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.

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)