The holidays are often described as “the most wonderful time of the year,” but for many people, they can also be one of the most stressful. Between packed schedules, family expectations, financial pressures, and the push to make everything perfect, it’s easy to lose sight of your own well-being.

If you’ve ever ended a holiday season feeling more drained than joyful, you’re not alone. Two in five (41%) U.S. adults said their stress increases during the holiday season, November through January, compared with other points in the year (APA, 2023). Taking time to care for yourself isn’t selfish. It’s essential. When you nurture your own mental and emotional health, you’re better equipped to fully enjoy the season and connect meaningfully with others.

Here are a few ways to protect your energy and prevent burnout this holiday season:

• Recognize the Early Signs of Burnout: Holiday burnout can look different for everyone. You might feel more irritable or anxious, have trouble sleeping, or experience physical symptoms such as headaches or fatigue. Pay attention to these signs. They’re your mind and body’s way of saying it’s time to slow down and regroup.
• Set Realistic Expectations: It’s easy to fall into the trap of perfection. Wanting every meal, gift, and moment to be “just right.” However, trying to meet unrealistic standards only adds stress. Embrace the imperfections of the season, set realistic expectations. Remember your worth is not tied to the effort you put forward or how the holidays turned out.
• Keep Up with Your Boundaries: With additional pressures to make the season “joyful,” people often let important boundaries slide. It’s okay to not invite certain people or to pass on a situation that will make you feel overwhelmed, unhappy, or unsafe. Your boundaries are crucial to help you regulate your physical and emotional wellbeing as well as personal safety.
• Keep Self-Care Simple: Self-care doesn’t have to mean extravagant spa days or week-long getaways. It can be as simple as taking a quiet walk after dinner or saying ‘no’ to an extra commitment. Even small, intentional moments of rest can make a big difference in how you handle stress.
• Stay Connected and Honest: The holidays can sometimes bring up feelings of loneliness or overwhelm, even when surrounded by loved ones. Reaching out to a trusted friend, family member, or counselor to share how you’re feeling can provide much-needed support and perspective. You don’t have to navigate holiday stress alone. Connection can be one of the most powerful antidotes to burnout.
• Create Space to Breathe: Give yourself permission to pause. Step away from the noise, take a few deep breaths, and allow yourself to reset. You might be surprised by how much clarity and calm can come from just a few mindful moments.

This holiday season, remember that your well-being matters too. By taking care of your mind and body, setting healthy boundaries, and allowing yourself time to rest, you create space for genuine joy and meaningful connection.

If you, or a loved one, is experiencing concerns with substance use, mental health, problem gambling, and/or other challenges, please contact Nicasa Behavioral Health Services at 847-546-6450 or email info@nicasa.org.

You deserve to feel well, supported, and at peace this season.