Holiday Burnout: Tips for Prevention and Response from a Burnout Recovery Therapist
For many people, the holidays aren't the most wonderful time of the year, they're the most exhausting. Between family obligations, packed calendars, travel, and end-of-year work pressure, it’s no surprise that so many people hit a breaking point by December.
As burnout recovery therapists, we see a sharp uptick in emotional exhaustion during the holidays. For high achievers, people-pleasers, caregivers, and anyone with strained family relationships, this time of year can drain every ounce of your capacity.
If you're already feeling stretched thin, or want to avoid getting there, this guide is for you.
What Is Holiday Burnout?
Holiday burnout is a seasonal form of emotional and physical exhaustion brought on by an overload of obligations, overstimulation, and unmet expectations. It often shows up as:
Dreading social events, even the ones you used to enjoy
Feeling numb, disconnected, or irritable
Trouble sleeping, headaches, or frequent illnesses
Snapping at loved ones (and feeling guilty afterward)
Struggling to keep up with work or life despite “time off”
This isn’t just holiday stress. It’s your body and brain begging for a break.
Why Burnout Hits Harder During the Holidays
Several factors collide at once:
Work + home overload: End-of-year deadlines stack on top of extra holiday prep
Family pressure: Old roles, unresolved dynamics, or grief may resurface
Financial strain: Gift-giving, travel, and events can quickly blow past budgets
Social overload: Too many gatherings with too little downtime
Personal expectations: Pressure to make the season “meaningful” or “perfect”
For many, this adds up to emotional depletion, especially if you’re already running on empty.
How to Prevent Holiday Burnout
1. Lower the Bar
You don’t have to make this the best holiday ever. You don’t have to say yes to every invitation, or show up with hand-baked gifts, or solve every family conflict.
Permission to aim for “good enough” instead of perfect.
2. Protect Your Time and Energy
Set limits ahead of time for:
How many events you’ll attend per week
How long you’ll stay
How much money or time you’ll spend on gifts
Consider giving most people the same gift, such as a fun cookbook, card game, or experience gift certificate
Outsource what you can; homemade baked goods and customized gifts come at a non-monetary cost to you
Have a few “graceful exit” scripts ready:
“We’re keeping things simple this year.” “I need to leave early tonight. I’ve been running on low.”
3. Create Non-Negotiable Rest Blocks
Mark actual rest time on your calendar like any other obligation. That means:
At least one night a week with no plans
Scheduled naps, baths, solo walks, or quiet time
No errands, work emails, or family drama during that window
Your nervous system needs space to reset. Give it that gift.
The four layers of holistic healing.
4. Stick to Basics: The 4-Part Daily Reset
Each day, aim to hit just four things:
Tend to your mental health (journaling, therapy, mindfulness)
Tend to your physical body (walk, nutrition, medications as prescribed, gentle movement)
Tend to your social health (connect with someone supportive and non-draining)
Connect with meaning (a ritual, spiritual practice, connection to something bigger than yourself, or small act of kindness)
It doesn’t have to be perfect, just consistent.
What To Do If You're Already Burned Out
1. Take Leave Seriously, Even If It’s Informal
If you're feeling completely depleted, treat yourself like you're recovering from illness. Because in many ways, you are. Cancel what you can. Step back. Do less, not more.
If you have vacation or medical leave available, this may be a good time to take it. Burnout is a legitimate health concern, especially if it’s impacting your focus, mood, sleep, or physical health.
2. Don’t Confuse Recovery with Productivity
Recovery isn’t about catching up on errands, organizing the garage, or checking things off a to-do list. It’s about restoring your baseline functioning.
That means:
Resting without guilt
Eating and sleeping on a regular rhythm
Letting your nervous system re-regulate
Avoiding people, conversations, or content that deplete you
3. Say No, Even If It’s Uncomfortable
You don’t need to attend every party or explain every decision. Saying “I’m maxed out” or “I just need a quiet night” is enough.
Every “no” you say to others creates space to say “yes” to your own needs.
What Not to Do During Holiday Burnout
Don’t overbook your time, even with fun things
Don’t use alcohol or food to numb out
Don’t compare your holiday to others’ online highlight reels
Don’t isolate. Connect with people who feel safe, not obligatory
Don’t beat yourself up for needing rest. In some cultures, rest around the holidays is considered obligatory, such as Danish hygge practices
You Can Recover and Set the Tone for the New Year
Burnout isn’t a flaw, it’s a warning sign. If you're feeling overwhelmed this holiday season, practice radical self-compassion. You're just at capacity. And with the right tools and support, you can recover. But you won't if you just keep pressing on.
Whether you're hoping to get ahead of holiday burnout or already feeling the effects, burnout therapy can help you:
Reconnect with what brings you joy
Set healthy boundaries (and keep them, which is harder)
Build a life that doesn’t run on empty
Burned Out During the Holidays? Holistic Therapy For Burnout Can Help
We support high-achieving professionals, caregivers, and overwhelmed humans across California and Florida. Our burnout recovery therapists help you rest, rebuild, and reset on your own terms.
You deserve to feel grounded again. Schedule a free consultation and take the first step toward a more peaceful, sustainable holiday season.
