The holiday season is meant to be a time of joy, connection and celebration, but for many people, it can also bring overwhelming stress, exhaustion and a sense of emotional overload. Between packed schedules, financial strain, family dynamics and the pressure to make everything perfect, it’s no surprise that holiday burnout is a common experience.
Understanding how to spot the signs of burnout and take steps to protect your mental health can help you enjoy the season without sacrificing your well-being.
What Is Holiday Burnout?
Holiday burnout refers to the mental and physical fatigue that can build up during the holiday season. Unlike general stress, burnout creates a deeper sense of depletion. You may feel emotionally numb, disconnected from the joy of the season or simply unable to keep up with demands.
Some common symptoms include:
- Oversleeping or having trouble sleeping
- Feeling irritable, anxious or down
- Experiencing increased feelings of resentment
- Withdrawing from others or favorite activities
- Feeling a constant sense of pressure or dread
Why Does Burnout Happen During the Holidays?
Burnout can happen any time of year, but the holidays bring their own unique triggers. These include:
- Unrealistic expectations. You feel like you have to do everything or be everything for everyone.
- Overcommitment. Trying to attend every gathering, cook every meal or shop for everyone on your list can wear you down.
- Financial stress. Gifts, travel and celebrations can add up quickly.
- Family dynamics. Tensions or unresolved issues can resurface during gatherings.
- Disrupted routines. Changes in sleep, eating or downtime can throw off your balance.
How to Prevent or Manage Holiday Burnout
You don’t have to cancel the season to avoid burnout — just approach it with more intention and care. Here are some steps that can help:
- Set Boundaries Early
Say no when you need to. You’re allowed to turn down invitations, limit hosting duties or opt out of traditions that no longer serve you. Protecting your energy is a form of self-respect. - Prioritize What Matters Most
Not everything needs your full attention. Choose the traditions, events and people that matter most to you and let go of the rest. Simplifying your calendar makes space for genuine enjoyment. - Plan for Rest
Downtime isn’t optional; it’s essential. Block off quiet time in your schedule just as you would for events or errands. Use that time to recharge however feels best — reading, walking, resting or doing nothing at all. - Be Honest About Your Needs
Check in with yourself regularly. If you’re feeling overwhelmed or detached, acknowledge it. Don’t push yourself through the season pretending you’re fine. Speak up, ask for help and take breaks when needed. - Practice Mindfulness in Small Moments
You don’t need an hour of meditation to slow down. Savor a warm drink, take a few deep breaths in line or be fully present while wrapping gifts. These small pauses can reduce stress and help ground you. - Watch Out for People-Pleasing
Trying to meet everyone’s expectations is one of the fastest paths to burnout. Remember, you’re not responsible for how others feel about your boundaries. Choose what’s right for you, not just what’s expected. - Limit Social Media
Scrolling through picture-perfect holiday posts can make you feel like you’re falling short. Unplug when needed, and focus on real moments, not curated ones.
Remember, You’re Allowed to Enjoy the Holidays Your Way
Holiday burnout doesn’t mean you’re doing the season wrong. It’s a signal your mind and body need care, and it’s okay to slow down. This time of year should support your well-being, not drain it.
Find the Support You Need
If you’re feeling overwhelmed, anxious or emotionally exhausted, know that help is available. The Mental Health Hotline is here 24-7 to connect you with support, whether you just need to talk or are ready to take the next step in your mental health journey. Call us today.
