How to Manage Holiday Overwhelm and Stay Present
By Dr. Quinnett Swank, EdD, Marriage and Family Therapist - Intern
The holiday season can bring joy, connection, and meaningful traditions, but it can also stir up stress, pressure, and emotional exhaustion. If you're someone who juggles multiple roles, manages a home, leads at work, navigates complicated family dynamics, or carries the invisible load for everyone around you, it makes sense that this time of year feels heavy.
You’re not alone if your mind feels loud, your body feels tense, or you’re trying to be “on” for everyone else while quietly running on fumes. Holiday overwhelm is real and it’s more common than we talk about.
Let’s slow down together and explore why this season can feel so demanding and what you can do to stay grounded and present.
Why the Holidays Increase Overwhelm
The pressure of the holidays doesn’t come from one thing. It’s the combination of expectations, responsibilities, and emotional reminders that stack up quickly. For many people, this season brings:
Packed schedules
Parties, school events, travel, work deadlines, and year-end responsibilities can make it feel like there’s no room to breathe.
Family obligations and old patterns
Family dynamics that are usually manageable can feel amplified. Old wounds, unresolved tension, or unspoken expectations may resurface.
Financial stress
Gift-giving, hosting, travel, and holiday perfectionism can quickly create pressure.
Perfectionism and comparison
Trying to create a “magical holiday” can leave even the most capable people feeling stretched thin.
Grief and loneliness
Loss feels sharper during a season centered on togetherness. Even joyful moments can feel bittersweet.
Emotional fatigue
Even if everything is fine, your body and mind may simply be tired from another long year.
If any of this resonates, it makes sense. The holidays can pull on every part of you, your time, your emotions, your boundaries, and your energy.
Recognizing Your Early “Overwhelm” Signals
Overwhelm rarely shows up all at once. It begins with subtle cues that your mind and body are carrying more than they can process.
Physical signs
Tight chest or shallow breathing
Headaches or tension in your jaw, neck, or shoulders
Trouble sleeping or waking up already tired
Feeling restless, shaky, or on edge
Digestive discomfort
Emotional signs
Snapping at the people you care about
Feeling unusually anxious, irritable, or numb
Difficulty concentrating
Feeling guilty for not doing enough
Wanting to withdraw to avoid overstimulation
Catching these early signals is an act of self-preservation. It helps you slow down before burnout takes over.
Strategies to Stay Present During the Holidays
You don’t need a perfect routine. You need simple, supportive practices that help you reconnect with yourself. Here are grounding strategies you can personalize:
1. Choose one non-negotiable moment of presence each day
It could be your morning coffee without your phone, a quiet minute before bed, or three deep breaths in the car. Small, consistent pauses add up.
2. Practice mindful slowing
Take one task at a time. Move slower on purpose. Notice your breath, your pace, and your body as you move through the day.
3. Use grounding techniques when emotions spike
A few favorites:
5-4-3-2-1 sensory grounding
Warm objects like a mug or heated pad
Feet-on-the-floor breathing (inhale for 4, exhale for 6)
Your nervous system responds to small cues of safety.
4. Create technology boundaries
Try:
Phone-free evenings
Unplugging during family gatherings
Turn on “Do Not Disturb” after a certain time
These boundaries protect your presence.
5. Let good enough be enough
You don’t need to manufacture a perfect holiday experience. Give yourself permission to release tasks, simplify expectations, and ask for help.
6. Anchor yourself before entering stressful environments
Before stepping into a family event or busy store, pause and ask:
What do I need to feel grounded
What boundary will support me today
What is one thing I can let go of
This creates emotional space and reduces reactivity.
How Therapy Can Support Your Holiday Mental Health
Holiday stress doesn’t mean you’re failing. It means you’re human. Therapy provides a space to:
Understand your overwhelm patterns
Build grounding and coping tools tailored to your life
Navigate complex relationships or family triggers
Explore grief, loneliness, or emotional fatigue
Strengthen boundaries without guilt
Practice staying present during high-stress seasons
If staying calm and grounded feels difficult this time of year, support is available and you don’t have to carry everything alone.
You Deserve Support This Season
If you’re feeling stretched thin or overwhelmed by the holidays, I’m here to help you reconnect with yourself, set supportive boundaries, and find steadiness through this season.
Schedule a consultation today for holiday mental health support.
You deserve to feel present, grounded, and supported.
Disclaimer
This content is for educational purposes only and is not a substitute for therapy or medical advice. It does not establish a therapist–client relationship.
Until next time. Take care!
Dr. Quinnett
About Dr. Quinnett
I’m Dr. Quinnett Swank, a Marriage and Family Therapist Intern in Las Vegas, Nevada. I specialize in helping couples improve communication, rebuild trust, and feel more connected. I also support women and moms navigating anxiety, stress, and major life transitions. I offer in-person therapy in Las Vegas and online sessions across Nevada.
Ready for support that helps you feel grounded and connected again?
Important Note: This blog post is for educational purposes and isn't intended to replace professional mental health care. If you're experiencing severe anxiety, panic attacks, or thoughts of self-harm, please reach out to your healthcare provider or call 988 for immediate support.
