The holidays are a time of joy, connection, and celebration—or at least that’s the ideal. Yet, for many, this season brings not peace but heightened stress. According to the American Psychological Association (2023), 89% of people report feeling stressed during the holidays. This paradox—a season associated with happiness becoming one of the most taxing—arises from the convergence of work deadlines, family obligations, and social commitments that often leave little room for tending to ourselves.
What if this year could be different? What if, instead of pushing ourselves to exhaustion, we approached the season with greater intention and care? At its core, self-care during the holidays isn’t a luxury; it’s a necessity. When we pause to center ourselves amid the whirlwind of activities, we create the space to navigate the season with clarity and balance.
The Paradox of Holiday Stress
For some, the holidays are invigorating—a time when energy and connection flow freely. They thrive on the activity: holiday parties, family gatherings, and festive preparations are sources of joy and motivation. Yet even those who thrive on holiday cheer can experience unexpected exhaustion. The sheer volume of demands, from navigating packed schedules to meeting heightened expectations, can lead to feelings of burnout. For these individuals, acknowledging the need for downtime can feel counterintuitive, and stepping back might even bring a sense of guilt or stress.
For others, the holidays can be overwhelming from the start. Packed schedules, noisy gatherings, and heightened social obligations often leave them feeling fatigued and disconnected. These individuals crave rest and solitude but may struggle to carve out space for their needs amidst cultural and familial expectations.
This duality—joyful connection and draining exhaustion—illustrates the paradox of holiday stress. The same season that brings meaning and celebration can also leave us feeling stretched too thin. A Gallup poll (2023) found that one in four professionals feels burned out before the year ends, reflecting how holiday pressures intersect with workplace demands. Recognizing this dynamic is the first step toward balance, whether you draw energy from the holiday bustle or feel worn out by it.
Meeting End-of-Year Work Demands
The workplace often becomes a pressure cooker as the year draws to a close. Deadlines, performance reviews, and budget planning collide with the personal demands of the season. The pressure to finish strong while preparing for time off can leave little room for balance.
Prioritization is critical during this time. Not every task carries the same weight. Start by identifying what must be completed before the holidays and what can wait until afterward. By clarifying priorities, you can focus your energy where it matters most.
Clear communication is equally important. Share your priorities with your manager or team and set realistic expectations about what can be accomplished before the holiday break. If you’re a leader, foster a supportive environment by helping your team manage workloads without unnecessary stress.
Building in buffer time for unexpected challenges can also make a difference. The holidays often come with surprises—urgent requests, last-minute meetings, or unexpected absences. Leaving space in your schedule to accommodate these moments can prevent you from feeling overwhelmed.
Reclaiming Self-Care
Amid these demands, self-care gets sidelined more often than any of us would like. It’s easy to view taking time for ourselves as selfish or unnecessary when there’s so much to be done. But this mindset is precisely what leaves many of us feeling depleted by the time the new year arrives. And the great irony is that the push to get more done often backfires and reduces our productivity.
Self-care isn’t an indulgence; it’s a necessary practice of sustaining ourselves so we can show up fully for the people and responsibilities that matter most. For those who thrive on holiday activity but feel the pull of exhaustion, self-care might mean scheduling intentional downtime to recharge between events. A quiet evening with a book or a walk in nature can help restore balance without sacrificing participation in the activities they love. For others, it might involve setting boundaries, saying no to overcommitments, or finding moments for reflection and gratitude.
Recognizing that rest is a necessary part of thriving during the holidays—not a sign of weakness—can be transformative.
Managing Social Commitments
The holidays often bring a surge of social activities: office parties, neighborhood gatherings, gift exchanges, and family visits. While these events can create joy and connection, their sheer volume can feel overwhelming.
Managing social commitments starts with honesty. Instead of responding to every invitation with “I’ll try to make it,” pause to consider whether the event aligns with your values and energy. If it doesn’t, a clear and kind no—such as “Thank you so much for the invitation, but I’m unable to attend this year”—can set boundaries while maintaining relationships.
For gatherings you truly want to attend, consider scaling your participation to fit your capacity. Communicating this upfront, such as saying, “I’d love to stop by and say hello, but I’ll need to leave early,” can reduce stress while still allowing you to connect meaningfully.
Prioritizing quality over quantity is key. Choosing a few meaningful events to attend wholeheartedly can create a deeper sense of connection while avoiding burnout. Even for those who thrive on the energy of a full holiday schedule, building moments of rest between commitments is vital for sustaining joy and preventing exhaustion.
Key Points to Remember
- Stress affects everyone differently: Whether you find energy in the season’s activities or feel drained by them, recognizing your personal limits is essential.
- Self-care is foundational: Taking care of your physical, mental, and emotional well-being ensures you can fully engage with the people and activities that matter most.
- Honesty creates clarity: Clear communication about your boundaries and capacity helps manage expectations and reduces guilt.
- Rest is productive: Scheduling downtime amid the busyness of the holidays is not indulgent—it’s essential for sustaining your energy and presence.
By approaching the holidays with intention and self-awareness, you can embrace the season’s joys while navigating its challenges with resilience and grace.
References
American Psychological Association. (2024). Even a joyous holiday season can cause stress for most Americans. Retrieved from https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
Calm. (2023). How to have a stress-free holiday: 16 holiday self-care tips. Retrieved from https://blog.calm.com/blog/holiday-self-care
Gallup. (2023). Workplace burnout: Causes and cures. Retrieved from https://www.gallup.com/workplace/349484/workplace-burnout-causes-and-cures.aspx
Health Coach Institute. (n.d.). 20 tips for holiday self-care. Retrieved from https://www.healthcoachinstitute.com/articles/20-tips-for-holiday-self-care
National Council on Aging. (2023). Mental health and the holidays: 9 tips for self-care. Retrieved from https://www.ncoa.org/article/mental-health-and-the-holidays-9-tips-for-self-care
Psychology Today. (2021). Healthy holiday boundaries. Retrieved from https://www.psychologytoday.com/us/blog/conquering-codependency/202112/healthy-holiday-boundaries
University of California, Davis Health. (2023). 10 tips to reduce stress and take care of yourself during the holidays. Retrieved from https://health.ucdavis.edu/blog/cultivating-health/10-tips-to-reduce-stress-and-take-care-of-yourself-during-the-holidays/2023/12
