Surviving the Holidays Without Burnout, Debt, or a Family Meltdown
Author: Dr. Julie. Sorenson, DMFT, MA, LPC
The Holidays:
A Beautiful Mess (And How to Get Through Them Without Losing Your Mind)
The holidays are magical.
They’re also loud, expensive, deranged, frazzled, wallet-emptying, boundary-testing marathons that somehow sneak up on us every single year.
One minute you’re sipping something festive, the next you’re sitting across from a family member thinking, “Wow… are we really going to pretend they didn’t say or do the thing that happened in 2017?”
If the holidays make you laugh, cry, stress-clean, overthink, over-spend, and emotionally regress all within 48 hours - CONGRATULATIONS. You’re normal.
Joy and Stress Can Sit at the Same Table
There’s this unspoken strain to feel grateful and joyful at all times during the holidays. But real life doesn’t work that way. Joy doesn’t cancel grief. Love doesn’t erase stress. A decorated tree doesn’t fix unresolved family dilemmas.
The holidays intensify everything:
- The people you miss
- The relationships that are strained
- The expectations you didn’t agree to but somehow inherited
Psychologically speaking, this makes sense. When routines disappear, and emotional history walks into the room wearing an ugly sweater, your nervous system goes bonkers (American Psychological Association [APA], 2023).
You’re not “too sensitive.”
You’re responding to a lot.
Boundaries: Because Love Without Limits Turns Into Resentment
Boundaries are not cold. They’re not rude. They’re not a sign you don’t care.
They’re how you stay regulated enough to care.
Holiday boundaries might sound like:
- “We’re not staying all day.”
- “We’re skipping gifts this year.”
- “I’m not discussing politics, weight, or my life choices.”
- “I need quiet time before we do anything festive.”
Boundaries reduce emotional burden and prevent the classic holiday cycle of overgiving → resentment → guilt → exhaustion (Linehan, 2015).
Think of boundaries as emotional traffic signs. Without them, everything crashes.
Money Stress Isn’t Festive (And January You Will Be Mad)
Let’s be honest: holiday spending stress hits differently in January. The decorations come down, but the credit card statements stay.
Financial strain is one of the biggest predictors of anxiety, sleep problems, and relationship conflict, especially after the holidays (Consumer Financial Protection Bureau, 2024).
You are allowed to:
- Spend less
- Say no to gift exchange
- Give meaningful, inexpensive, or symbolic gifts
- Choose stability over sparkle
Presence > presents. Always.
Think of it as mental health first aid.
Kids won’t remember the price tag. They will remember whether you were emotionally available or silently stressed and overwhelmed.
Talking to Kids About Santa, Budgets, and Fairness (Without Breaking the Magic)
One of the hardest holiday conversations for parents isn’t with extended family, it’s with their kids. When a child asks why Santa didn’t bring that big gift or notices that other kids received more expensive presents, it can stir guilt, worry, and fear of ruining the magic. Developmentally, children don’t need Santa to be unlimited; they need Santa to be kind, consistent, and fair in ways they can understand. A helpful approach is explaining that Santa works with families and budgets, and that he brings different things to different homes. You might say, “Santa makes sure every child is loved, but families decide what fits best for their home,” or “Santa focuses on surprises and joy, not price tags.” This allows children to understand differences without internalizing shame or questioning Santa’s existence. Research shows that children benefit from age-appropriate, emotionally reassuring explanations that emphasize security and values over comparison (Siegel & Bryson, 2020). When parents lead these conversations calmly and confidently, children maintain the magic while also learning empathy, gratitude, and resilience lessons that last far longer than any toy.
Presence Over Presents (AKA: What People Actually Remember)
From a brain science perspective, emotional moments imprint deeper than material ones. Shared laughter. A calm conversation. Feeling safe and seen will last way longer than a material item any day.
The best gift you can give anyone is a regulated version of yourself.
Ask yourself:
Do I want people to remember what I bought… or how it felt to be with me?
Uncomfortable Conversations: Because Someone Always Brings One
There’s always that moment.
- A comment.
- A question.
- A look.
- A topic that should’ve stayed in drafts.
You don’t have to engage in every conversation you’re invited to. Have an image of the circle of control in front of your face…, Seriously.
Helpful phrases that protect your peace:
- “I’m not discussing that today.”
- “Let’s change the subject.”
- “That’s not something I want to get into.”
According to relational research, calm disengagement is often more effective than confrontation or emotional shutdown (Gottman & Silver, 2018).
Silence can be a boundary. So can humor. So can leaving early.
Repairing Relationships (Without Becoming a Doormat)
The holidays can open the door for repair, but repair does not mean self-betrayal.
Repair looks like:
- Softening without forgetting
- Apologizing without over-explaining
- Reconnecting without reopening old wounds
From a family systems lens, change happens when one person shows up differently, not when everyone suddenly becomes emotionally healthy (Bowen, 1978).
You’re allowed to protect yourself and choose peace.
Traditions: Keep the Meaning, Lose the Pressure
Traditions matter. But rigid traditions can turn into emotional obligations instead of sources of joy.
Families evolve. Lives change. Loss happens. New people enter. Old dynamics shift.
Healthy families adapt:
- They keep what feels meaningful
- They let go of what feels heavy
- They create new rituals that fit who they are now
Letting a tradition evolve is not disrespect — it’s resilience.
A Gentle Reality Check Before You Head Into the Holidays
You don’t need to:
- Overgive to be loved
- Overspend to be generous
- Overstay to be polite
- Overexplain to be understood
The goal isn’t to survive the holidays. The goal is to emerge with your peace intact, your heart full, and your pocketbook heavy.
This season, choose:
- Boundaries over burnout
- Connection over chaos
- Financial stability over regret
- Presence over pressure
That’s not selfish. That’s emotionally intelligent.
References (APA Style)
American Psychological Association. (2023). Stress in America: Holiday stress. https://www.apa.org
Bowen, M. (1978). Family therapy in clinical practice. Jason Aronson.
Consumer Financial Protection Bureau. (2024). Financial well-being and seasonal spending. https://www.consumerfinance.gov
Flett, G. L., & Hewitt, P. L. (2020). The perfectionism trap. W. W. Norton & Company.
Gottman, J. M., & Silver, N. (2018). The seven principles for making marriage work. Harmony Books.
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Siegel, D. J., & Bryson, T. P. (2020). The power of showing up: How parental presence shapes who our kids become and how their brains get wired. Ballantine Books.