As we enter November and approach the end of the year, many of us start to feel a familiar squeeze: the days get shorter, holiday expectations start ramping up, and end-of-year work deadlines loom. It’s an exciting time—but it can also be an overwhelming one. Before we know it, burnout sneaks in, and instead of feeling merry and bright, we feel drained and disconnected. If this sounds familiar, you’re not alone. Let’s talk about how to recognize burnout before it takes over and what we can do to stay grounded and recharged.
Recognizing the Signs of Burnout
Burnout can show up in subtle ways, especially at first. By knowing what to look out for, you can catch it early and address it before it becomes overwhelming. Here are some common signs:
- Emotional exhaustion: Feeling like you’re running on empty, or that even small tasks are too much.
- Irritability: Losing patience faster than usual with loved ones, colleagues, or even yourself.
- Loss of motivation: Dreading tasks that you usually don’t mind or even enjoy.
- Physical symptoms: Experiencing headaches, tension, stomach issues, or trouble sleeping.
- Sense of detachment: Feeling disconnected from friends, family, or work; like you’re going through the motions.
These symptoms don’t always hit all at once. Sometimes they show up one by one, but over time, they can grow into a larger sense of feeling burned out.
Small Shifts for Big Impact: Setting Boundaries
With the holidays around the corner, boundaries are more important than ever. Between family gatherings, work parties, and social obligations, it’s easy to end up feeling stretched too thin. Setting boundaries isn’t always easy, but it’s one of the best ways to keep burnout at bay.
Tips for setting boundaries:
- Practice saying “no”: If something doesn’t feel right, or if it’s just too much, give yourself permission to decline. “I’d love to, but I already have a lot going on” is a gentle way to honor your needs without guilt.
- Limit screen time: The constant stream of holiday updates on social media can add to the pressure. Try setting boundaries around screen time, especially in the evenings, to give yourself mental space.
- Communicate needs clearly: Let friends, family, or coworkers know if you’re feeling stretched. Being honest can help you avoid extra responsibilities that could push you over the edge.
Recharge with Restorative Practices
Sometimes we can’t avoid all the hustle and bustle, but we can intentionally make time to recharge. Recharging doesn’t have to be a big event—sometimes the smallest acts of self-care make the biggest difference.
Ideas to recharge:
- Take short breaks throughout the day: Even a few minutes of stepping away from your tasks can refresh your mind and body. Try taking a few deep breaths, stretching, or stepping outside for fresh air.
- Build a wind-down routine: An end-of-day routine helps transition from busy mode to rest mode. A warm drink, a good book, or a few minutes of gentle stretching can be grounding and help you sleep better.
- Find joy in small rituals: Whether it’s savoring a hot cup of coffee or lighting a candle, these little rituals bring calm and help us focus on the present moment.
Prioritize What Truly Matters to You
The holiday season often brings a long list of expectations, but not all of them have to be met. Take a moment to consider what truly matters to you, and where you want to focus your time and energy.
- Re-evaluate traditions: Some traditions might feel like obligations rather than celebrations. Feel free to adapt or let go of traditions that don’t resonate with you.
- Practice gratitude: Take a few moments each day to write down three things you’re grateful for. This simple act can shift your focus from what’s overwhelming to what’s nourishing.
Let go of perfection: Give yourself grace if things aren’t picture-perfect. Embrace the holiday season for what it is—a time to connect and recharge rather than perform.
Burnout can feel isolating, but it’s a very common experience, especially during the holidays. Remember, taking care of yourself allows you to show up fully for others, too. Recognize the signs, set boundaries that honor your needs, and find little ways to recharge so you can end the year feeling steady and fulfilled.
If you’re feeling the weight of burnout or struggling to get back on track, consider reaching out to a counselor. Sometimes a bit of guidance makes all the difference in navigating stressful times, and talking with one of our therapists can give you the tools and support to thrive through the season—and beyond.
