How to avoid burnout this season
The holiday season is exciting but also one of the busiest, demanding and overstimulating times of the year. It’s easy to feel overwhelmed as the to-do lists and end-of-year deadlines grow longer.
Recognising and then addressing early signs of burnout is essential to preserving your energy for what should be a wholesome time to recuperate with loved ones. By being proactive, and honest with yourself, you can enjoy the holidays without feeling depleted. The holiday season is for you as well, you know.
The Signs of Burnout
Burnout doesn’t happen overnight. It creeps in, often unnoticed, until the exhaustion becomes overwhelming. Some early warning signs include:
Constant fatigue, even after sleeping
Feeling irritable or overwhelmed by minor tasks
Lack of sleep
Physical symptoms like headaches, muscle tension, or digestive issues
A lack of motivation or emotional detachment from work or personal activities
Acknowledging these signs early allows you to take steps to protect your energy before burnout takes hold. You’re no good to anyone if you’re drained.
Natural Slowdown of the Season
As the year comes to a close, it’s natural to feel your energy winding down. Our bodies often mirror the seasons; winter invites rest and reflection.
Instead of pushing through with the same intensity as earlier in the year, consider embracing this slower pace for all its benefits.
Reframe your mindset:
Instead of seeing rest as unproductive, view it as essential preparation for the new year, enabling you to be more present in the moments that matter
Use this time to reflect on your achievements and areas for growth. Rather than overloading yourself with new commitments, take stock of your wins and take the time to understand where you truly want to see improvement
Some easy steps to prevent burnout
1. Prioritise Restorative Sleep
The foundation of energy starts with rest
Sleep often takes a back seat during busy times, but consistent, restorative sleep is essential for physical and mental well-being.
Create a wind-down routine: Set a regular bedtime and include calming activities like reading, stretching, or journaling
Limit screen time before bed: Avoid screens at least an hour before sleep to reduce blue light exposure, which can disrupt melatonin production
Upgrade your sleep environment: Use blackout curtains, a white noise machine, or aromatherapy (like lavender) for a peaceful atmosphere
2. Fuel Your Body with Energy-Boosting Nutrition
Food is fuel - Choose wisely to avoid energy crashes
Too much sugar and processed foods can lead to fatigue and irritability. So:
Plan ahead: Keep quick, nutritious snacks like nuts, seeds, boiled eggs, or Greek yoghurt handy to stop you reaching for the biscuits
Hydrate: Often, fatigue is a sign of dehydration. Aim for at least 8 glasses of water a day and limit alcohol, which can deplete energy
Balance your plate: Focus on whole grains, lean protein, and plenty of colourful vegetables to keep your blood sugar stable and energy levels consistent
3. Manage Stress with Quick Reset
Stress is a major energy zapper
Building small moments of mindfulness into your day can make a big difference.
Practice 5-5-5 breathing: Inhale for 5 seconds, hold for 5 seconds, and exhale for 5 seconds. Do this for a few minutes whenever stress peaks
Try a mini-meditation: Apps like Headspace or my favourite, Balance, offer guided meditations that take just 5-10 minutes
Schedule intentional breaks: Block out time in your calendar to pause and recharge, even if it’s just a 10-minute walk
4. Move Your Body, Even When You’re Busy
Exercise boosts mood, circulation, and overall energy levels
You don’t need a long workout to reap the benefits; even small bursts of movement can help combat holiday fatigue.
Incorporate “movement snacks”: Do a few squats, stretch, or take a quick walk every hour
Prioritise consistency over intensity: A 20-minute yoga session or brisk walk can be more effective than a high-intensity workout when you’re short on time
5. Set Boundaries and Protect Your Energy
Sometimes, less is more
The pressure to ‘do it all’ can leave you feeling drained. By setting boundaries and focusing on what truly matters, you can conserve energy and enjoy the activities more.
Learn to say no: Politely decline commitments that feel more like obligations than joy-filled opportunities. You may feel uncomfortable at first, but trust me, it’ll be a bigger deal to you than them
Delegate where you can: Share responsibilities for shopping, cooking, cleaning, etc. These are not your job alone
All these things can be easy to implement, but we all know change is also easier said than done sometimes. If you feel you could do with some support to implement positive adjustments into your life, someone who can suggest changes, make a plan (a realistic one) and also help to keep you accountable, get in touch.
A free discovery call could be the best present you gift yourself this year.
Wishing you all the best,
Sandra
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