Preventing Burnout During the Holidays

Everyday life can be hectic enough without the added pressure of the holidays, which can also be a source of major stress and burnout for many people. 

Burnout isn’t just about being tired; it’s emotional, mental and physical depletion caused by prolonged stress. However, with some planning and self-care, you can protect your mental and physical well-being while still enjoying the festivities. The American Psychological Association reports that the holiday season brings added stress for 2 out of every 5 people.

Consider these tips to help prevent burnout:

• Set realistic expectations. Social media and cultural norms often create pressure. Focus on meaningful experiences rather than flawless decorations, trendy outfits, or extravagant gifts. Gratitude journaling can help shift your mindset toward what truly matters.
• Start early. No matter your holiday plans, spreading out your tasks and starting early will help ease stress levels. This way, you won’t be waiting until the last minute to complete tasks and rushing through responsibilities.
• Take time to recharge. Self-care during the holidays isn’t indulgent; it’s essential. Regular breaks from daily stressors can prevent burnout by helping your body and mind relax and recharge. Rest restores your energy, boosts your mood, and increases productivity.
• Maintain boundaries. Boundaries protect your emotions and your physical space. They can be a healthy strategy as you navigate the holiday season with a full calendar. Only commit to the invitations or requests that are important to you and let go of the rest.
• Make a list of all visible and invisible tasks. Often, the mental load of holiday planning falls on one person and can go unnoticed. For example, “buying a gift” includes making a budget, understanding interests or sizes, deciding on a gift, purchasing it and wrapping it. When invisible labor becomes visible, it’s easier to delegate tasks and ask for help.

While these practical strategies can help address some holiday stressors, you also should seek further support from a doctor or mental health professional if needed.

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