Managing End-of-Year Stress and Overwhelm

As the year draws to a close, many people feel an unspoken pressure to “finish strong,” stay cheerful, and keep pace with the social and emotional demands of the festive season. Yet for many of us — especially when we live with anxiety, depression, sensory sensitivities, or the strain of ongoing responsibilities — this period can feel less like a celebration and more like an overload. If you’re noticing exhaustion, irritability, or a sense of falling behind, you’re not alone. This season often stretches our nervous systems in ways we don’t anticipate.

One of the most supportive starting points is simply acknowledging your capacity as it is right now. You don’t need to match anyone else’s energy or expectations. Gently pausing to ask, “What feels manageable today?” creates space for more intentional choices and less pressure to perform. From an OT perspective, this is core to maintaining regulation: honouring your individual rhythms, sensory needs, and the routines that help you feel anchored.

It can also be helpful to protect small islands of restoration in your week. A short walk, a quiet hour without stimulation, grounding practices, or creative tasks that settle your mind can act as “reset points” when everything feels too full. These aren’t luxuries — they’re essential supports that help your system shift out of survival mode and back into steadiness.

If social gatherings or family dynamics are challenging, consider setting gentle boundaries: shorter visits, designated break times, or planning an exit strategy. Predictability helps the nervous system stay regulated, so having a plan can reduce anticipatory stress.

Most importantly, offer yourself compassion. Being overwhelmed at this time of year doesn’t mean you’re failing; it means you’re human. Your worth isn’t measured by productivity, mood, or how festive you feel. As we move into the final weeks of the year, may you find room to breathe, pace yourself with care, and choose what truly supports your wellbeing.