Navigating Holiday Stress: A Burnout Survivor’s Perspective

The holiday season is often described as a time for joy and togetherness, but for many of us, it is also a period of mounting stress, anxiety, and even burnout. As someone who has been through the depths of burnout and found my way back, I want to share insights and strategies that can help you approach this time of year with more ease and balance.

We are bombarded with expectations — family gatherings, endless to-do lists, gift shopping, and work deadlines while attempting to keep up with the picture-perfect holiday ideal. Not many people realize that over 60% feel more stressed during the holidays. For those already suffering from anxiety, this is the time of year when their issues may be exacerbated, resulting in new struggles. Some common triggers include:

  • Financial Pressures: The pressure of giving gifts and contributing toward parties or social events can affect one’s budget and cause financial distress.

  • Family Dynamics: Emotionally exhausting — spend much time with people from the extended family where conflicts and issues may be difficult. Social Events: Large parties and going out, work-related parties or even family gatherings can result in mental exhaustion, especially if a person is an introvert.

  • Holiday Expectations: The pressure to create the “perfect” holiday experience for others — especially for children — can feel overwhelming and unmanageable.

  • Work Demands: The end-of-year rush at work often brings increased demands in the form of looming deadlines and year-end evaluations that can pile on top of your personal commitments.

  • Decorating & Traditions: The continued pressure to decorate, make elaborate meals, and uphold traditions leaves you feeling drained and burned out, especially when you are multitasking.

Burnout can set in when the accumulation of stress is not dissipated by breaks or other coping mechanisms, and physical and emotional resources become depleted. The end product is often a mixture of exhaustion, irritability, and feeling helpless or detached from the activities one used to enjoy.

It may be challenging to distinguish between normal holiday stress and symptoms of burnout. But as the stress mounts, your body and mind will show clear signs of strain. Burnout often sneaks up on us, but it is crucial to recognize the signs before it takes over. Symptoms of holiday anxiety and burnout include:

  • Increased irritability or frustration

  • Exhaustion despite getting adequate rest

  • Difficulty concentrating or completing tasks

  • Mood swings and feeling less excited or motivated by holiday activities

  • Changes in appetite: overeating or not eating enough

  • Feeling overwhelmed, with no time to relax or recharge

  • Headaches, muscle tension, or stomach issues

  • Feeling apathetic or emotionally detached from people and activities you usually enjoy

  • Lacking motivation to do anything, even things you care about

When burnout takes hold, it becomes more difficult to recover from these stressors because your body is running on empty, which is why it is so important to take proactive steps to manage holiday anxiety before it leads to complete burnout.

If any of this sounds familiar, know that you are not alone. I have been there, too, especially during the holidays, and it is why I am passionate about sharing tools that work.

Here are some strategies for managing holiday stress and avoiding burnout

  • Embrace Awareness: Awareness is the first step to change. Check in with yourself regularly to notice how you are feeling and what you need. Simple practices like deep breathing, mindful walks, or savouring your meals without distractions can help you stay grounded.

  • Plan with Purpose: Plan ahead to lighten the mental load. Break tasks down into smaller, manageable steps, and remind yourself that it is okay to let go of activities that are not necessary. That includes rest.

  • Reconnect with Your Values: Ask yourself what truly matters this holiday season. Is it quality time with loved ones? Acts of kindness? Sticking to your values helps cut through external pressures and focuses on what is meaningful to you.

  • Setting Boundaries: Boundaries are important to maintain your well-being. It is okay to say no, whether that is to a party, scaling back on gifts, or taking some time for yourself to rejuvenate.

  • Rethink Gift Giving: Gifts do not have to be grand or material. Consider meaningful alternatives, such as giving your time, sharing a heartfelt letter, or gifting experiences that foster connection.

  • Make Time for Self-Care: Self-care is not selfish; it is survival. Whether it is a long bath, a good book, or a few moments of stillness, find ways to nourish your body, mind, and spirit.

