How to Manage Holiday Stress and Avoid Burnout
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 nearly 9 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
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.
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.
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.
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.
