Navigating December Burnout When You’re Struggling With Low Mood or Overwhelm

December has a way of amplifying everything - the good, the stressful, the emotional, and the things you’ve been quietly pushing through all fall. If you’ve been feeling more tired, irritable, overwhelmed, or checked-out lately, you’re not alone. This time of year brings shorter days, more pressure, and a natural dip in energy that can make burnout or low mood feel heavier than usual.

Here’s why your symptoms might feel different in December, what to look for, and how to support yourself through December burnout.

Why December Feels So Heavy

By the time we reach the end of the year, most people, especially teens and young adults, have been running on empty for months. Assignments, finals, work deadlines, family expectations, social pressure, and holiday planning all stack up. Your body and brain have done too much for too long, they slow you down to protect you.

If you’ve noticed:

• more fatigue than usual

• sadness or irritability that comes in waves

• feeling disconnected or “numb”

• a drop in motivation

• wanting to sleep more or withdraw

• more anxiety about small things

December often makes these patterns louder.

How Mood Shifts in Winter

One of the most common things I hear in session this time of year is:

“I don’t know what happened. I was managing okay, and then suddenly everything felt harder.”

This often isn’t sudden. It’s seasonal.

Shorter days affect your energy

With less sunlight, your circadian rhythm changes. You may produce more melatonin (sleepiness) and less serotonin (mood stability).

Your nervous system becomes more sensitive

Cold weather + stress + less movement can leave your system more activated, which can increase anxiety or irritability.

Your emotional awareness changes

In quiet months, your thoughts and emotions have fewer distractions. Worries or old patterns you’ve been pushing aside can rise to the surface.

Your social world shifts

December brings social pressure, family dynamics, and expectations that can trigger parts of you that feel responsible, guilty, anxious, or exhausted.

It makes complete sense that symptoms feel different right now.

Is This Seasonal Depression? Understanding the Winter Mood Dip

In Ontario, many people experience seasonal depression or mild seasonal low mood — especially during December and January.

You might still notice:

• craving more carbs or comfort foods

• heavier emotional drops in the afternoon or evening

• difficulty getting out of bed

• feeling overwhelmed by small decisions

• withdrawing socially

• feeling pressure to be “happy” when you’re not

Even if you don’t meet criteria for SAD, winter can highlight emotional and physical vulnerabilities - especially for teens and young adults who already juggle school, relationships, identity, work, and transitions.

Your symptoms aren’t a failure or a flaw. They’re a signal.

When to Reach Out for Support

You don’t have to wait until things feel unmanageable to ask for help.

It may be time to reach out if:

• your mood has been low for more than two weeks

• stress feels unrelenting or you’re constantly overwhelmed

• your sleep, appetite, or energy have changed noticeably

• you feel disconnected from friends or activities

• you’re relying heavily on avoidance or distraction

• your anxiety is affecting your school, work, or relationships

• you’re worried about being “too much” or “falling behind”

Therapy can help you understand what’s going on beneath the surface, support your nervous system, and create a plan that feels doable - not overwhelming.

How a Therapy Intensive Can Help (if weekly sessions feel too slow)

The winter months are often when clients realize:“I need more support than 50 minutes once a week.”

A Therapy Intensive might be helpful if you’re:

• carrying months (or years) of stress that you’ve never slowed down to process

• stuck in a cycle of burnout

• managing seasonal depression that hits hard

• feeling disconnected or overwhelmed, especially with holiday pressure

• wanting to understand why you react the way you do

• hoping to move forward with more clarity before the new year

A 3-hour intensive allows us to go deeper, gently and at your pace, without feeling rushed. It gives space to:

• explore the parts of you that are exhausted, anxious, or overwhelmed

• reconnect with your Self energy

• learn grounding strategies for the winter months

• release emotional burdens that have been building

• create a clear plan for December and January

For many clients, one focused session can create relief and momentum that’s hard to achieve in short weekly sessions.

Small, Everyday Things That Can Help with December Burnout

You don’t need a full routine - small actions help your nervous system the most.

1. Get 10 minutes of light exposure

Stand by a window or step outside if you can. Light matters more in winter.

2. Choose one grounding activity a day

A walk, music, journaling, breathing, warm shower, or sitting under a blanket counts.

3. Lower your expectations (kindly)

You’re not meant to be your most productive in December.

4. Check in with your parts

Ask: Which part is loud today? What does it need?

5. Stay connected in small ways

A text. A hug. Sitting beside a friend or parent. Tiny connections help.

6. Permission to rest

Winter is a season of slowing down — your body is allowed to follow.

Winter is a season of slowing down - your nervous system is allowed to follow.

You’re Not Behind - You’re Human

If December feels heavy, it doesn’t mean you’re failing. It means you’re paying attention. You’re noticing what your mind and body have been carrying, and that awareness is the first step toward feeling better.

And if you want support, weekly, or through a deeper intensive - Book a session here.

Connect With Me

Kristin Kurian, RP, MA, MHSc.,CCTPII

Kristin Kurian is a Registered Psychotherapist in Ontario who supports teens, young adults, and parents through anxiety, burnout, trauma, life transitions, and identity development. She integrates IFS, mindfulness, DBT, and trauma-informed care into both weekly therapy and 3-hour therapy intensives. Sessions are offered in-person in Toronto and virtually across Ontario.