A psychologist’s advice on how to cope with end of year burnout

As the end of the year approaches many of us begin an exhausted struggle to the finish line. The anticipation for some much needed downtime can start to make the days feel longer, the exhaustion feel somehow heavier, and the energy to be motivated or productive feeling like it needs a low power mode. As the stressors of the year have snowballed, alongside the looming pressures many of us face over the festive season, burnout may begin to tap us on the shoulder.

Burnout is a state of emotional, mental, and often physical exhaustion. In my work with clients, I have seen this occur as almost an end-of-year pattern. By the time holidays roll around, many feel exhausted and checked out right at the time when they want to enjoy their time off. The good news is that this can be managed effectively with the right strategies. Here are some ways to hit ‘low power’ mode before the end of the year.

Acknowledge the symptoms of burnout

Stress is a very common experience which sometimes results in us turning down the sensitivity on our burnout radar. To help identify signs of burnout, take some time to check in with yourself and look for:

• Feeling particularly fatigued or having a sense of being “worn out”
• Feeling irritable and experiencing increased frustration over minor things
• Experiencing difficulty concentrating or feeling mentally foggy
• Having a lack of motivation or enthusiasm for tasks you would usually enjoy
• Feeling physical symptoms in your body such as headaches or muscle tension

If you find yourself ticking a few of these symptoms, it might be time to make some changes to curb burnout during the last few months of the year. Here’s a few things that can help.

Set Boundaries for Your Time and Energy

The end of the year is notorious for over-scheduling. Between holiday parties, work responsibilities, and shopping for gifts, our calendars can get packed, leaving little room for self-care. It’s essential to set healthy boundaries with both your time and energy.

Let’s say it together: no, thank you! It’s okay to decline invitations or to not participate in every single event. Prioritise the activities that are most meaningful to you and give yourself permission to skip the rest.

Schedule downtime. Just as you would schedule meetings or holiday gatherings, make time for yourself. Block out time for rest, reflection, and relaxation.

Manage Expectations Around the Holidays

There’s often a cultural pressure to create “the perfect holiday,” whether that’s the perfect family gathering, the perfect meal, or the perfect set of gifts. These expectations can contribute to both stress and disappointment. We know that perfection isn’t attainable, and aiming for it can fuel burnout.

Instead, try to focus on what truly matters.

Embrace imperfection. Small hiccups or changes in plans are part of life. The joy of the holiday season comes from connection, not perfection.

Redefine traditions. If traditional celebrations are causing more stress than joy, consider simplifying them or creating new, more manageable traditions with your loved ones. They might even appreciate it, too.

Prioritise Self-Care

During this time of year, self-care often falls by the wayside as we prioritize others. However, practicing self-care is critical to avoiding burnout. Here are a few simple ways to integrate self-care into your routine:

Stay active. It might seem counterintuitive when you’re already exhausted, but regular physical activity can help reduce stress, boost mood, and improve sleep. Even a short walk each day can make a difference.

Get enough sleep. A lack of sleep exacerbates burnout. Prioritise rest by establishing a calming evening routine, limiting screen time before bed, and creating a nice sleepy environment.

Practice mindfulness. Mindfulness exercises like deep breathing, meditation, or even short mindful moments throughout the day can help centre you and reduce feelings of overwhelm. Apps such as ‘smiling mind’ are free and have a great range of mindfulness exercises.

Share the Load

Holiday preparations can become quite the burden, especially if you feel the need to do everything yourself. Delegating tasks, whether it’s gift shopping, cooking, or event planning, can lighten the load.

Ask for help. Often, others are more than willing to pitch in and sharing responsibilities which can make the holidays more enjoyable and less isolating.

Be Kind to Yourself

Our modern day lives can be a lot to cope with. Perhaps we can listen to burnout as our mind and body’s way of saying “I need to take care of myself”.

If you’re struggling with burnout or need someone to talk to, don’t hesitate to reach out. Burnout is tough, but you don’t have to face it alone.