Caregiver Burnout During the Holiday Season: What Makes It Worse — And What to Do

The holiday season is often described as “the most wonderful time of the year,” but for many caregivers, it can feel like the most exhausting. Between the pressure to create perfect celebrations, manage family expectations, and continue caring for loved ones, the holidays can amplify the emotional and physical strain that caregivers already carry year-round. According to a national survey by AARP (2017), nearly seven in ten caregivers report that caring for a loved one during the holidays is emotionally stressful, with almost a third describing it as very stressful. The extra demands — planning gatherings, gift shopping, traveling, or entertaining — often stack on top of daily caregiving routines. For caregivers already stretched thin, the holidays can turn from joyful to overwhelming almost overnight.

Caregiving itself is a complex, often invisible job. It can bring deep meaning and love, but also fatigue, isolation, and guilt. Research has shown that caregiver burnout is “a multidimensional strain perceived by the caregiver from caring for a family member and/or loved one over time” (Liu et al., 2020). During the holidays, that strain often intensifies. As the Alzheimer Society of British Columbia explains, “balancing caregiving responsibilities alongside holiday expectations can lead to increased stress and burnout.”

There’s also a quiet grief that many caregivers feel this time of year. While others are celebrating, caregivers may be adjusting traditions, skipping social events, or watching loved ones decline in health. It’s a bittersweet season, full of memories and reminders of what’s changed. The Caregiver Action Network (2023) describes this feeling clearly: “For many caregivers, the holiday season gives rise to stress, frustration, and anger instead of peace and goodwill.” Recognizing that truth doesn’t make the season sad; it makes it honest.

Coping With Holiday Burnout

The first step in managing holiday burnout is permission…permission to let go of perfection and accept that your best is enough. Caregivers are often the emotional anchors of their families, but even anchors need rest. The Moffitt Cancer Center (2023) recommends setting realistic expectations, simplifying holiday plans, and accepting help whenever it’s offered. That might mean buying pre-made meals instead of cooking from scratch, celebrating on a smaller scale, or asking friends to take over errands for a few days.

Delegation is another key strategy. Sharing responsibilities, even small ones, can reduce the sense of isolation that many caregivers experience. “Caregiving doesn’t have to be a solo mission,” reminds AARP (2017); involving siblings, neighbors, or respite programs can make a significant difference.

Self-care, too, isn’t a luxury — it’s a survival tool. Simple practices like taking short walks, journaling, or maintaining a sleep schedule can help protect mental and physical health. A recent study found that caregivers who practiced self-care and sought emotional support had lower levels of burnout and higher resilience over time (Bijnsdorp et al., 2022). It’s also helpful to schedule “quiet hours” during the holidays — intentional moments of stillness to recharge and reconnect with yourself.

The Therapist’s Role

As mental health professionals, we can help caregivers navigate these challenges by offering a space that validates their exhaustion and grief. Therapy during this season should emphasize boundary-setting, emotional regulation, and self-compassion. Caregivers often need reassurance that taking care of themselves isn’t selfish — it’s what allows them to keep showing up for others.

Integrating mindfulness or acceptance-based practices can help caregivers find moments of calm amid the chaos. Exploring values-based work (such as in ACT therapy) can reconnect them to the meaning behind their role,  focusing not on perfection, but on love, presence, and acceptance.

A Season to Care — for Yourself, Too

The holidays can bring warmth, connection, and beauty, but they can also magnify loss, fatigue, and stress. For caregivers, it’s important to remember that you don’t have to carry everything — and you certainly don’t have to carry it alone. Let this season be less about doing and more about being: being gentle with yourself, being open to support, and being okay with things not looking perfect.

As the University of Michigan Department of Psychiatry (2022) reminds us, “Caregivers need care, too.” This holiday season, give yourself permission to rest, reflect, and receive. The people you care for — and you — deserve that grace.

If you are struggling or need help, then reach out to us today to get scheduled with an experienced clinician. Contact us today.

Article Written by: Sabrina Kalontarov