Therapists say academic and holiday pressures exacerbate teens’ stress levels, and there are steps parents can take to help.
New York, NY , Dec. 18, 2025 (GLOBE NEWSWIRE) — Talkspace has released a seasonal guide to help families understand why emotional stress tends to peak in December, especially among teens. The resource, informed by licensed mental health professionals, breaks down the unique stressors of the holiday season and academic calendar, and provides families with clear, therapist-backed strategies to reduce conflict, support emotional wellbeing, and restore balance during this demanding time of year.
While most see the holidays as a time of rest and connection with loved ones, December is often the most emotionally demanding month for families. This happens even to the most organized and intentional families due to accelerated expectations and limited emotional capacity.
If you feel like you or the teens in your life are unusually underwater this month, it could be a sign of holiday burnout.
When academic timelines collide with holiday timelines
Winter break typically falls when school is at its most demanding for teens, with finals and end-of-year projects stacking up in a small window. For older teens, this is often combined with the pressure of college applications and scholarship deadlines. On their own, these pressures can cause burnout, but adding the distraction and emotional pressure of the holidays can accelerate these symptoms.
Psychologist Bisma Anwar explains that this timing creates a unique strain. “The push to finish big projects, study for finals, and manage college applications right before winter break can leave teens mentally overloaded, sleep-deprived, and emotionally overwhelmed,” he notes. “That pressure stacks on top of holiday demands, making December feel especially intense.”
Parents might look for obvious signs of stress, but burnout can be subtle. Irritability, withdrawal, trouble sleeping, headaches, or a sudden drop in motivation are standard signals that a teen’s capacity has been exceeded, even if they’re still getting their work done.
Togetherness increases stress when autonomy disappears
More time spent together during the holidays is usually considered an emotional benefit for families. But for teens, the lack of control over their schedule, time, and emotional boundaries when stress is already high can be emotionally disruptive. Familiar sources of holiday conflict include financial strain, unrealistic expectations, packed schedules, and unresolved family dynamics that resurface when everyone is in close quarters.
“Teens usually experience conflict more intensely than adults,” Anwar explains. “This is because they have less control over plans, are more sensitive to tension, and feel caught in the middle. Adults usually have better emotion regulation and more control, so the same conflicts feel less overwhelming.” What looks like minor friction to a parent can feel overwhelming to a teen who has few opportunities to step away or reset.
Shift holidays from performance to capacity
“Social comparison increases stress by making teens and parents feel like everyone else is having a more festive and picture-perfect holiday,” Anwar notes. “That comparison often leads to insecurity, fear of missing out, and the sense that real life is falling short.” This pressure is rarely discussed openly, but it shapes expectations for everyone during an already stressful season.
Letting go of the idea that the holidays must look a certain way to be successful is one of the most effective ways to reduce holiday stress. While comparison is natural, parents can reshape expectations with a few small shifts.
Reducing comparison pressure goes beyond limiting screen time. Families benefit from acknowledging that online images are curated and incomplete. Shifting the focus to effort, rest, and shared experiences helps reset what success looks like during the holidays.
Anwar recommends focusing on a small number of meaningful traditions, simplifying gift expectations, and setting realistic academic goals. “Trying to do everything perfectly creates pressure that crowds out connection,” he says. Fewer commitments often lead to calmer interactions and more presence.”
Parents play a central role in this shift. Stress regulation is contagious. When adults name their own stress calmly, repair after tense moments, and model boundaries around rest, teens learn that coping is possible even when things feel heavy.
Knowing when to seek more support
Holiday burnout should settle when some of the pressure and expectations are removed. If stress persists or intensifies, additional support may be needed. Warning signs include ongoing sleep disruption, significant withdrawal, panic-like symptoms, frequent physical complaints, or difficulty functioning in daily routines.
How parents open the conversation matters. Anwar suggests starting with curiosity rather than solutions. Statements like, “I’ve noticed you seem really overwhelmed. Do you want to talk about what’s going on?” create space without adding pressure. Validating feelings before offering help can make it easier for teens to open up.
Some families choose to involve school counselors or licensed therapists when stress feels unmanageable. Options like online therapy can offer quick access to licensed mental health professionals for teens and parents who need additional support during high-pressure seasons.
Rest is not the reward
The holidays do not become overwhelming because families are doing something wrong. They become overwhelming when rest is treated as something that comes later, after everything else is done.
December asks a lot of families, and neither teens nor parents escape the pressure. When families plan for their emotional capacity rather than perfection, the holidays become more manageable. Modeling these habits for teens can significantly impact how they handle holiday stress as they become adults. The goal is not a flawless holiday, but a household that can breathe together before the year turns.
About Talkspace
Talkspace (NASDAQ: TALK) is a leading virtual behavioral healthcare provider committed to helping people lead healthier, happier lives through access to high-quality mental healthcare. At Talkspace, we believe that mental healthcare is core to overall health and should be available to everyone. Talkspace pioneered the ability to text with a licensed therapist from anywhere and now offers a comprehensive suite of mental health services, including therapy for individuals, teens, and couples, as well as psychiatric treatment and medication management (18+). With Talkspace’s core therapy offerings, members are matched with one of thousands of licensed therapists within days and can engage in live video, audio, or chat sessions, and/or unlimited asynchronous text messaging sessions. All care offered at Talkspace is delivered through an easy-to-use, fully-encrypted web and mobile platform that meets HIPAA, federal, and state regulatory requirements. Most Americans have access to Talkspace through their health insurance plans, employee assistance programs, our partnerships with leading healthcare companies, or as a free benefit through their employer, school, or government agency.
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