How to Manage Holiday Stress and Avoid Burnout

November 14, 2025

The holidays can feel like a double-edged sword. On one hand, they bring moments of joy, tradition, and time with people we care about. But on the other hand, they often feel stressed trying to get everything done and keep it all together.


And if you feel that pressure, you're not alone. A recent survey from the American Psychological Association found that nearly9 in 10 adults (89%) report  that their stress increases during the holiday season. Between money worries, family dynamics, and year-end work deadlines, it can all add up quickly.


That’s why it helps to have a plan. This guide walks through practical ways to manage holiday stress, protect your mental health, and hopefully make this time of year feel a little more manageable and even meaningful.


Understanding Holiday Stress


Holiday stress can show up in different ways, from feeling overwhelmed and irritable to experiencing fatigue, anxiety, or sadness. For some, it may even develop into what’s known as the holiday blues, a temporary period of low mood or depression tied to the season. These feelings are valid and common, especially when the pressure to feel cheerful doesn’t match personal circumstances.


Common Sources


Several factors contribute to holiday stress. Below are some of the most common sources many people experience during this time of year:


Financial Pressure


The holidays often come with added expenses: buying gifts, booking travel, preparing special meals, and decorating. For many, this spending exceeds their usual monthly budget. When income doesn’t align with expectations from family, friends, or social traditions, it can lead to worry, guilt, and anxiety. Trying to keep up, even with good intentions, may result in debt or financial strain that lingers well beyond the season.


Family Dynamics


While holiday gatherings can be meaningful, they can also trigger emotional stress. Spending extended time with relatives may bring up past conflicts, strained relationships, or differences in opinions and values. For some, this leads to discomfort or emotional fatigue, especially when trying to keep the peace or meet unspoken family expectations. The pressure to appear happy or “keep it together” can further intensify the stress.


Work Deadlines and Year-End Pressure


The end of the year at work is often a busy time. Many employees face project wrap-ups, annual performance reviews, and tight deadlines before the holiday break. At the same time, they’re also managing personal responsibilities, such as travel planning and shopping.


Social Obligations


Between office parties, family events, school functions, and community gatherings, the social side of the holidays can quickly become overwhelming. Even enjoyable events can feel like obligations when there are too many of them. The expectation to attend, participate, or host, often back-to-back, can drain time, energy, and emotional capacity, especially for introverts or those already stretched thin.


Overloaded Schedules


The holiday season tends to compress an entire month’s worth of personal and professional tasks into just a few weeks. Juggling shopping, meal prep, cleaning, travel, hosting guests, and work duties can leave very little time for rest or downtime. When schedules are overbooked and sudden changes in daily routines often lead people to sacrifice sleep, exercise, and mental health care, stress levels rise, and resilience declines.


How Holiday Stress Affects the Brain and Mental Health


The demands of the holiday season increase the brain’s workload. According to Harvard Medical School, the prefrontal cortex, the part of the brain responsible for focus, decision-making, and emotional regulation, works harder than usual during this time.


When stress levels remain elevated, it can lead to:


  • Cognitive overload: The brain struggles to keep up with multiple tasks, leading to poor concentration and decision fatigue.
  • Reduced memory and executive function: High stress can make it harder to stay organized, remember important details, and manage time effectively.
  • Emotional strain: Constant pressure without recovery time can lead to irritability, anxiety, and a sense of burnout.


Recognizing these effects is essential. Understanding how stress manifests in the mind and body makes it easier to respond with strategies that protect mental health during the holidays.


9 Practical Tips to Fend Off Holiday Stress


Holiday stress is common, but it doesn’t have to take over your season. These nine practical strategies can help you stay grounded, protect your mental health, and enjoy the moments that matter most.


1. Set Realistic Expectations


Let go of the idea of a “perfect” holiday.


Things may not go as planned, and that’s okay. Focus on what matters: connection, rest, and meaning. Accepting imperfection helps reduce pressure and allows you to enjoy the season as it unfolds.


