How To Avoid Christmas Burnout

Morning Winter Sun at Hardwick Park - The Antidote to Christmas Burnout

Whether this time of year fills you with excitement or makes your shoulders tense weeks in advance, it tends to ask more of us than usual. Our routines slip, boundaries slowly blur and suddenly there’s a steady stream of expectations tugging at us from every direction. It’s no wonder people drift into overwhelm or even Christmas burnout when they’re trying to meet all of it without pausing for breath.

With a little intention, though, it’s entirely possible to protect your own peace. Preparing for Christmas doesn’t have to mean doing more; often it means doing things differently, with awareness and compassion for yourself.

What follows are a few gentle suggestions to help you move into the season with more ease, space and steadiness, so you can reduce stress and anxiety and create a holiday that supports your wellbeing rather than drains it.

The festive season is often painted as something we all eagerly anticipate; a chance to slow down, reconnect and step away from the constant hum of everyday life. And for many, that’s true. There can be real joy in the gathering, the pause, the soft edges of December.

Yet for lots of people, this time of year also carries its own quiet tension. Being in close quarters with extended family can stir up old dynamics we’d rather not revisit. Also, the financial pressures of Christmas; the delicate dance between work and social commitments; the darker evenings and colder days; all of it creates a kind of background strain that’s easy to underestimate.

For anyone who experiences social anxiety, the season can feel even more demanding. Navigating the unspoken pressure of the work Christmas party or the uncertainty of invitations from friends doesn’t always feel festive at all.

And then there’s the to-do list that seems to stretch with every passing day, alongside the heightened expectations of others. It’s no surprise people find themselves sliding into festive overwhelm.

But it doesn’t have to be quite so draining. With a bit of gentle planning and a more mindful approach, it’s entirely possible to move through this season with more steadiness, clarity, and care for yourself.

If things start to feel overwhelming, there are simple ways to steady yourself in the moment; some small interventions that can stop your stress levels from climbing and help you stay connected to whatever joy is available.

When we feel safe, our bodies tend to settle and we can move through the day with more ease. But when something feels threatening, even subtly, the nervous system can flip into dysregulation. Suddenly we’re in fight, flight, freeze or fawn mode, snapping back in an argument we didn’t plan to have, shutting down completely, or hiding in the bathroom just to catch our breath. In those states, we’re no longer operating from the clear, reflective part of the brain. We’re being run by the ancient survival mode that doesn’t distinguish much between a bear in the woods and Uncle Peter launching into his favourite political monologue. To our nervous system, both feel like danger.

The idea in these moments is to guide yourself back into regulation; to help the parasympathetic system re-engage so your body can rest, digest and be able to think again.

The kindest approach is to notice the signs early and step in before you hit the point of no return. Don’t wait until you’re overwhelmed or ready to escape. Create regular pockets of time and space where you can reconnect with the people, places and activities that feel grounding and familiar. Little anchors make all the difference in a season that pulls us in many directions.

Conscious breaths

The breath is one of the quickest ways to let the nervous system know it’s safe. When you slow your breathing down, your body gets the message that it can step away from fight-or-flight. Just three steady breaths can be enough. Breathe down into the belly, soften the eyes, unclench the jaw, let the neck and shoulders loosen. Allow the outbreath to be slightly longer than the inbreath; it’s like handing your body a small handwritten note that says, you can settle now and it can be done quietly at the dinner table or during a brief moment alone in the bathroom.

Shift your environment

Sometimes a simple pause and a change of surroundings is all that’s needed. Step into another room or slip outside for a breath of fresh air. A little distance gives you the opportunity to notice what’s happening inside you and make a conscious choice about how to respond next. Think of it like calling a time-out in a football match; a moment to regroup, reset and then re-enter with a clearer head.

Shake and stretch

If things have tipped into conflict or intense discussion, your whole body might be carrying the charge. A simple shake can help release that pent-up energy, echoing the instinctive way dogs and other animals tremble themselves back into balance after a scare. Find a private spot and shake out the arms, legs, hands (whatever feels good) for about a minute. Then move into stretching: arms, legs, ribs, jaw and neck. The ribcage especially can hold a lot of anger and tension, so giving it some space can feel liberating.

To finish, offer yourself a soothing gesture. A hand on your heart, a hand on your belly, a gentle sway. Let your body know you’re safe. Whisper a quiet affirmation if that feels natural, so something like ‘I’m okay’ or ‘I’m safe.’ Stay there for a minute or two, just long enough to feel your system settle so you can return feeling more rooted.

Reduce stimulation and seek comfort

Noise, bright lights and crowded rooms can push some of us into dysregulation without us clocking what’s happening. If you’re someone who thrives in calmer spaces, build in tiny retreats throughout the event. Take yourself off for micro-breaks; a few minutes in a quiet bedroom, a short wander down the road, a loop around the garden. Doing this regularly works far better than waiting until you’re overwhelmed.

And there are clever little supports out there too. Noise-reducing ear plugs can take the edge off sound without shutting you off from conversations (gamechanger for the neurodiverse). They’re subtle, and they can make a world of difference at parties, on packed trains or anywhere the sensory load feels high.

Festive tipples creating a wobble

Under stress, we all lean on familiar coping mechanisms and at Christmas, alcohol often becomes one of them. While it can help everyone loosen up, it also lowers inhibitions, makes boundaries fuzzier and pulls us further away from clear, reflective thinking.

Different families and workplaces have different drinking cultures. Some start pouring fizz before breakfast; others avoid alcohol altogether. If alcohol tends to be tricky for you, it’s worth thinking ahead. How might you slow your intake or soften its impact? Could you speak to someone you trust beforehand so you have support if you need it? Small, intentional acts can help you stay anchored rather than getting swept along.

Here’s a gentle invitation for you:

With all the noise, bustle and expectations of the season, what is one small signal you’ve been brushing aside: tight shoulders, tired eyes, a restless mind or exhaustion beyond expression? How might giving it attention change the way you experience the holidays?

Deborah Jane Sutton states: 'If you listen to your body when it whispers to you, you won't have to hear it scream.'