sleep well. Some people notice changes in appetite or frequent indigestion. Others become irritable or emotionally numb – you might feel detached, or no longer excited about traditions you usually enjoy. It can be hard to concentrate or find motivation. You might even get sick more easily (ever notice how you catch a cold every December?). These are all signs that the holiday stress might be taking a toll on you.

Managing Holiday Stress

The good news is that with a few mindful changes, you can prevent or reduce holiday burnout. Here are some tips to help manage stress and reclaim the joy of the season.

Prioritize and Plan Ahead

Take a little time to get organized. Make a list of holiday tasks and events, then decide what truly needs to be done and what can be simplified or skipped. What’s a priority for someone else may not be a priority for you – and that’s okay. By planning ahead and spreading tasks out, you’ll avoid last-minute scrambling. As you plan, be sure to schedule in some downtime for yourself too.

Set Boundaries and Learn to Say No

You don’t have to do everything or go everywhere. Overscheduling yourself with back-to-back commitments is a fast track to burnout. Give yourself permission to decline some invitations or tasks. Politely saying "no" when you’re at capacity is completely fine. Loved ones will understand if you can’t make every event. Setting gentle boundaries on your time and energy can greatly reduce stress.

Stick to a Budget

Money issues are a common source of holiday stress, so decide in advance how much you can afford to spend – and stick to it. Plan your gift shopping and events in line with what’s financially comfortable for you. Remember that meaningful gifts don’t have to be expensive; sometimes a heartfelt note or a handmade present means more. By budgeting wisely (and avoiding the urge to splurge on credit cards), you won’t be facing hefty bills in January, which is a relief for your peace of mind.

Maintain Healthy Habits

Celebrations can disrupt our routines but try to keep some healthy consistency in your life. Prioritize getting enough sleep – being well-rested makes everything easier to handle. Aim for regular, nourishing meals (yes, enjoy some holiday treats, but don’t skip normal meals all day in preparation for a big feast, as that can lead to overeating later). If you’ve been exercising, do your best to continue in some form, even if it’s a short walk each day. Physical activity and adequate sleep are key to managing stress. Keeping a bit of your usual routine (like a morning walk or a set bedtime) can help your body and mind stay balanced amid the holiday hustle.

Take Breaks and Practice Self-Care

Amid the busy schedule, make sure to take short breaks for yourself. It’s not selfish – it’s necessary. Step away from the chaos to recharge. For example, pause and enjoy a cup of tea, take a relaxing bath, or spend 15 minutes reading or listening to music. Even a quick nap or a brisk walk around the block can do wonders for your mood. Don’t underestimate the power of laughter either. Watching a favourite funny movie or sharing jokes with a friend can relieve tension and reset your spirits. A little “me time” helps prevent burnout by keeping your batteries charged.

Manage Expectations and be Realistic

One source of holiday stress is the idea that everything must be perfect – the perfect meal, the perfect family gathering, the perfect gift. Try to release these unrealistic expectations. The truth is that things may go wrong and that’s okay. Families are imperfect, plans sometimes change, and not every tradition has to be kept exactly the same every year. Embrace the idea that good enough is good enough. When you stop aiming for an Instagram-perfect holiday, you free yourself to actually enjoy the moments rather than worrying about flaws. Focus on what really counts: spending time with people you care about (or enjoying some much-needed quiet time for yourself).

Stay Connected and Share How You Feel

If you’re feeling lonely, anxious, or sad, consider reaching out to someone you trust. Talking about your feelings with a friend or relative can provide relief – you may find they have felt the same way. It often helps to create new traditions when old ones are too painful; for example, if you used to spend holidays with a loved one who’s passed away, you might honour them by doing something kind in their memory, or start a fresh activity that brings you joy now. Remember that it’s okay to feel whatever you feel. The holidays can stir up complex emotions and acknowledging them is healthier than pretending everything is fine. If the stress or sadness feels too heavy to handle, you might consider seeking support from a counsellor or therapist. Sometimes professional guidance can provide coping strategies to get through the season. You’re not alone, and there’s help available if you need it.

In the end, remember that holidays are meant to be a time of joy, love, and togetherness – not a test of endurance. By taking care of yourself and keeping stress in check, you can prevent holiday burnout and make more room for the moments that truly matter. Here’s to a healthier, happier holiday season for both body and mind!

 

Sources:

• Blue Cross Blue Shield of Michigan – Signs of Holiday Burnout 
• Business Insider – Here's what holiday burnout does to your body and how to protect yourself 
• Mayo Clinic Health System – 9 Tips to Fend Off Holiday Stress 
• Blue Cross Blue Shield of Michigan – How to cope with holiday burnout