The holidays are supposed to be a time of joy, connection, and celebration, but for many working parents, they often feel like just the opposite—a whirlwind of stress, burnout, and unmet expectations. Why? Because while we carefully budget our finances for months leading up to December, we often forget about our most valuable resource: our energy.
Between balancing work responsibilities, hosting or attending countless gatherings, finding the perfect gifts, and keeping family traditions alive, the holiday season has a way of draining every ounce of physical, mental, and emotional energy. But here’s the good news—you don’t have to sprint through the season running on empty. By “budgeting” your energy as carefully as you budget your money, you can reclaim control and actually enjoy the holidays again.
Here’s how.
1. Recognize the Energy Trap of Holiday Burnout

Psychologists call it “holiday burnout,” and it’s real. Shift after shift of managing competing priorities—tight deadlines at work, family obligations, and the pressure of gift-giving—leads to physical exhaustion, emotional overwhelm, and sometimes even resentment. Beyond the immediate feelings of stress, studies reveal that this overload can increase levels of anxiety and depression, especially for working parents already juggling multiple roles.
The first step? Acknowledge that holiday burnout is common and not a personal failing. It’s okay to admit that it’s a lot—because it is.
2. Commit to Time Budgeting

Financial experts often say, “If you don’t tell your money where to go, it will disappear.” The same principle applies to your time and energy during the holidays. Overcommitting to events, activities, and late-night shopping marathons is a surefire way to deplete your reserves.
Instead:
- Prioritize your “holiday to-dos” by separating them into must-dos, want-to-dos, and skip-if-you-don’t-have-times.
- Create a time budget. This might mean scheduling downtime into your calendar—yes, even “nothing hours”—just as you would pencil in a party or meeting.
For example, instead of attending three holiday events in one weekend, commit to just one. By intentionally “saving” some time for rest, you protect your mental clarity and physical stamina. The beauty is this approach doesn’t diminish your holiday spirit—it enhances it. You show up to activities in better shape, mentally and emotionally.
3. Rethink Gift-Giving Expectations

One of the biggest energy and financial drains of the holidays is gift-giving. Many parents feel trapped by societal or familial expectations to buy the “perfect” gift for everyone. This can result in overspending and hours spent at the mall (or mindlessly scrolling online for deals).
Here’s a reminder worth writing down: Gifts are expressions, not obligations.
Instead of buying for everyone, consider:
- Gift exchanges within family or friend groups so each person only buys one gift.
- Experience gifts, like making holiday crafts as a family, which can create lasting memories without the price tag.
- Setting a clear financial budget and a “shopping time limit” to avoid the emotional fatigue of endless comparisons and deals.
4. Put Self-Care on Your Holiday Checklist

When time is tight, self-care is often the first thing that gets axed. But skipping self-care during the busiest and most stressful time of year is like leaving your front door unlocked during a snowstorm—it’s an invitation for trouble. Self-care must remain a priority, even amid the holiday madness.
Research confirms the value of self-care in high-demand periods. Simple actions like taking a walk, practicing mindfulness, or even indulging in your favorite holiday movie can lower stress and refuel you.
Here’s a challenge for you this season:
- Schedule non-negotiable self-care blocks. Even if it’s just 15 minutes of sipping coffee in silence or a quick yoga session, these moments add up.
- View self-care as an investment. By taking time to recharge, you’re better equipped to handle everything—and everyone—else.
5. Learn to Say “No” Gracefully

The season of giving doesn’t mean over-giving your energy to everyone who asks. Whether it’s the school bake sale, the neighborhood decorating competition, or hosting the extended family for dinner, it’s okay to say no.
Here’s a tip to make it easier:
- Frame your “no” positively. For example, “I’d love to help with this, but I’ve already committed to something else this week. Maybe next time?”
- Honor your limits without guilt. Remember, every “no” to a non-essential task is a “yes” to your mental and emotional health.
6. Build a Community of Support

The holidays don’t have to be a solo mission. Whether it’s coordinating with a co-parent, leaning on family members, or collaborating with friends to share responsibilities (like hosting or shopping), creating a support network is key.
Struggling with the mental load? Share what you’re feeling. Often, others are experiencing the same pressures, and together, you can find solutions—like a babysitting swap or organizing potlucks instead of formal dinners. Connection and collaboration not only ease the burden but also strengthen relationships.
A Holiday Season Worth Celebrating
The holiday season is too precious to spend overwhelmed by burnout, guilt, or exhaustion. By mindfully budgeting your energy alongside your finances, you can make space for what truly matters—the joy of shared moments, the satisfaction of taking care of yourself, and the magic of connection.
And if the pressure feels too heavy to manage on your own, remember that support is just a call away. Feeling overwhelmed isn’t a failure—it’s often the first sign that you need and deserve some assistance.
This season, give yourself the gift of balance, grace, and peace. Not just for you, but for the loved ones who’ll get to experience the best, most vibrant version of you.
Are the holidays already feeling like they’re too much? We’re here for you. Talk to one of our experts today and find the support you need to thrive—not just survive—this holiday season.
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