Content provided by the Health & Wellness Team at GBS Benefits
While traditionally associated with celebration, generosity, and connection, the holiday season can also be a period of heightened stress and emotional fatigue. A 2025 survey by mental health care provider LifeStance Health found that 57% of people find the holiday season stressful. The survey also revealed topics commonly addressed in therapy around the holidays, such as navigating social gatherings, displaying performative happiness, dealing with loneliness, and managing family discussions about current events and politics.
For many individuals, the combination of professional responsibilities, social commitments, financial concerns, and personal expectations creates a demanding mix that can lead to burnout—a state of physical, emotional, and mental exhaustion caused by prolonged stress.
Although burnout is prevalent during this season, there are ways to help prevent and manage it, allowing you to enjoy the holidays. Here are a few tips to help you make room for rest and connection during this season.
Set Realistic Expectations
There are many moving pieces to consider for a successful holiday season. Setting realistic expectations is crucial so you don’t overcommit yourself or fall into the trap of perfectionism.
One easy switch is to send e-cards for the holidays instead of physical cards. This can help you connect with loved ones while saving time putting together envelopes and postage. Other ways to help keep tasks realistic during the holidays include breaking down goals into manageable tasks, setting timelines, and rewarding yourself for checking items off your to-do list. Keep your holiday commitments manageable to avoid burning out.
Start Early
No matter your holiday plans, spreading out your tasks and starting early can help reduce stress levels. This way, you won’t be waiting until the last minute to complete tasks and rushing through responsibilities. Consider the following ways to prepare ahead of time:
- Send digital invitations for parties or hosted events at least two weeks in advance.
- Make necessary purchases a few weeks in advance to ensure timely delivery. Decorate a few days before any hosted events.
- Arrange food plans, such as who’s bringing certain dishes to share, at least one week in advance.
Planning ahead and starting tasks early can prevent last-minute stressors. It may also be helpful to create a schedule that balances holiday activities with downtime. Prioritize tasks and delegate when possible.
Take Time to Recharge
Regular breaks from daily stressors can help prevent burnout by allowing your body and mind to relax and recharge. Rest restores your energy, boosts your mood, and increases productivity. It’s essential to make time for activities that refuel you, such as reading, spending time with family and friends, and going on outdoor walks. These moments of calm allow you to reconnect with yourself and find balance amid the hustle.
Build a schedule that includes time to recharge. Whether it’s setting boundaries around your time, saying no to extra commitments, or carving out quiet moments each day, prioritizing self-care is a way of honoring your needs. During the holidays, this might look like:
- Scheduling downtime between events to decompress
- Engaging in traditions that bring you joy, rather than those that feel obligatory
- Practicing mindfulness or gratitude to stay present
- Connecting with loved ones in ways that feel nourishing, not draining
By making space for rest and self-care, you can support your mental and physical health and fully enjoy the season.
Maintain Boundaries
It’s essential to establish clear boundaries between the time you allocate for tasks and the time you need for rest. Boundaries protect your emotions and your physical space. They can be a healthy strategy as you navigate the holiday season and a full calendar. To maintain healthy boundaries, avoid overcommitment by scaling back on tasks and setting a firm end time for parties. You can also try to compromise on events so you don’t get burned out; for example, you could say no to an all-day gift exchange but make time to stop by for a couple of hours to see loved ones. Don’t feel guilty about setting boundaries. The less stressed you are, the more fun the overall experience will be.
Connect With Purpose
While the holidays are often portrayed as a time of joy and togetherness, many people quietly navigate feelings of loneliness—even when surrounded by family and friends. A recent LifeStance Health report notes that more than half of Americans feel lonely during the season, often due to pressure to appear cheerful, unresolved family dynamics, or simply feeling misunderstood.
Loneliness doesn’t always mean being physically alone; it can also reflect a lack of emotional connection. Small, intentional actions can help, including honest conversations, active listening, shared experiences, and gentle check-ins with those who may be struggling. If you’re feeling lonely this season, know you’re not alone and connection is still possible. Reaching out, honoring your limits, and allowing space for vulnerability can help make the holidays feel more supportive and renewing.
Life can be hectic enough without the added pressure of the holidays. Planning events, shopping for gifts, navigating social dynamics, and traveling can make people feel overwhelmed and exhausted. Burnout during the holiday season is common, but you can practice strategies to manage or even prevent it.
