Tackle Your Holiday Mental Health with These Steps

The holidays are often filled with cozy lights, holiday gatherings, and nostalgic traditions, but it also brings a unique kind of stress that can wear down even the happiest of people. Between the rush of events, family expectations, financial stress, and the overall peak of the end of the year, holiday burnout is extremely common during the last few months of the year. Despite the expectation that we should do all the things like cook, entertain, decorate, and give gifts, it’s totally okay to simplify our holidays (or skip some steps). In fact, doing less may be the key to enjoying more.

What Burnout Looks Like During the Holidays

Holiday burnout doesn’t happen all at once. It often begins with subtle emotional, physical, and behavioral changes that occur over time.

Family expectations, the tendency to please, and the pressure of financial responsibilities can all be mentally draining throughout the holidays. As a result, burnout can lead to irritability, mood swings, or a feeling of being overwhelmed the moment you open your calendar. You may feel disconnected from the excitement you normally enjoy, like the holiday magic isn’t there this year. It can also bring about more anxiety or sadness, especially if the season brings back memories or sadness.

Physically, your body may be signaling that it’s overloaded, including unexplained fatigue (even while you’re sleeping), headaches, muscle tension, and difficulty falling or staying asleep. These symptoms can make everyday tasks feel more burdensome than they should be.

Burnout can also change the way you behave. Some people withdraw from social activities, while others overschedule themselves in an attempt to keep up. Concentration may decline, procrastination may increase, and coping mechanisms such as overeating, stress drinking, or relying on caffeine to cope may begin to creep in.

How to set healthier expectations and simplify the holidays

If you’re seeking more balance this year, the shift starts with adjusting your expectations.

Ask yourself: What do I really value this season? Your answer might be to rest, connect, or create simple moments of joy. Typically, this isn’t a long list of obligations that you take on year after year. Choosing values ​​over expectations can give you immediate relief.

Communicate boundaries

Saying “no” is not rude. It’s part of being an adult. Politely decline events or favors that add unnecessary stress to your already full schedule. Set clear expectations with your family around your budget, time, and emotional energy. These conversations, while sometimes uncomfortable, can lead to healthier traditions in the future.

give up perfection

Giving up on perfection can be hard to do when you’re used to doing it all. However, it’s best to accept the idea that “good enough” is more than enough. You don’t have to recreate the perfect dinner or fit your schedule in with every activity. Have family rotate visits every other year so you’re not traveling all day, or try hosting some small events of your own and bringing family over. Keep in mind that hosting can also be expensive, depending on your preparation, budget, and guest list.

plan ahead

If done correctly, planning as much as possible in advance will help you save a lot of time, money, and stress. First, always determine what is necessary and what can be given up. For example, when grocery shopping, stock up on key items you know you’ll need and follow the list closely to avoid unnecessary purchases or extra trips in the future. For gifts, create a budget early and stick to it. A little intention goes a long way, especially when you’re pressed for time.

nourish your body

Choose foods that provide your body with stable, long-lasting energy, such as whole grains, lean proteins, fruits and vegetables. A balanced meal will support your mood, energy levels and stress tolerance, especially when your body is stressed, such as during the holidays. Consider preparing a few simple meals ahead of time during busy weeks so you’re not relying on sugary snacks or quick fixes. And don’t forget to eat regularly. Skipping meals can make stress even more overwhelming.

Protect your health

Maintain daily habits that keep you feeling grounded, such as prioritizing sleep, staying hydrated, and moving your body regularly. Using a smartwatch or fitness tracker is also great for helping you monitor your stress and sleep levels. From there, you can make the adjustments you need before burnout sets in. Also, be sure to schedule mindful breaks, whether it’s a short walk, 10 minutes of reading a book, or a quick meditation.

Create a recovery ritual

Additionally, it’s important to give yourself space to decompress after a hectic activity so that your body and mind can recover. Build in short recovery moments during the season. This can include a quiet morning with a cup of tea and no plans for the evening, or a brief digital detox to take a break from constant stimulation. After your vacation is over, relax into a gentle reset rather than jumping right back into high gear. This gives you time to refocus on your nutrition, fitness, and self-care goals and reestablish a routine that makes you feel balanced and energized.

The holidays don’t have to be a marathon of action, giving, entertaining and hustling. When you step away from the pressure of performing and focus on what really matters—connection, comfort, and genuine moments of joy—the season becomes lighter and more meaningful. By setting healthier expectations, protecting your health, and simplifying as much as possible, you can create space for a vacation experience that truly feels fulfilling to you.