2. Budget in Advance


Plan your holiday spending before it begins.


Set limits for gifts, travel, food, and decorations. A clear budget helps you avoid overspending and prevents financial stress after the holidays. If needed, talk openly with family or friends about gift expectations.


3. Schedule Mental Health Breaks


Build in short, intentional breaks throughout your day.


Pause for a walk, a deep breath, or a quiet moment away from the noise. These small resets protect your emotional energy and help you stay balanced during busy days.


4. Keep Healthy Routines Intact


Stick to basic habits that support your well-being.


Try to maintain regular sleep, meals, and movement, even when your schedule shifts. These routines act as anchors, making it easier to manage stress.


5. Talk It Out


Don’t keep stress bottled up.


If you’re feeling overwhelmed, talk to someone you trust. Sharing how you feel, whether with a friend, family member, or therapist, can ease the pressure and give you clarity.


6. Set Boundaries at Work and Home


Protect your time and energy.


Say no when needed, and don’t feel guilty about it. You don’t have to attend every event or accept every task. Setting clear boundaries allows you to focus on what truly matters.


7. Limit Substance Use


Be mindful of how you cope with stress.


Alcohol or other substances might offer temporary relief, but they can increase anxiety and fatigue over time. Choose healthier ways to unwind, like movement, music, or quiet time.


8. Use Technology Wisely


Be intentional with your screen time.


Social media often fuels comparison and stress. Take breaks when needed. Use technology to connect with people or access resources, not to add pressure.


9. Rethink New Year’s Resolutions


Set goals that support you, not stress you out.


Avoid unrealistic or all-or-nothing resolutions. Focus on small, meaningful changes that fit your life. Growth takes time, and your goals should feel manageable and motivating, not overwhelming.


Holiday Stress Relief Activities


Stress management doesn’t always require major changes. Simple, intentional actions can help you reset, even during the busiest days of the season. Here are five easy activities you can try right away to reduce holiday stress and restore calm.


5-Minute Gratitude Journaling


Take five minutes each day to write down three things you're grateful for.


They don’t need to be big; something as small as a warm cup of coffee or a kind message from a friend counts. Focusing on gratitude helps shift your attention from stress to what’s going well.


Take a Mindful Walk


Step outside for a short walk and bring your attention to the present moment.

Notice what you see, hear, and feel around you. Walk without distractions: no phone, no podcast, just time to breathe and reset. Even 10 minutes can calm your nervous system and clear your mind.


Volunteer or Help a Neighbor


Helping others can ease your own stress.


Offer to run an errand, share a meal, or check in on someone who might be feeling lonely. Acts of kindness create a sense of connection and purpose, both of which support emotional well-being during the holidays.


Digital Detox for One Evening


Turn off your devices for a few hours.


Take a break from email, news, and social media. Instead, spend time reading, cooking, talking with loved ones, or just resting.


Create a “Holiday Calm Corner” at Home or Work


Designate a space where you can pause and reset.


Add things that bring comfort, like a cozy blanket, soft lighting, calming scents, or a journal. Use this space for short breaks, especially when things feel overwhelming. It’s a reminder that it’s okay to slow down.


Final Thoughts: You Deserve a Peaceful Holiday


Holidays are meaningful even without perfection. Stress is natural, but you do not need to control your experience. Set boundaries, uphold your values, and care for your mental health to enjoy the season in a way that feels right for you.


If holidays feel overwhelming, you’re not alone. Focus on what you can manage and allow yourself to rest. Your well-being matters.


Peaceful moments are possible; permit yourself to find them.


Frequently Asked Questions About Holiday Stress


1. What is holiday stress?


Holiday stress is the strain: physical, emotional, and mental, commonly experienced during the holiday season. Causes include financial pressure, family responsibilities, increased social events, disrupted routines, and end-of-year work demands. While it is temporary for some, it can seriously impact well-being and mood for others.


