The holidays are typically viewed joyful. Yet for many people, they are also overwhelming. Extra responsibilities, family expectations, financial pressure, and social commitments can quickly add up. As a result, you may feel stressed, exhausted, or disconnected from the season.
Why do the Holidays Feel So Stressful?
The holidays often come with high expectations. Many people feel pressure to create “perfect” moments or meet every demand from family and work. This pressure can build quickly.
Additionally, routines often shift, sleep habits change, work schedules can intensify, and social commitments increase. These disruptions can leave you feeling unbalanced. When this happens, your body can react in ways that increase tension and emotional overwhelm. The Canadian Mental Health Association (CMHA) offers a helpful overview of how stress affects both the mind and body, which you can read here: https://cmha.ca/brochure/stress/
Finally, the holidays can bring mixed emotions. Some people feel grief or loneliness. Others struggle with family conflicts. While this is common, it still takes a toll.
Common Signs of Holiday Stress
Holiday stress can show up in many ways. You may notice:
- Trouble sleeping
- Feeling irritable or overwhelmed
- Difficulty focusing
- Physical tension, headaches, or fatigue
- Avoiding social events
- Increased worry or anxiety
If you notice these symptoms, our team can help. Explore our website to learn more about individual therapy at CITC.
How to Manage Expectations During the Holidays
- Set Realistic Boundaries: It’s okay to say no. In fact, it is necessary. Choose the commitments that matter most to you. Then, release the rest. This protects your time, energy, and well-being.
- Redefine “Tradition”: Traditions can evolve. If a holiday routine no longer feels supportive, consider adjusting it. Even small changes, like simplifying meals or shortening visits, can ease pressure and create more joy.
- Communicate Clearly: Share your needs with family, friends, or colleagues. Clear communication reduces misunderstandings and helps others adjust their expectations. If family dynamics are a source of stress, family therapy could also be a great resource this holiday season.
- Make Space for Rest: The holidays often pull you in many directions. Therefore, planning breaks the same way you plan events can be super helpful. Rest is not a luxury, it is essential for mental and physical health.
- Notice Your Limits: Your energy is not endless. Pay attention to signs of burnout or emotional overload. When you notice these signs, pause. A brief reset can make a meaningful difference.
Managing Holiday Stress at Work
Professionals often face extra pressure at the end of the year. Deadlines, performance reviews, busy seasons, and workplace expectations can intensify stress.
To cope more effectively:
- Break tasks into smaller steps
- Delegate when possible
- Take short, regular breaks
- Clarify expectations with your team
- Set boundaries around after-hours work
How Therapy Can Help During the Holiday Season
Individual therapy gives you a safe place to explore stress, emotional triggers, and coping strategies. A therapist can help you build healthier ways to respond during high-stress moments.
The holidays can worsen burnout, perfectionism, or work pressure. Many of our clinicians support entrepreneurs, executives, healthcare workers, educators, and other high-stress professions.
Stress management therapy teaches grounding skills, CBT tools, mindfulness techniques, and communication strategies. These skills help you stay steady during overwhelming seasons.
When to Reach Out for Support
It may be time to seek help if:
– Stress feels constant
– You’re struggling to enjoy activities you used to love
– You feel burnt out, anxious, or disconnected
– Work or family pressure is affecting your health
– You feel alone in managing emotions
If this sounds familiar, we’re here to help.
How CITC Can Support Holiday Stress
At the Cognitive & Interpersonal Therapy Centre (CITC) in Toronto, we support children, adolescents, and adults through:
- Individual therapy
- Stress management therapy
- Therapy for professionals
- CBT, ACT, EMDR, IPT
- Couples and family therapy
We offer care in-person in Toronto and virtually across Ontario.
To book an appointment with our online booking system visit: https://aws-portal.owlpractice.ca/citc/booking
Looking Ahead
The holidays do not need to be perfect to be meaningful. With clear expectations, supportive strategies, and the right tools, you can move through the season with more ease.
If you would like to connect with a therapist at CITC, reach out to our clinical coordinator anytime. We’re here when you’re ready.
