Am I Burnt Out Already?!

The holidays don’t require perfection. Kids don’t need elaborate plans — they need connection. Adults don’t need every tradition — they need sustainability.
Showing up imperfectly doesn’t make you less of a parent, partner, or professional. It makes you human.

The holidays tend to come with their own soundtrack: jingling bells, excited kids, endless gatherings, and a to-do list that somehow gets longer every time you cross something off. As a speech-language pathologist (and parent, partner, friend, and human), I see firsthand how stress and burnout can show up this time of year — both in the families I support and in myself. Personally, I find it so hard to “practice what I preach” this time of year. I am starting now, before December gets too far gone and I thought it would be helpful to share some of these thoughts and strategies for all of us to keep in mind this holiday season.

Here are some ways to navigate the season while protecting your emotional, cognitive, and sensory well-being.

1. Reduce Your Cognitive Load

(Just Like We Teach in Therapy!)

In therapy, we are constantly break tasks into smaller, more manageable steps. The same is helpful for your personal life:

• Limit the number of holiday commitments.

• Shop with a plan or choose one-stop solutions.

• Simplify traditions rather than trying to do everything.

2. Pre-Plan

(Just like we teach in therapy!)

Another important piece of this puzzle is setting aside a little time to plan before you head out for a task or activity. This pre-planning step gives your mind and body a moment to prepare for what’s ahead, which can make the whole experience feel much more manageable.

When you think through the process first, you’re less likely to waste time or energy. Instead of realizing (after a full drive across town!) that the store doesn’t carry what you need, a quick call or website check beforehand can save you frustration and keep the day running smoothly.

3. Give Yourself Sensory Breaks

(Just like we teach in therapy!)

The holidays are full of sensory overload: bright lights, loud gatherings, strong smells, nonstop stimulation, whining children, sing children, loud family members, and lots of conversations.

We encourage our clients or our children to regulate their sensory systems, take breaks, however we sometimes ignore our own needs.
Build in mini sensory resets:

• A short walk in fresh air

• Five minutes of quiet in your car before going inside

• Soft lighting at home

• Noise-canceling earbuds

• A “tap out” signal with your partner during overstimulating events

• Even a bathroom break can be a sensory break. Use it!

When your sensory system feels calmer, your patience, communication, and emotional capacities increase.

4. Keep a Few Anchors to Maintain Routine

(Just like we teach in therapy!)

We know how powerful structure is for kids — and yes, it works for us too.
Holiday schedules are unpredictable, but you can still choose two or three “anchors” to ground your day:

• Morning coffee alone

• Stretching or breathwork

• Dinner at the same time most nights

• A consistent bedtime

These tiny pockets of predictability help regulate your nervous system during a chaotic season.

5. Advocate For Your Needs

(Just like we teach in therapy!)

This is our bread and butter as SLPs — helping others express themselves. During the holidays, we often avoid expressing our own needs to keep the peace or because it may not feel as important as other tasks, but it is. Your needs are as important as your clients, your child’s, your partner’s.

It’s okay to say:

• “We aren’t able to attend this year.”

• “I need a few minutes of quiet.”

• “Let’s keep gifts simple.”

• “That schedule doesn’t work for us.”

Effective communication prevents resentment, overwhelm, and burnout before they begin.

6. Release the Pressure to Make Everything Magical

(Ok, this isn’t exactly what we do in therapy, HOWEVER, as Speech-Language Pathologists (as well as many professionals and therapists) we hold ourselves to a high standard of helping our clients progress toward their goals and sometimes we pressure ourselves too much. It can be a healthy reminder to release some of the pressure and trust the connection you’ve established with your client and trust the process.)

The holidays don’t require perfection. Kids don’t need elaborate plans — they need connection. Adults don’t need every tradition — they need sustainability.
Showing up imperfectly doesn’t make you less of a parent, partner, or professional. It makes you human.

SLPs are known for pouring into others — clients, families, coworkers, our own families. December requires intentional refilling of your cup.
Schedule downtime the way you schedule therapy sessions. If it’s on your calendar, you’re more likely to honor it.

As SLPs, we understand the brain, communication, and self-regulation deeply. Use that knowledge this season — not just for the children or adults you support, but for yourself.

Burnout isn’t inevitable. With small, intentional choices, you can move through the holidays with more ease, connection, and calm.

You deserve that.