How to recognize and cope with holiday burnout

The hustle and bustle of the holidays can be a magical experience, but the most wonderful time of the year can also leave many of us physically and emotionally drained.

If you’re feeling overwhelmed and are struggling to cope during the holiday season, here are some tips on how to recognize the signs of a burnout and what you can do to regain balance and nurture your mental health.

Photo credit: Paolese

Chronic stress and prolonged feelings of being overworked and overburdened with responsibilities can lead to mental, physical, and emotional exhaustion – also known as burnout. Burnout can deplete your energy, weaken your immune system, and leave you feeling run down and unmotivated.

Burnout impacts both your physical and mental health, so it’s important to recognize the signs of a burnout early on. Common burnout symptoms include:

• Lack of energy and enthusiasm
• Feelings of lethargy and hopelessness
• A negative or detached outlook on life
• Using food or alcohol to cope with your emotions
• Changes in appetite or sleep habits
• Frequent headaches and muscle pain

While seasonal depression (also known as seasonal affective disorder) is a mood disorder brought on by the lack of daylight in winter months, burnout can happen at any time of year. We are particularly at risk of burning out during the holiday season when the demands of daily life are compounded by high expectations and the pressures of entertaining, Christmas shopping, and spending time with loved ones.

It’s understandable that you might feel overwhelmed in December while trying to create the perfect holiday experience for family and friends. Here are a few coping strategies that can help you take care of yourself during the holidays:

• Focus on being present rather than buying presents. With current restrictions on travel and group gatherings in place, many people will be feeling isolated and lonely around the holidays this year. With that in mind, focus on reconnecting with loved ones – in person and virtually – and try to enjoy the spirit of togetherness rather than getting caught up in the commercial trappings of Christmas.

• Don’t neglect your physical health. While the holidays are typically a time for overindulging in decadent desserts and alcohol, it’s important to take care of your physical wellbeing. Make time for your regular exercise routine, stay hydrated, and maintain a healthy diet while enjoying rich foods and alcohol in moderation.

• Set boundaries. Try not to overexert and over-commit yourself during the festive season. Schedule downtime in your calendar and feel comfortable saying ‘no’ to social engagements or requests from friends and family if you’re starting to feel burnt out.

• Ask for help. Remember you aren’t alone. Reach out to your partner, close friends, and family members for support and ask them to take on some holiday responsibilities. If you feel like you need some professional help, confide in a trained psychologist or psychiatrist who can provide you with coping strategies to get through the holidays, and offer long-term stress management solutions to improve your daily life.