2. How to handle holiday stress?


To manage holiday stress, set realistic expectations, plan, and protect your time and energy. Strategies include:


  • Creating a clear budget
  • Saying no to non-essential obligations
  • Maintaining healthy routines
  • Taking regular breaks
  • Reaching out for support when needed


Focus on what matters most to you and allow yourself to rest.


3. Why do I get such bad anxiety around the holidays?


Several factors often trigger anxiety during the holidays:


  • Pressure to meet family or social expectations
  • Financial concerns
  • Changes in routine
  • Feelings of loneliness or grief
  • Past negative experiences tied to the season


If anxiety feels overwhelming or persistent due to these stressors, consider seeking support from a mental health professional, as it can be challenging to relax.


4. Why am I so anxious on holiday?


Being away from your usual environment can disrupt your sense of control and routine.


Pressure to enjoy the time, meet expectations, or adapt to new settings may arise. Changes to sleep, eating, or exercise habits can impact your mood. Establishing small routines and allowing time to recharge can ease anxiety.


Take Care of Yourself This Holiday Season



The holidays can be challenging, but you don’t have to manage the stress alone.


At Friends of ASH, we understand the emotional and mental strain the season can bring. Whether you're a patient, employee, or part of the broader community, we’re here to support your well-being through practical resources, events, and connection.


Follow us on Facebook  and Instagram to get encouragement and tools to protect your peace this season.


As the holidays approach, let’s remind each other that it’s okay to slow down, ask for help, and focus on mental wellness. We’re in this together.

