Managing Stress, Anxiety, and Burnout During the Holiday Season

The holiday season is typically viewed as a period of joy, connection, and celebration. However, it's important to acknowledge that this time of year can also be overwhelming. With end-of-year work deadlines, financial pressures, family responsibilities, and the burden of unmet expectations, it's understandable that many of us experience stress, anxiety, or even burnout. Let's discuss why this occurs, how to identify burnout, and ways to manage the holidays with a bit more ease.

What’s Behind Holiday Burnout?

Burnout can impact anyone, regardless of their circumstances. If you're managing numerous responsibilities at work and home or striving for holiday perfection, you're susceptible. Additionally, if you're mourning a loss or experiencing loneliness, the festive season can intensify those feelings.

Burnout is characterized by emotional, physical, and mental exhaustion resulting from extended stress. It doesn't appear suddenly; instead, it develops in cycles—beginning with anxiety and overexertion, progressing to exhaustion, and occasionally culminating in feelings of hopelessness. Here are some common indicators:

• Difficulty sleeping or experiencing insomnia.

• Alterations in appetite (hello, holiday junk food binges!).

• Feeling irritable or emotionally depleted.

• Loss of interest in activities that typically bring you happiness.

The holiday season can amplify burnout. Year-end work deadlines collide with holiday planning, and for some, memories of lost loved ones or strained relationships make the season feel more burdensome.

Burnout doesn't only occur at work. It can manifest at home, during social events, or even while shopping for gifts. If stress is not managed, it follows you everywhere. Holiday burnout can stem from high expectations, a busy schedule, and neglecting self-care. Adding perfectionism or over-committing can lead to exhaustion.

Although the holidays may be hectic, a few thoughtful choices can make a significant difference. Here are some practical tips:

1. Make Self-Care a Priority - Taking care of yourself is vital, not selfish. Start small:

• Sleep: Maintain a bedtime routine to help you relax.

• Eat Well: Enjoy holiday treats but aim for balanced meals too.

• Move Your Body: Even a quick walk or stretch can boost your mood.

• Breathe: Try mindfulness or meditation to center yourself.

2. Rethink Traditions - Who says you have to do it all? If the usual holiday hustle feels overwhelming:

• Celebrate on a different day that suits you better.

• Focus on the traditions that truly matter to you and let go of the rest.

3. Build Emotional Resilience - Staying emotionally strong can help you manage stress:

• Practice Gratitude: Reflect on one thing you’re thankful for each day.

• Find Your Why: What’s most important to you this season? Align your actions with those priorities.

• Seek Awe: Spend time in nature, listen to music, or enjoy art to lift your spirits.

4. Learn to Say “No” - You can’t be everything to everyone. Set boundaries:

• Politely decline invitations or responsibilities that feel overwhelming.

• Communicate your limits clearly with family, friends, and colleagues.

5. Take Breaks - Rest isn’t a luxury; it’s a necessity:

• Carve out short moments of calm, even if it’s just 10 minutes with a cup of tea.

• If possible, plan a small getaway or 'staycation' to recharge.

6. Stay Connected - Feeling lonely? Reach out:

• Call or video chat with loved ones if you can’t meet in person.

• Volunteer to help others—it’s a great way to build community and shift your focus.

7. Honour Grief with Care - If you’re missing someone this holiday season:

• Create a new tradition to honour their memory.

• Allow yourself to feel all your emotions, and don’t hesitate to seek support.

8. Talk to a Professional - Sometimes, the best gift you can give yourself is therapy. A therapist can help you process stress and develop tools to navigate tough times.

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Breaking the Burnout Cycle

Burnout typically follows a familiar sequence: anxiety, overexertion, exhaustion, and repeat. Here’s how to disrupt that cycle:

Stage 1: Anxiety

• Recognize when you’re anxious and avoid judging yourself for it.

• Employ grounding techniques, such as deep breathing or practising gratitude.

• Concentrate on what you can control and release the rest.

Stage 2: Overexertion

• Be realistic about your capacity.

• Plan breaks and quiet moments, even on your busiest days.

Stage 3: Exhaustion

• Rest. Period.

• Treat yourself kindly—this isn’t the time for self-criticism.

• Pay attention to your body and meet its needs.

Stage 4: Reset and Reflect

• Identify patterns in your stress responses and pinpoint your triggers.

• Implement small, sustainable changes to enhance resilience.

• Acknowledge the progress you’ve achieved, regardless of its size.

The holidays don’t have to be perfect—they just have to be yours. By recognizing the signs of burnout and taking steps to prioritize your well-being, you can navigate this season with more ease and joy. Remember, self-care is a gift that benefits not just you but everyone around you.

If you’re struggling with stress, anxiety, or burnout, consider reaching out to a therapist. Together, you can create strategies to support your mental and emotional health—not just during the holidays, but all year long.

So, this year, give yourself the gift of presence, rest, and connection. With the right approach, the holidays can be a time of renewal and growth rather than a source of stress.

Photo by Nataliya Vaitkevich via Pexels.com