Preventing Holiday Burnout

burnout counseling deep breathing diet exercise healthy lifestyle holiday overindulgence holidays managing expectations mindfulness new year new years resolutions physical activity saying no sleep stress management support groups Dec 14, 2024

Are the holidays losing their sparkle? Do you feel more like a Grinch than an Elf? It’s more common than you think. Holiday burnout — a state of physical, mental, and emotional tiredness brought on by the demands and expectations of the season — affects 1 in 3 Americans.^1,2

If you’re experiencing fatigue, anxiety, or a lack of enthusiasm, it’s time to take action.³ This article will equip you with practical strategies to fight burnout during the holidays.

Say “no” to say “yes” to yourself
Find your inner zen
Don’t let healthy habits take a holiday
Reach out for support

Indeed, a simple “no” can become your first-line weapon against burnout this season. Keep reading for more.

Say “no” to say “yes” to yourself

Think of your energy during the holidays as a precious gift. You wouldn’t want to waste it on every passing event or obligation, would you? Just like a thoughtful present, your time and energy should be reserved for the people and experiences that mean the most to you. So, take a moment to reflect on what’s most important. Is it spending time with the people you love? Maintaining holiday traditions? Giving back to your community? Ultimately, don’t be afraid to decline invitations that aren’t aligned with your priorities — your body and mind will thank you for it.^2,4,5

While saying “no” to energy-draining commitments is crucial, it’s equally important to refill your own cup. Go ahead with that nap or massage. Make time for your hobby, whether it’s crafting, reading, or playing a sport. By scheduling in activities that recharge you and make you happy, you’ll be better able to handle the season’s demands with ease and grace.^5,6

Find your inner zen

Now that you’ve identified your priorities, address any sky-high expectations you may have. You may be dreaming of a picture-perfect holiday celebration, but reality seldom cooperates. The roast chicken might burn, the children might throw tantrums, and Uncle Dave will probably tell the same cringy story for the umpteenth time. So rather than chasing perfection — a recipe for stress and disappointment — embrace the beauty of imperfection. Aim for genuine connections and meaningful moments, such as laughing with your family or baking Christmas goodies with the kids. These are the memories that will make you smile long after the holiday trinkets are packed away.^4,5

And whenever you feel caught up in a whirlwind of activity, pause and breathe. Find a quiet spot and close your eyes. Notice the sounds and smells in your surroundings. Then pay attention to your breathing. Inhale for four seconds, hold your breath for seven, and exhale slowly for eight. Doing mindful breathing for a few minutes not only brings you back to the present moment, but also helps calm your nervous system amidst the holiday chaos.^5,6,7

Don’t let healthy habits take a holiday

With all the festive gatherings and tempting food, it can be hard to stick to healthy routines during the holidays. But believe it or not, nourishing your body is even more important this season. The right foods will keep your energy levels up and empower you to fight holiday stress.^3,5

Kick off your day with a power-packed breakfast. Balance the rest of your meals by filling half of your plate with colorful veggies, one-fourth with protein, and the remaining space with delicious treats. Remember to drink water throughout the day too.^8,9,10

If you work out regularly, keep it up! If not, sneak in some physical activity, even if it’s a short walk around the block. Or try a quick yoga session (this will also go well with your mindfulness goals).^3,5

Lastly, prioritize quality sleep this holiday season. Aiming to sleep at least seven hours a night can significantly reduce your stress levels. Remember to build in time for relaxing activities before bed to ensure restful sleep.^4,5

Reach out for support

Despite your best efforts to keep calm, the holidays can still be overwhelming or isolating. Perhaps your family dynamics are strained, or grief casts a shadow over your festivities. Fortunately, you don’t have to navigate these challenges alone. Have a video chat with your sibling, call your best friend, or confide in a therapist. Counselors and therapists are available online, and the days of trying to fit an hour-long appointment into your busy schedule are over. You can even get therapy by text! Sharing your struggles can ease your burden and make you feel loved and supported. Sometimes, just a simple conversation or practical help with holiday tasks can make all the difference.^3,4,6

Conclusion

Holiday burnout is real — but so are the ways to combat it. Stay balanced and enjoy peace of mind this season by saying “no” when you have to, cultivating mindfulness, sticking to your healthy habits, and asking for help if you need it.

Ready to take your self-care journey further? Build a strong foundation for wellness and fulfillment in the year ahead — join our Jumpstart Your New Year’s Resolutions program now.

References

Preventing Holiday Burnout

Get notified whenever we publish a new blog post!

Enter your email to get notified whenever we publish a new blog post!