Holiday Burnout: Recognizing Symptoms and Taking Action

The holiday season is expected to be filled with joy, gingerbread cookies, and time spent with cherished loved ones over a cozy fire. In reality, your holiday season may be filled with stress, pressure to get everything perfect, financial anxiety, loneliness, and grief. With the demands of gift shopping, family gatherings (that may be filled with tension), and work deadlines, the holiday season can leave us feeling exhausted, overwhelmed, and burned out.

Here are key signs to identify holiday burnout and proactive measures to restore peace and balance during this busy time.

Signs of Holiday Burnout

Holiday burnout may manifest in various forms, such as:

Heightened Irritability:  Experiencing increased frustration or anger over minor issues

Chronic Fatigue: Persistent tiredness despite adequate rest

Emotional Drainage: A sense of detachment from "holiday joy" or feeling emotionally depleted

Diminished Interest: No longer longer finding pleasure in activities or traditions that used to bring joy

Sleep Disturbances: Stress-induced insomnia or racing thoughts disrupting your sleep

Overwhelming Feelings: Difficulty managing time, responsibilities, or expectations

Physical Symptoms: Stress-related issues such as headaches or stomach problems

Recognizing these signs can help you to pause and reconsider how you are approaching the holiday season and allow you to make different choices to support yourself.

Coping with Loss and Grief During the Holidays

For those dealing with loss or grief, the holidays can intensify feelings of sorrow. Whether mourning a loved one, experiencing a breakup, or undergoing a major life change, the emphasis on togetherness and the memories of what used to be can amplify sadness.

Acknowledge Emotions: Allow yourself to feel and recognize your emotions, whether they are joy, sadness, anger, or a saucy bento box filled with a mix of everything, without self-judgment.

Establish New Traditions: Create fresh traditions that honor your loved ones while allowing yourself permission to skip old traditions if they are too painful this year.

Set Personal Boundaries: Allow yourself the gift of saying "no" during the holidays (and all days really). Decline invitations, leave early, and stay home with your furry companions if that is what you need to take care of yourself. This also includes saying "no" to spending more than you can afford on gifts. You can make something sentimental and low cost, come up with activities to do together, offer acts of service, or you can give something meaningful but inexpensive, like a favorite book.

Reach Out for Support: Share your feelings with trusted friends or family. If necessary, consider joining a support group or consulting with a therapist - especially if grief or loneliness are weighing you down and giving way to depression.

Engage in Remembrance: Find meaningful ways to honor your loss, such as lighting a candle, sharing memories, or dedicating time for reflection. Maybe you want to eat a meal that reminds you of a loved one you lost or maybe you want to look at old photos and allow yourself to feel whatever comes up as you do.

Techniques for Emotional Regulation During the Holidays

Sustaining emotional balance is essential for navigating holiday stress. Here are some practical techniques:

Connect with Others: Engage with those who provide a sense of safety and support. Do whatever fills your cup - maybe that is going on a walk, watching a movie, or running holiday errands with a friend.

Breathing Exercises: Utilize deep breathing techniques to soothe your nervous system. Try breathing in as you count to 4, holding your breath as you count to 7, and exhaling as you count to 8.

Physical Activity: Engage in exercise to relieve tension—that may be going on a run or to a boxing class, where you can experience the release of anxiety, anger, and stress, or taking a restorative yoga class to calm your nervous system. YouTube is your friend here and offers many free classes.

Manage Overwhelm: Break down tasks into smaller, manageable segments, and ensure you schedule time for relaxation, even if it’s just a few moments of quiet. Creating checklists and setting realistic expectations can be your friend here.

Embrace Mindfulness: Concentrate on the present moment rather than worrying about the future or unmet expectations. Mindfulness apps or meditative practices can create calming spaces amid the holiday chaos.

You can navigate the holiday season more easily by recognizing burnout signs, addressing grief compassionately, setting boundaries, and implementing emotional regulation strategies. Although it may not always be flawless, this time of year can still foster meaningful connections, joy, and moments of tranquility. If joy and tranquility aren't within reach this holiday season for you, that's okay too -  you can still do your best to take care of yourself and get through. Life is full of metaphorical candy canes and burnt turkeys.