As a psychotherapist, I see many people entering the holidays emotionally exhausted from life’s demands, rather than looking forward to celebrating with family and friends. While this season is often associated with joy and connection, it can also intensify exhaustion and emotional overload. Some clients describe what they think is “just stress,” but on closer look, they’re experiencing burnout.
Understanding the difference between stress and burnout is key during this busy time. To appreciate how this may relate to your own experience, when you recognize early signs and respond intentionally, you can move through the season with more balance and less strain.
Stress vs. Burnout: What’s the Difference?
Stress is our nervous system’s normal response to demands, challenges and responsibilities. It often shows up as urgency as your body and mind work to meet expectations. Stress is usually situational and temporary. You may feel overwhelmed, but also confident that pushing harder or finishing your to-do list will help. Energy is high, even if you’re feeling frazzled.
Burnout is chronic emotional, physical, and mental exhaustion because of prolonged stress without adequate rest or support. Burnout isn’t about doing too much; it’s about having nothing left to give. You might feel depleted, detached, hopeless, or numb. Tasks that once felt manageable now seem insurmountable. Rest doesn’t help, and motivation drops. Burnout is a signal that your system has run on empty for too long.
During the holidays, the line between stress and burnout can blur. Added expectations, family dynamics, financial pressures, and packed schedules can push an already strained nervous system past its limits.
How to Cope as You Enter the Holiday Season
Coping with burnout takes self-awareness, practical boundaries, and intentional rest. Here are strategies I share with clients and use myself:
- Slow Down Enough to Notice Your State
Before saying yes to more activities and responsibilities, pause and observe your internal state. Ask yourself:
- Am I stressed, or am I burned out?
- What do I most need today: rest, support, connection, or space?
Awareness is the first step toward change.
- Create Boundaries That Match Your Capacity
Burnout can worsen if we push past limits to meet others’ expectations. This holiday season, give yourself permission to:
- Say no to events that drain you
- Limit time in emotionally taxing environments
- Step away from conversations or dynamics that feel overwhelming
A boundary is not a rejection; it’s an act of self-preservation.
- Build in Real Rest (Not Just Collapse Time)
Burnout calls for restorative rest, not just scrolling on your phone at day’s end.
Try incorporating:
- Quiet time without stimulation
- Gentle stretching or yoga
- Mindful breathing
- Time in nature
Your nervous system needs moments of deep rest to balance and reset.
- Adjust Expectations-Especially the Unspoken Ones
Many people carry beliefs about how the holidays “should” look or how they “should” show up. Give yourself permission to do less. Choose simplicity. Let this season focus on presence, not perfection.
- Lean on Support
Whether it’s a therapist, partner, friend, or coworker, let someone know you’re struggling. Burnout thrives in silence. Sharing how you feel can be a meaningful first step toward change.
- Reconnect With What Actually Feels Meaningful
Burnout can disconnect you from your values and sense of purpose. Take time to reconnect with what matters-small rituals, quiet moments, or spending time with people who bring comfort and ease.
The holiday season can be joyful but also demanding. If you’re noticing signs of burnout, respond with compassion, not pressure. Prioritize your emotional well-being by setting boundaries, seeking support, and caring for yourself, rather than pushing through. This approach will help you truly honour yourself during the season and enjoy this special time of year.
Maura McClellan is a registered social worker and psychotherapist at Your Therapy.
Your Therapy is a safe, welcoming counselling therapy practice in the Greater Toronto Area, supporting clients with therapy, mental health guidance, and practical tools for well-being. Thanks for reading and, as always, please feel free to reach out with questions about talk therapy or other mental health issues.