May 31, 2026
Mental health fundraising in Austin keeps patient programs at Austin State Hospital running that state funding simply cannot cover. From 5K runs to patient art shows, Austin residents are raising money for things that actually matter: birthday celebrations, holiday meals, therapy animal visits, and more. Here's how it works, what it funds, and how you can be part of it. Key Fundraising Events That Support Austin State Hospital Friends of ASH runs two signature community fundraising events each year in Austin. Both are local, accessible, and direct. Every dollar raised stays here. The Insights Art Show The Insights Art Show features artwork created by patients at Austin State Hospital. The most recent show included roughly 125 to 130 pieces. Attendees can purchase artwork directly, and QR code donation plaques displayed throughout the venue allow visitors to give on the spot. It does two things at once. It raises money for patient programs and puts patient-created work in front of the broader Austin community. For visitors who've never set foot near Austin State Hospital, it's an introduction to the people behind the cause. The Bunny Run The Bunny Run is an annual 5K that brings Austin locals together to raise money for mental health care at ASH. It's open to anyone who wants to show up and run for a cause that's genuinely close to home. How Austin Locals Are Making a Difference for Patients at ASH Not everyone raising money for mental health Austin, TX programs is crossing a finish line or buying artwork. Some are donating $25 online. Some Austin businesses have become devoted sponsors of the annual events and other initiatives. Some are volunteering behind the scenes and helping things run smoothly. The Centers for Disease Control and Prevention reports that mental health conditions are among the leading causes of disability worldwide and that community-level support meaningfully improves patient outcomes. In Austin, that support takes shape one fundraiser at a time. Here's what that actually looks like on the ground at ASH: Patients receive monthly birthday parties because community donations cover the cake and decorations. Families living more than 75 miles away can stay at the on-campus Family House, funded entirely through community giving, not state appropriations. Patients receive personal care items such as journals, hair gel, and underwear to preserve basic dignity during their stay. Off-campus outings, including bowling trips, sports events, and concerts, get funded so patients can practice real-world social skills and independence. The Pet Partners program, which has trained therapy dogs to visit patient units, covers its training and certification costs through fundraising. How to Start or Join a Community Mental Health Fundraising in Austin for ASH The fastest way to make an impact is to join something already happening. Here's what your options look like. Join an Event Sign up for the Bunny Run or attend the Insights Art Show. Both Austin State Hospital fundraising events are open to the public and designed for everyday participation. You don't need a professional background in mental health or a history of giving to show up. Start a Peer Fundraiser You can raise money for mental health programs in Austin, TX, by running a peer-to-peer fundraiser on Facebook Fundraisers or GoFundMe and directing contributions to Friends of ASH. It's a low-effort way to bring your personal network into the cause without organizing a full event yourself. Volunteer Your Time Volunteering at fundraising events is its own form of community support. The Volunteer page on Friends of ASH outlines the available roles and the process for getting more hands-on. Become a Business Sponsor Austin businesses that want to engage in community support mental health in Austin programs can sponsor events or contribute in-kind services. Sponsorship puts your business in front of a community-minded audience while directly contributing to patient care at ASH. The Impact of Community Fundraising on Patient Programs at ASH When you raise money for mental health programs through Friends of ASH, the impact is local and traceable. This isn't a national charity routing donations through layers of administration. The money stays in Austin and goes directly to Austin State Hospital programs. People at ASH are, in many cases, separated from their regular lives and communities for extended periods. Holidays can feel isolating. Birthdays can pass without acknowledgement. The experience of being cared for by the community outside the hospital walls, through a piece of birthday cake or a therapy dog visit, signals something much more than a small gesture. It signals that people haven't been forgotten. Get Involved With Mental Health Fundraising in Austin, TX Friends of ASH accepts donations year-round and welcomes new volunteers, sponsors, and community fundraisers at any time. You can start small. Donate once. Show up for the Bunny Run. Share a fundraiser with your network. Every contribution supports patients at Austin State Hospital who rely on community involvement for care that goes beyond clinical treatment. Explore ways to get involved and find the right entry point for you, whether that's a one-time donation, recurring giving, or showing up at the next Bunny Run. Frequently Asked Questions 1. Does Friends of ASH accept in-kind donations, or is it cash only? Friends of ASH accepts both monetary gifts and in-kind donations. Physical items such as art supplies, personal care products, and seasonal decorations have been sent directly to patient programs. If you're unsure whether a specific item is needed, reaching out to the organization before donating is the best way to ensure your contribution is used. 2. Can people outside participate in mental health fundraising in Austin efforts for ASH? Yes. While Friends of ASH primarily serves the Austin area, anyone from outside the city can donate online , run a peer fundraiser from wherever they are, or sponsor an event remotely. Nonprofit fundraising Austin, TX campaigns like the Bunny Run also attract participants from surrounding Central Texas communities, including Round Rock, Cedar Park, and Pflugerville. 3. How does Friends of ASH decide which patient programs get funded first? Funding decisions are guided by the gaps left by state appropriations. Programs that directly affect patient dignity and daily quality of life tend to be prioritized, such as personal care items, birthday events, and off-campus social outings. The organization works closely with Austin State Hospital staff to identify what's most needed at any given time . 4. Are donations to Friends of ASH tax-deductible? Yes. Friends of ASH is a registered 501(c)(3) nonprofit organization, which means your donation is tax-deductible to the extent permitted by law. Consult a tax professional for advice specific to your situation. 5. How does Friends of ASH report on how fundraising dollars are used? Friends of ASH shares updates on program impact through newsletters and community communications. As a registered 501(c)(3), the organization is also required to file annual financial disclosures, which are publicly accessible. If you want to know where a specific donation went before giving, the organization encourages supporters to ask directly. Key Takeaways Mental health fundraising in Austin directly funds programs at Austin State Hospital that state law prohibits public money from covering. Friends of ASH runs two main annual events in Austin: the Insights Art Show and the Bunny Run. Donations fund specific, real things: birthday parties, holiday events, off-campus outings, therapy animal programs, and personal care items for patients. You can get involved by attending an event, volunteering, starting a peer fundraiser, or sponsoring as a business. All money raised through Friends of ASH stays in Austin and goes directly to patient programs. Friends of ASH has maintained this mission for over 70 years as a dedicated community partner to Austin State Hospital.
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