December is sold to us as the “most wonderful time of the year,” but for many professionals it feels like pressure from all sides. Year-end deadlines, heavier emotional labor, family expectations, and lower daylight create a perfect storm for stress and burnout.
If you feel like you are running two Decembers at once, you are not imagining it. Research shows holiday stress and workplace burnout both rise in December. The good news is that a few science-backed habits can help you regulate your nervous system and protect your energy through the end of the year.
This guide breaks down why December feels heavy and what you can do to move through it with steadiness instead of strain.
Why December Stress Hits So Hard
Running Two Decembers at Once
Most people experience a split this time of year.
There is the work December: deadlines, deliverables, performance conversations.
Then there is the home December: events, planning, logistics, emotional expectations.
Your nervous system tries to manage both, which doubles stress without adding capacity.
Decision Fatigue Peaks in December
The average adult makes over 35,000 decisions a day. In December, this number rises sharply. Year-end planning, scheduling, gift buying, and financial choices add to the mental load. Decision fatigue makes everything feel heavier and reduces emotional resilience.
Perfection Pressure Rises for Leaders and Families
Many people want the holidays to feel meaningful, organized, and memorable. Leaders often feel they cannot drop any balls at work either. This perfection pressure pushes the nervous system into a heightened, constant “on” state.
Reduced Sunlight Lowers Mood and Focus
Shorter days reduce serotonin and disrupt circadian rhythms. This lowers mood, increases fatigue, and makes it harder to regulate stress. It is one of the most common but overlooked drivers of December overwhelm.
Leaders Absorb More Emotional Load in Q4
Teams look to leaders to set the emotional tone. During Q4, many leaders carry both their own stress and their team’s. This emotional weight compounds the already heavy demands of the season.
You Don’t Need a Perfect December, You Need a Regulated Nervous System
Most people try to get through the holidays by pushing harder. But nervous systems don’t respond well to pressure or overwhelm. Regulation, not perfection, is what helps you think clearly and show up the way you want to.
A regulated nervous system supports:
- clearer thinking
- better communication
- calmer emotions
- healthier boundaries
- more grounded decision making
Steadiness is the real goal.
Five Ways to Reduce December Stress and Support Your Nervous System
1. Use Micro-Resets to Lower Stress Fast
Micro-resets interrupt the stress loop and bring the body back to baseline. They work in under two minutes and stack well throughout the day.
Try these options:
The Physiological Sigh
Two inhales, one slow exhale.
This simple breath helps reduce physiological stress quickly and creates a sense of immediate calm.
Two-Minute Transitions
Between meetings or tasks:
- stand
- move a little
- widen your gaze
- take a slow breath
This prevents stress from compounding throughout the day.
Name It to Tame It
Labeling emotions lowers amygdala activation.
Try: “I feel rushed,” “I feel tense,” “I feel overwhelmed.”
This creates internal space and clarity.
2. Choose Peace Over Perfect During the Holidays
Perfection is a nervous system stimulant.
Good enough is grounding.
- Shift your approach by:
- defining “done” before starting
- choosing one true priority each day
- lowering self-imposed expectations
- letting go of unrealistic holiday ideals
Peace over perfect protects your energy and your capacity.
3. Stabilize Mood and Energy with Balanced Meals
Your nervous system relies on stable blood sugar to think clearly and regulate emotions.
Aim for one balanced meal a day that includes:
- protein
- produce
- a steady source of carbs
This helps you avoid energy crashes, irritability, and stress-driven cravings during busy weeks.
4. Move for Your Mood, Not Performance
You do not need long workouts to support your well-being.
Gentle movement is one of the fastest ways to shift your nervous system from tension to safety.
Try:
- a ten-minute walk
- stretching while the kettle boils
- one song of dancing
- slow, steady strength work
These small movements create immediate shifts in mood and stress levels.
5. Build Micro-Moments of Calm Into Your Day
Calm does not always come from big routines. Small, intentional moments are often more doable and more effective.
Simple options:
- hold a warm drink with intention
- pause in your car before walking inside
- light a candle before a meeting
- look out a window instead of at a screen
- take one slow breath before answering a message
Micro-moments signal safety to your nervous system and reset your baseline.
How Leader Regulation Reduces Team Burnout
Employees mirror the emotional state of their leaders.
A regulated leader creates a more stable, calm, and focused team.
This December, try:
- speaking a bit slower
- reducing unnecessary complexity
- setting realistic expectations
- offering clear direction
- modeling boundaries your team can follow
When leaders choose steadiness, their teams follow.
Finish the Year Steady, Not Perfect
You do not need to wrap up the year flawlessly.
You need to wrap it up in a way that protects your energy and preserves your capacity for January.
Choose calm over chaos.
Choose nourishment over pressure.
Choose presence over perfection.
Your nervous system, and everyone around you, will feel the difference.
If you’re ready for a steadier way to lead, work, and live, explore our coaching programs. From Vitality Leadership Coaching to menopause, nutrition, and whole-person wellness, you’ll find support that helps you feel clearer, calmer, and more energized.
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Author: Emma Carpenter
President and Workplace Wellness Strategist, BSC, Health Promotion
Emma has over 20 years of experience in the area of leadership and workplace health promotion and has worked with many private sector and public organizations in Canada and Europe helping them build a health promoting culture and design custom wellness solutions. Emma is passionate about designing workplace wellness solutions that help people reach their full potential by empowering them and giving them confidence and tools to make lasting lifestyle changes.