The holiday season is a paradox. It’s supposed to be joyful, but for many, it’s anything but. The calendar fills up with social events, gift exchanges, and family obligations, leaving many feeling like there is no time to settle in and be in the moment before racing off to the next. Add the shorter days, the darker mornings, and the colder weather, and it’s no wonder that feelings of overwhelm creep in. For some, the holidays magnify loneliness and inadequacy, while for others, the constant go-go-go leads to exhaustion, burnout, and feeling like they ‘don’t know what to do.’
If any of this resonates, know you’re not alone.
Feeling overwhelmed often spirals into guilt—“Why can’t I handle this?”—or inadequacy—“Everyone else seems to be managing better than me.” Oh yeah, we have all experienced the spiral of catastrophizing too. Many people are quietly struggling. Social media’s curated highlights can make it seem like everyone else is thriving, but behind closed doors, there’s often chaos and frankly speaking this is life…although there is of course ordered chaos and flat out hot mess express–not cute, not sustainable and most certainly not productive to you reaching your full potential.
When you’re feeling stretched too thin, it’s tempting to toss aside your own needs. After all, who would notice? And would it really matter? This may start out as skipping your walk for one day—and should one day make a world-shattering difference? Well, that depends.
Are you in a position with your steadfastness to allow it to be just one day? This is where self-regulation is critical, but many lack the experience to navigate this balance. For some, the win would be allowing the one day without spiraling into a mindset of failure. For others, it becomes the catalyst for a domino effect of a repeated cycle.
Sacrificing your health, sleep, or nutrition in the name of being "productive" will ultimately leave you running on empty and, honestly speaking, not ahead at all. You can’t pour from an empty cup—not for your family, your work, or yourself.
Fact: It’s okay to admit you’re tired or overwhelmed. In fact, acknowledgment is the first step to reclaiming your energy. But where people get lost is in what comes next—being honest about why, then recognizing that there are solutions. These solutions will mean creating changes in your behaviors, which may lead you to question some preexisting beliefs… and that is tough--but you can do tough things!
Overwhelm Leads to Inaction—Here’s How to Break the Cycle
When you’re feeling stretched too thin—instead of doing everything, focus on what’s actually essential:
Prioritize ruthlessly.
Not everything has to get done right now. List your top three priorities daily and tackle those first. Have you ever heard of the Eisenhower Matrix? It was introduced to me several years ago as a method of prioritizing what is urgent vs. important. Here are two suggested reads: (Read 1) (Read 2).
Find your anchors: this could be 3 minutes standing out side alone, this could be meeting your daily steps , a certain bed time, your water
Delegate where you can.
Is there a task you can let go of or outsource? (FACT: THERE IS!) For example, instead of cooking, order pre-made party trays—even if the “party” is just your family.
Set boundaries.
Say no to events that don’t align with your priorities and even your families needs. Declining one invitation won’t make or break your relationships. Alternatively, offer a different time or week. Who says you MUST celebrate New Year’s only on January 31st? Maybe you’re the trend maker and host a New Year’s party in February when things are slowing down and people are jonesing for fun.
Simplify decisions.
Make a plan! Nothing is worse than making decisions in the heat of the moment when you’re likely mentally mush, overly hungry, and overly tired. Choose simple meals, cook some staples in bulk, order staples in bulk, etc. Eliminating decision fatigue can free up mental energy.
Find Connection
Not everyone is surrounded by family or friends during the holidays. For those who feel isolated, the season’s emphasis on togetherness can sting. Loneliness doesn’t always come from physical solitude—it can arise even when you’re surrounded by people who don’t truly see or understand you.
What can you do if the holidays feel lonely?
Reach out.
Connect with someone you trust, even if it’s just a quick phone call or text.
Remember family is not bound by blood.
Create your own traditions.
Who says the holidays need to look a certain way? Watch your favorite movie, make yourself a special meal, or start a ritual that brings you joy.
All Day PJ day?
Destination Trip?
Hamburgers for Christmas?
Going back to my previous example who says you have to celebrate anything on a certain day? Does it mean that you care any less if you celebrate on a different day or in a different way—after all isn’t love within?
Volunteer.
Helping others can be a powerful antidote to loneliness. Food banks, shelters, and community organizations often need extra hands this time of year.
Those who know me know I am an animal lover so why not volunteer to be a dog walker and cuddler at a local shelter—I guarantee you will walk away feeling more alive and love than when you walked in.
Practical Tips to Make Logistics of Life Easier
Feeling overwhelmed isn’t just emotional; it’s logistical too. Managing holiday travel, meal prep, and busy schedules can feel like a juggling act. Here are some practical ways to ease the load:
Travel Smart
If you’re traveling, consider staying at accommodations with a kitchen. Airbnbs or extended-stay hotels often make it easier to eat well and feel at home.
Call ahead to hotels to ensure you’ll have a mini-fridge and microwave for storing and reheating meals.
Plan Meals Without Stress
Order from a meal prep company—most deliver straight to your location in insulated coolers. Some companies even allow you to order proteins by the pound or customize meals to fit your macro needs.
https://www.justmeats.com/ (just protein)
Trifecta Meal https://www.trifectanutrition.com/ (everywhere in the United States including Hawaii and Alaska)
MegaFit Meals https://megafitmeals.com/
Zilla Meals https://zilla-meals.com/ (anywhere in the United States)
Icon Meals https://iconmeals.com/ (continental United States)
Factor Meals.ca https://www.factormeals.ca (across Ontario, New Brunswick, Prince Edward Island, Nova Scotia )
FlavaDaddy https://flavadaddy.com/ (greater Ottawa Area)
Use grocery delivery services like Instacart or local pickup options to avoid busy holiday crowds and get exactly what you need.
Order party trays from your local grocery store or local restaurant. Think grilled chicken, skewers, roasted potatoes, roasted veggies, fruit or veggie platter. These are not just for gatherings—they’re practical meal components for your family.
You could even Uber these party trays!
Pro tip: Freeze portions for easy meals next week.
Pre-cook some staples like rice, quinoa, or pasta and store them in your fridge. Pair them with pre-washed greens or proteins for quick, nutritious meals all week long.
Remember, keeping some meals simple is key: protein powder, a piece of fruit, and a veggie may not be glamorous, but it will save you money and keep you fueled during busy days.
Work Smarter, Not Harder
Use tools like online gift registries or pre-wrapped gift services to save time.
Say yes to shortcuts like buying pre-made cookie dough or party trays for gatherings. There’s no shame in making life easier.
The holidays bring unique challenges for everyone. Whether it’s loneliness, seasonal depression, or sheer exhaustion. Acknowledge your feelings, figure out why, and take action to create the change you need.
You have the strength and resilience to shape your experience.
Reclaim your energy by choosing to move forward with intention. Step outside for fresh air, set boundaries that reflect your priorities, or use creative solutions like that “party tray” to simplify your day.
Strength can be found in intentional choices: taking control, setting meaningful priorities, and crafting a holiday season that reflects what truly brings value to your life. At Fortify Health Coaching, we believe the new year isn’t about finding a new you—it’s about realizing you already know what to do. We’d love to help you prove it.