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Writer's pictureHeather Steele

Holiday Fatigue: Preventing Burnout and Protecting Your Mental Health



The holidays are often painted as a time filled with joy, family, and warmth, but for many, this time of year comes with immense pressure to do it all—and do it perfectly.

 

From hosting gatherings to finding the perfect gifts, the demands can leave us feeling physically and emotionally drained.


If you’ve ever felt like you’re running on empty by the time the holidays arrive, you’re not alone. 


Many of us experience what's known as “holiday fatigue,” and without proper care, it can quickly lead to burnout.


The Pressure to Be Perfect



For many women, especially those balancing careers, families, and social commitments, the holiday season can feel like a never-ending list of expectations. 


There’s pressure to make everything perfect—the decorations, the food, the gifts, and even maintaining harmony among family members. If this sounds familiar, you're not alone.


Take Emily (name changed for privacy), a 38-year-old mother of two.


She works full-time but also feels the pressure to host the perfect Christmas dinner, buy thoughtful gifts for everyone, and attend every holiday event. 


As the season progresses, she notices that she’s not sleeping well, snapping at her kids, and feeling increasingly overwhelmed. Despite putting on a brave face, Emily is emotionally and physically exhausted by the time Christmas arrives.


For people like Emily, the pressure to "do it all" can lead to what we call holiday fatigue—and if left unchecked, it can turn into full-blown burnout.



Recognizing Holiday Fatigue and Burnout





It’s important to understand that holiday fatigue isn’t just about feeling tired after a long day of shopping or decorating. 


It’s about an ongoing sense of exhaustion—emotionally, physically, and mentally.


When we push ourselves to meet everyone’s expectations, we risk burnout, which often shows up in the form of:


  • Irritability: Snapping at loved ones or feeling easily frustrated

  • Insomnia: Trouble falling asleep or staying asleep, despite being exhausted

  • Emotional Overload: Feeling teary, overwhelmed, or on the verge of breaking down

  • Lack of Interest: Losing enthusiasm for the holiday activities that normally bring joy

  • Physical Symptoms: Headaches, muscle tension, or frequent illness due to stress


If you’ve been feeling this way, you might be experiencing more than just a little holiday stress—it could be holiday fatigue or burnout.



Practical Strategies to Manage Holiday Fatigue




The good news is, with the right tools and mindset, you can enjoy the holidays without sacrificing your well-being. Here are a few strategies that can help:


  • Set Boundaries: It’s okay to say no. If attending every holiday party or hosting a large family gathering feels too overwhelming, set limits. You don’t have to do it all.


  • Practice Mindfulness and Grounding Techniques: Mindfulness isn’t just about meditation—it’s about being present. Take a few minutes each day to focus on your breathing, stretch, or even go for a short walk. These small moments can reset your mind and body.


  • Delegate Responsibilities: You don’t have to handle everything by yourself. Let your family or friends take on some of the work—whether it’s helping with cooking, decorating, or shopping. It’s okay to ask for help.


  • Let Go of Perfectionism: Remember, people will remember the moments shared, not the perfect decorations or the most extravagant gifts. Focus on connection rather than perfection.


Emily, for example, found relief when she decided to scale back her holiday plans.

 

Instead of hosting a huge dinner for her extended family, she opted for a smaller, potluck-style meal where everyone contributed.


She also made a point to take time for herself—whether that meant going for a morning walk or spending 10 minutes doing deep breathing exercises.



Recognizing When It’s Time for Professional Help




While it's normal to feel a little stressed during the holidays, it's essential to recognize when it’s becoming too much. 


If you're experiencing persistent feelings of sadness, hopelessness, or anxiety that interfere with your ability to function, it may be time to seek professional help. 


Other signs include:

  • Feeling overwhelmed most of the time

  • Struggling to complete daily tasks or responsibilities

  • Avoiding social events or isolating yourself

  • Experiencing sleep disruptions or changes in appetite

  • Constant feelings of irritability or anger


At Morrisville Counseling and Consulting, we’re here to help you navigate the pressures of the holiday season and beyond. 


Therapy can provide you with the tools and support you need to manage stress, set healthy boundaries, and find more balance in your life.



Take the First Step Towards Relief




If holiday stress and fatigue are affecting your mental health, don’t wait until it becomes overwhelming.


Our team of compassionate therapists is here to guide you through it.


Reach out to us today for a free 15-minute consultation and find out how we can help you regain control, find peace, and enjoy the holidays on your own terms.

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