  • Stay Present: The holidays are fleeting. By focusing on the here and now, you will not only reduce stress but also create more opportunities to experience joy and connection.

  • Minimize Work Stressors: The end-of-year work deadlines and year-end evaluations can be added causes for burning out during the holiday seasons. Manage work stressors by communicating with your manager about workload and time off. Set a plan to avoid overcommitting and delegate tasks when possible. It is okay to set boundaries at work, too.

  • Spiritual or Religious Beliefs: For many, spiritual practices or religious beliefs can be a source of comfort during the holiday season. Whether you are attending services or engaging in personal reflection, connecting to your spiritual side can help you feel more grounded and less overwhelmed.

  • Prioritize Holiday Rituals: Holiday rituals can offer a sense of grounding and connection. Be it decorating the tree, preparing meals together, or participating in family traditions, these can help you reconnect to the joy and meaning of the season. Prioritizing rituals that align with your values can also provide a buffer against the stress and pressure that might otherwise lead to burnout.

The holidays do not have to be perfect-they just have to be yours. Let go of impossible expectations, honour your boundaries, and remember to treat yourself as kindly as you do others.

You’ve got this. Let’s make this holiday season one of calm, connection, and renewal.

©Natascha Polomski, 2024/12

Resources

“10 Tips For Coping With Holiday Anxiety.” Verywell Mind. (https://www.verywellmind.com/holiday-anxiety-tips-5194854)

“Tips to Fend Off Holiday Stress.” Mayo Clinic Health System. (https://www.mayoclinichealthsystem.org/)

“Holiday Stress: Causes, Management, and More.” Healthline. (https://www.healthline.com/health/holiday-stress)

How Seasonal Affective Disorder (SAD) Contributes to Stress and Burnout

As someone who lived in burnout and stress myself for years, I have seen firsthand how Seasonal Affective Disorder (SAD) can significantly contribute to these challenges. The changing of seasons — especially the transition into darker months — can take a real toll on our mental, emotional, and physical health. Understanding the connection between SAD, stress, and burnout is critical for recognizing the signs and taking proactive steps to manage them. (1,2)

The Impact of SAD on Energy and Motivation

One of the hallmark symptoms of SAD is a sharp drop in energy levels, often accompanied by fatigue and sluggishness. For people with busy and demanding lives, this can be a significant contributor to burnout. When your body feels constantly drained and getting out of bed feels like a chore, staying productive or engaged becomes increasingly tricky. (1,3)

This exhaustion is not just physical; it is also emotional. SAD leaves you feeling uninspired, unmotivated, and less capable of managing responsibilities at work, in relationships, or personal commitments. Over time, this lack of energy and drive creates a ripple effect, contributing to chronic stress and burnout: a state of mental and physical exhaustion coupled with emotional detachment and diminished performance. (3,4)

Challenges with Focus, Concentration, and Productivity

SAD frequently impairs focus, concentration, and decision-making. When these cognitive functions decline, productivity suffers, deadlines become more burdensome to meet, and to-do lists pile up. This often leads to a vicious cycle of falling behind and feeling even more stressed, compounding the sense of burnout. (1,4)

In addition to productivity challenges, struggling to focus can cause feelings of frustration, guilt, or even worthlessness. If these emotions are not addressed, they can deepen stress levels and intensify burnout. (4,5)

Social Withdrawal, Isolation, and Emotional Impact

SAD often triggers a desire for social withdrawal, leaving individuals feeling disconnected and lonely. Whether it is skipping social gatherings or avoiding interactions at work, isolation compounds feelings of sadness, anxiety, and stress. This loss of connection further intensifies the emotional weight of SAD, making it harder to find the support needed to cope. (1,4,5)

Over time, isolation exacerbates stress and contributes to burnout, especially when paired with the challenges of managing personal or professional responsibilities.

