How to Cope with Holiday Stress and Burnout

For many, the festive season conjures images of cosy gatherings, twinkling lights and joyful celebration. But beneath the surface of holiday cheer, it’s often one of the most emotionally demanding times of the year particularly for women, caregivers, and those already stretched thin.

Add end-of-year deadlines, family expectations, financial strain and a packed social calendar, and you have the perfect recipe for holiday stress, or worse, burnout.

We rarely talk about it, but December burnout is real.

Why holidays can feel so overwhelming

We often enter the holiday season with a full plate, sometimes quite literally. But beyond the cooking, shopping, and socialising, there’s a hidden emotional load: the pressure to feel festive, to make everything perfect, and to keep everyone else happy.

When you’re already juggling work, relationships, children, health and finances, it’s easy to lose sight of your own needs.

Stress becomes burnout when it moves from “a bit too much” to a state of emotional, physical and mental exhaustion. You may feel drained, irritable, disconnected, tearful and sometimes guilty for feeling that way at a time when you’re “supposed” to be joyful.

Signs you’re heading toward holiday burnout

• Constant fatigue, no matter how much rest you get
• Feeling anxious, irritable or emotionally flat
• Struggling to concentrate or make decisions
• Snapping at loved ones or withdrawing altogether
• Feeling like “checking out” of your usual responsibilities
• Dreading things you normally enjoy

Burnout doesn’t happen overnight, it’s a slow accumulation of overwhelm, often with warning signs we ignore. The good news? With awareness and a few protective steps, we can stop it in its tracks.

Simple strategies to manage holiday stress

1. Drop the pressure to be everything to everyone

The holidays don’t need to look like a movie scene. You don’t have to bake from scratch, host multiple gatherings, or have every gift wrapped with a satin bow. If you’re overcommitting to avoid disappointing others, ask yourself: What would happen if I did a little less? You might find that people appreciate your presence more than your perfection.

2. Redefine ‘tradition’

Sometimes, we stick to traditions out of guilt or habit even if they no longer serve us. It’s OK to create new ones that reflect your current needs and values. Quiet mornings, simpler meals, or even opting out of certain events can be incredibly freeing.

3. Schedule time to do absolutely nothing

The nervous system needs moments of stillness to recharge. Even 10-minute breaks throughout the day with no screens, no noise, just breathing can help regulate stress hormones and reset your internal rhythm.

4. Protect your boundaries like a gift

Before saying yes to every invitation, check in with yourself. Is this a genuine yes or a people-pleasing one? Healthy boundaries can sound like:

• “We’re keeping things low-key this year.”
• “Thanks for the invite, but I’m at capacity.”
• “Let me get back to you, I need to check how I’m feeling.”

What if you’re already burnt out?

If you’re already at the point of burnout, the priority isn’t to push through — it’s to pause and recover.

Ask for support. Take time off if you can. Prioritise rest and nourishment. Speak to someone you trust whether that’s a friend, your GP or a therapist. And most importantly, give yourself permission to not be everything to everyone.

Therapies such as BrainWorking Recursive Therapy® (BWRT) can be particularly effective for emotional burnout. Unlike traditional talk therapy, BWRT works directly with the part of the brain that governs automatic emotional responses often the root of our stress and overwhelm.

By working with the brain’s early-response system (sometimes called the “lizard brain”), BWRT can help release emotional pressure quickly and without the need to rehash every stressful memory. Clients often describe it as a mental “reset”, helping them feel clear, calm, and more in control again.

It’s just one example of how modern approaches to mental wellbeing are helping people recover faster and stay well longer.

Holiday self-care checklist

Here are a few grounding questions to ask yourself throughout the festive season:

• What do I need today?
• What can I let go of?
• What would rest look like right now?
• Who can I say “no” to lovingly and clearly?
• What would bring me a moment of joy or peace?

A season of realistic joy

Ultimately, the most powerful thing we can do during the holiday season is lower the bar, not in terms of love or care, but in terms of unrealistic expectations.

Joy doesn’t need to be loud or Instagram-worthy. Sometimes it’s found in a quiet cup of tea, a short walk in the winter air, or simply the relief of saying “not this year” to something that drains you.

Whether you’re revelling in the festivities or surviving them this year, know that you’re not alone and that you are allowed to take up space without taking on everything.

By Julie Watts, Director of the International BWRT Institute

About the author

Julie Watts is a passionate advocate for mental wellness and Director of the International BWRT Institute, the global organisation supporting the training, development and ethical oversight of BrainWorking Recursive Therapy® – a modern, neuroscience-based approach to resolving issues such as anxiety, trauma, phobias, and emotional overwhelm.

Learn more at www.bwrt-professionals.com