Why Does Emotional Burnout Peaks in December (And What Therapists Want You to Know)

December is a perfect storm for emotional burnout.

Research shows that 89% of U.S. adults experience elevated stress during the holiday season, and 38% say it's the most stressful time of the year. For people already carrying anxiety, depression, ADHD, perfectionism, or trauma histories—the exact folks we work with at Hello Mental Health in Cincinnati—the holiday season doesn’t just add stress. It turns up the volume on everything you’ve been managing all year.

So if you're already running on empty before Thanksgiving even hits, you're not imagining it. Let's talk about why burnout spikes now, how to recognize the warning signs, and what you can actually do to protect your energy.

You wake up already tired. Your to-do list has somehow doubled overnight. There are parties you don’t want to attend, gifts you can’t afford, family dynamics you’re dreading, and a relentless internal voice saying you should be grateful, joyful, festive — when really, you’re just trying to survive until January.

If that’s where you find yourself this season, I want you to know: it’s not just you. And it’s not a personal failure.

Burnout Isn’t Just "Stress"

Burnout and stress aren’t the same thing. Stress means too much: too many responsibilities, too little time. Burnout is what happens when that pressure never lets up.

Burnout = prolonged, unmanaged stress that leaves you emotionally exhausted and disconnected.

Social psychologist Dr. Christina Maslach, who created one of the most widely used burnout assessments, breaks burnout into three dimensions:

• Emotional exhaustion: You feel depleted, like even small tasks take too much.

• Depersonalization (cynicism): You start to detach, numb out, or feel like you’re just going through the motions.

• Reduced sense of accomplishment: You doubt your competence. You feel like nothing you do matters.

Where stress still holds some urgency, burnout feels like defeat. Like you’ve already gone under.

Why December Is a Burnout Hotbed

Here’s what makes this season uniquely difficult:

1. Workload doesn’t stop—it multiplies

Year-end deadlines, holiday parties, kids home from school, gift shopping, meal planning, travel coordinating—you’re suddenly running two full-time jobs, especially if you’re a caregiver.

2. Financial pressure escalates

From gift-giving to travel, money stress spikes. And it’s not just the bills—it’s the emotional weight: guilt, comparison, expectations.

3. Old family dynamics resurface

Boundaries you’ve built all year suddenly get tested. For many, the holidays mean being around people who bring up old pain.

4. Perfectionism hits overdrive

If you tend toward perfectionism, December can bring out your inner critic: every gift, every interaction, every plan becomes something to get "right."

5. Winter depletes your body

Less daylight, more time indoors, disrupted routines—even without a clinical diagnosis like SAD (Seasonal Affective Disorder), your energy is more fragile this time of year.

6. Grief gets louder

The holidays can highlight who or what is missing. Whether due to death, estrangement, or life changes, this season can intensify grief.

7. You’re expected to be "on" constantly

Joyful. Grateful. Available. Social. From late November to January, there’s enormous pressure to perform emotional availability that you might not have.

Signs You Might Be Headed Toward Burnout

Burnout rarely shows up all at once. It builds slowly—through small signals your body and mind start sending when you've been carrying too much for too long. Some early signs we often see include:

Physical

• Persistent fatigue that rest doesn’t seem to touch

• Headaches, muscle tension, or jaw clenching

• Changes in sleep—too little, too much, or restless nights

• Digestive shifts or appetite changes

Emotional

• Feeling easily overwhelmed or emotionally raw

• Irritability or a short fuse

• Numbness, detachment, or going through the motions

• Dread about things you usually enjoy

Mental

• Trouble focusing or making simple decisions

• Foggy thinking or forgetfulness

• Harsh self-talk or spiraling thoughts

Behavioral

• Withdrawing from people or cancelling plans

• Turning more often to screens, snacks, or substances to cope

• Letting go of basic care tasks because everything feels like too much

If you see yourself in several of these, it doesn’t mean you’re failing—or “too sensitive.” It means your nervous system is speaking up. It’s asking for gentleness, care, and a different pace.

Who’s Most Vulnerable to Holiday Burnout?

Anyone can burn out. But we see higher risk among folks who are already carrying more than their share:

• Perfectionists who feel responsible for getting everything “just right”

• People-pleasers who struggle to set boundaries or say no

• High-achievers and overfunctioners who are used to holding it all together

• Caregivers—of children, partners, parents, clients—who often come last on their own list

• Those with trauma histories whose nervous systems are already working overtime to stay regulated

• People living with anxiety, depression, ADHD, or chronic stress

• Neurodivergent folks navigating a world not built with their needs in mind

• Queer and trans people who may face erasure or conflict during family gatherings

• Grieving individuals—whether mourning someone lost, a relationship ended, or a version of life that no longer fits

• Anyone holding multiple marginalized identities who feels the pressure to “perform” holiday joy while also navigating systems that deplete and invisibilize them

If that’s you, you’re not weak—you’re human. And you deserve care that matches the weight you’re carrying.

What Helps: Instead of Performing, Try This…

Most burnout advice zeroes in on individual fixes—rest more, say no, simplify. And while those absolutely matter, they often miss something deeper: burnout isn’t just about doing too much. It’s about doing too much of what was never meant to nourish you in the first place.

December has a way of pulling us back into roles we’ve outgrown—peacemaker, planner, fixer, over-functioner. It asks us to perform joy while suppressing grief. To show up for traditions that quietly deplete us. To keep systems running that were never designed with our full humanity in mind.

And your nervous system knows it. Burnout isn’t just exhaustion—it’s a kind of grief. A grief for the parts of you that have been muted to make others more comfortable.

So while you protect your time and energy this season, consider also protecting your truth—the part of you that longs to live more honestly, more softly, more in rhythm with who you are now.

Here’s what that might look like:

• Saying no—without over-explaining

• Leaving the gathering early (or choosing not to go at all)

• Letting go of a tradition that no longer feels meaningful

• Choosing presence over perfection

• Naming your grief, even if others don’t understand it

• Opting for quiet instead of forced conversation

• Spending money in ways that reflect your values—not your guilt

• Letting someone down in order to not let yourself down

• Choosing rituals that feel restorative, not performative

• Giving yourself permission to rest—without needing to earn it

• Honoring what you want to feel this season, not just what’s expected of you

These are acts of repair. Quiet ways of coming home to yourself.

Therapy Can Help

If you’re dreading December…
If you’re carrying grief, navigating trauma, or trying to hold boundaries that no one taught you how to hold…
If your nervous system feels stretched thin, and the usual tools aren’t touching the depth of what you’re holding…

You don’t have to white-knuckle your way through the holidays. You don’t have to wait until January. Therapy can support you now—gently, meaningfully, and without asking you to perform wellness you don’t feel.

At Hello Mental Health, our Cincinnati-based therapists walk alongside adults navigating burnout, anxiety, depression, trauma, and the full complexity of being human in a season that often asks too much.

We specialize in:

• Supporting neurodivergent and highly sensitive folks

• Untangling patterns of perfectionism, over-functioning, and people-pleasing

• Offering relational, affirming care rooted in depth and dignity

• Creating quiet, soft spaces when the world feels too loud

Whether you need to process, pause, grieve, or just catch your breath—we’re here.
You deserve a December that doesn’t cost you your well-being. We’d be honored to help you build it. Schedule with one of our licensed psychologists today.