The Role of Sleep Disruptions

Sleep disruptions are a hallmark of SAD, with individuals often experiencing either hypersomnia (oversleeping) during winter months or insomnia during summer. Poor-quality sleep has a profound impact on energy levels, emotional regulation, and cognitive function — all essential for managing stress. (3,5,6)

Sleep deprivation creates a cycle that worsens SAD symptoms. A lack of restorative sleep leaves individuals less equipped to handle daily challenges, and over time, this can lead to chronic stress and eventual burnout. (5,6)

Physical Symptoms: Cravings, Weight Gain, and Discomfort

SAD frequently causes increased cravings for carbohydrates, overeating, and subsequent weight gain. These physical symptoms contribute to feelings of sluggishness and discomfort, which can negatively affect self-esteem and stress levels. When you are feeling physically unwell, coping with mental and emotional challenges becomes even harder. (1,5,6)

SAD, Bipolar Disorder, and Increased Stress Sensitivity

For individuals with bipolar disorder, seasonal shifts associated with SAD can trigger mood episodes ranging from depression to mania or hypomania. These mood swings can amplify emotional and physical stress, adding another layer of complexity to managing SAD. (7,8)

The rapid shifts in mood, compounded by seasonal stressors and the demands of daily life, create a perfect storm for burnout. Recognizing these patterns and seeking appropriate support is essential for individuals with bipolar disorder.(8)

How to Manage the Stress and Burnout Caused by SAD

Understanding the link between SAD and burnout is the first step toward effective management. Here are some evidence-based strategies to help.

1. Prioritize Self-Care

Focus on getting adequate sleep, maintaining a healthy diet, and staying physically active to boost mood and energy.

Even simple actions like taking a walk outdoors in natural light can make a significant difference. (1,3,6)

2. Set Realistic Expectations

Adjust your goals to match your energy levels.

Give yourself permission to rest and scale back when needed; pushing through low energy can lead to faster burnout. (2,6)

3. Incorporate Mindfulness and Stress-Relief Techniques

Practices like meditation, journaling, and deep breathing exercises help reduce stress and create a sense of calm.

Mindfulness activities can help counter the emotional weight of SAD. (2,6)

4. Seek Professional Help

Therapies like light therapy and medications (e.g., antidepressants) are highly effective in managing SAD.

Cognitive Behavioral Therapy (CBT) can also help individuals challenge negative thought patterns and build resilience. (1,7)

5. Connect with Others

Build and maintain supportive relationships with friends, family, or colleagues.

Isolation exacerbates stress and burnout; staying connected can provide emotional relief and a sense of belonging. (4,5)

Take Charge of Your Mental Well-Being

By recognizing how SAD impacts your mood, energy, and stress levels, you can take steps to prioritize your well-being. Early intervention, self-care, and professional support can break the cycle of burnout. Remember: you do not have to navigate this alone — help and resources are always available.

©Natascha Polomski, 2024/11

References

1. Seasonal affective disorder (SAD) — Symptoms & causes. Mayo Clinic. (https:/www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651)

2. Seasonal Affective Disorder (SAD). CAMH. (https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder)

3. Psychology Works Fact Sheet — Seasonal Affective Disorder. CPA. (https://cpa.ca/psychology-works-fact-sheet-seasonal-affective-disorder-depression-with-seasonal-pattern)

4. Learn About Seasonal Affective Disorder. NIMH. (https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder)

5. Wescott DL, Soehner AM, Roecklein KA. Sleep in seasonal affective disorder. Curr Opin Psychol. 2020. (https://pmc.ncbi.nlm.nih.gov/articles/PMC8733859)

6. Munir S, Gunturu S, Abbas M. Seasonal Affective Disorder. StatPearls. (https://www.ncbi.nlm.nih.gov/books/NBK568745)

7. Rosenthal SJ, et al. Seasonal effects on bipolar disorder: A closer look. Neurosci Biobehav Rev. 2020. (https://www.sciencedirect.com/science/article/abs/pii/S0149763420304206?via%3Dihub)

8. American Psychiatric Association — Seasonal Affective Disorder.(https://www.psychiatry.org/patients-families/seasonal-affective-disorder)