The Gift You Need to Give Yourself: Beating Holiday Burnout

The holidays are supposed to be the most wonderful time of the year, yet for many of us, the packed schedules, endless to-do lists, and mountain of expectations turn holiday "joy" into holiday "jolt”—a shock of stress that can lead straight to burnout.

If your life is already full and busy, the added pressure of shopping, decorating, party hosting, and family dynamics can push you past your limit. That joyous spirit gets drowned out by constant demands. So, how do we keep the sparkle and avoid the crash?

Am I Just Busy, or is Burnout Knocking?

It’s crucial to recognize the line between feeling a little hectic and being on the verge of burnout. Burnout isn't just being tired; it’s a state of chronic stress that leads to emotional and physical exhaustion.

How will you know if you’re on the verge? Be on the lookout for signs that might become heightened during the holiday season:

• Emotional & Mental Fog: Anxiousness, detachment, listlessness, low mood, and difficulty concentrating or making simple decisions.

• Performance Crash: Diminished productivity, lack of creativity, and low motivation for things you usually enjoy.

• Physical Toll: general fatigue, physical and mental exhaustion, and poor sleep quality.

• Behavioral Shifts: Increased irritation and moodiness, despair, withdrawal from your support systems, or excessive use of substances (alcohol, food, drugs, etc.).

Holiday crash is often associated with feelings of overwhelm brought on by additional duties, conflicting expectations, and my favorite, our tendency to overcommit. This is when depression sometimes peaks, compounding the feelings of exhaustion.

Prioritize Joy and Avoid Burnout

My plan to avoid burnout this holiday season centers on a simple goal: Protecting my peace and prioritizing what truly brings meaning. I’ve found that the best way to handle the holiday rush is to put up some friendly but firm boundaries.

Here are the key strategies I'm implementing (you might want to think about these too!):

1. Define Your Non-Negotiables (Prioritize)

Stop trying to do everything! Take 15-20 minutes to list everything you want to do this holiday season. Now, prioritize those wishes. If an invitation or possibility doesn't align with your top three goals, practice the magical phrase: "No, thank you." This simple act of making “No” a full sentence can do wonders to protect your energy.  

2. Get Creative with the "Shopping Scaries"

Crowds, parking wars, and long lines are the antithesis of holiday cheer. Pace yourself and shop early. If you find crowds draining, embrace creative shopping solutions:

• Online Everything: Shop from the comfort of your couch. No parking, no lines, 24/7 access. Take advantage of free shipping to make it cheaper and easier.

3. Be Realistic & Learn to Share (Delegate!)

You are only one person, and you don't win a prize for martyr status!

• Set SMART Goals: Be realistic about what you can achieve. A perfectly tidy house is not a necessity for a memorable gathering.

• Delegate: Do not take on every responsibility yourself. Learn to share the duties—ask the family to bring a dish, assign a cousin to decorating, or hire a teenager to wrap presents.

4. Schedule Your Downtime (Do Not Overcommit)

Attending every single social engagement will lead to exhaustion. Choose a few that matter most and schedule dedicated downtime for relaxation. This is non-negotiable! Hey, if it's not on the calendar, it won't happen.

5. Protect Your Sleep (Practice Good Sleep Hygiene)

Sleep is when your body repairs itself from stress. Avoid having late nights or holiday demands  that substantially decrease your sleep time. 

• Prioritize Sleep: Make getting 7-9 hours a priority or the number of hours that provide you with the feeling of ultimate rest.

• Self-Care Routine: Incorporate healthy self-care activities like exercise or a hot bath.

• Avoid Stimulants Before Bed: Skip electronic devices, alcohol, or large meals immediately before you try to sleep.

6. Celebrate You!

The holidays should be enjoyable and meaningful for you, too! Decide what truly matters to you whether it is watching a favorite movie, baking a single batch of cookies, or simply relaxing by the fire. Give yourself permission to do the things you find enjoyable.

Feeling burnout during the holiday season is avoidable! Setting reasonable expectations, starting tasks early, maintaining those firm boundaries, and creating time and space to recharge and reset will aid in you navigating the season with peace and joy. We want to feel refreshed and have a sense of purpose as we embrace and get ready to take on the new year. 

What part of your own holiday planning are you most worried will lead to stress this year? 

Happy Seasons Greetings!

Dr. C