When Christmas feels stressful, not festive
It’s that time of year again as the lead-up to Christmas kicks off. For many of us, this can feel like a sprint we didn’t sign up for. You might be juggling work deadlines, family gatherings, financial pressure, social commitments or simply trying to stay motivated when you’re already exhausted.
If that sounds familiar, you’re not alone. End of year burnout is incredibly common, especially in the lead-up to the Christmas holidays.
The good news? There are small, realistic ways to protect your energy and steady yourself through the busy final stretch, even if you can’t take time off just yet.
Why End of Year Burnout Happens
As the year winds down, many people face a perfect storm of pressure at work and at home. You might be wrapping up projects, hitting targets, navigating workplace changes, planning Christmas celebrations, managing family dynamics, or feeling the financial pinch that often comes with December.
The World Health Organization describes burnout as a state of emotional, mental and physical exhaustion linked to prolonged stress, and December is one of the most common times it surfaces. Rather than appearing suddenly, end of year burnout usually builds over time, through sustained pressure and minimal recovery time.
A quick way to check in with yourself at this time of year is to notice how you’re really feeling. Do you feel constantly tired, even after resting? Are you more irritable, flat, numb or cynical than usual? Do simple tasks feel harder than they used to? If you’re nodding along, it may be a sign that your nervous system is under strain. It doesn’t mean anything is “wrong” with you, but it does mean your body is signalling that things are feeling like too much right now.
The good news? There are small, realistic ways to protect your energy and steady yourself through the busy final stretch even if you can’t take time off just yet.
3 Practical Ways to Manage End of Year Burnout
These aren’t big lifestyle overhauls. They’re small, realistic adjustments that help reduce pressure right now, no matter what type of job or family situation you’re in.
1.Lower the Bar Just for December
This is not the month for perfection. Burnout eases when we shift from:
“I must do everything brilliantly,”
to:
“What actually has to be done and what can be good enough?”
Try this:
- Pick one or two priorities per day
- Let everything else be secondary
- Notice how your stress shifts when you stop aiming for “all of it”
Lowering the bar isn’t giving up. It’s conserving energy so you don’t crash.
2. Take Micro-Breaks Even If You’re Flat Out
When you’re exhausted, your nervous system needs frequent small resets, not just one big holiday at the end.
Realistic micro-resets include:
- 5 slow breaths before starting your next task
- Standing up and stretching after being seated for a while
- Stepping outside for 2 minutes of fresh air
- Drinking a glass of water slowly instead of rushing your coffee
These seem simple, but they directly calm your stress response and reduce emotional overload.
3. Say No to Last-Minute Requests
December has a habit of turning into a month of “just one more thing before Christmas.” It’s okay to say:
- “I don’t have capacity for that before the break.”
- “That will need to wait until January.”
- “I can do part, but not all of this.”
Healthy boundaries protect your energy and they also reduce resentment, overwhelm and mistakes caused by exhaustion.
Your Wellbeing Matters
As we head into the Christmas holidays, remember: taking care of yourself is one of the best gifts you can give both to yourself and the people around you.
If things feel heavy, strained, or simply harder than usual, you don’t have to handle it on your own. Speaking with a psychologist can help you feel steadier, clearer and more supported as you move through this demanding time of year.
If you’d like support, the team at Ahead Psychology is here to help. You can reach out at any time to book a confidential appointment, whether you’re feeling burnt out, overwhelmed, anxious, or just not quite yourself.
👉 Learn more about our psychologists here: Meet Our Team