How to Minimize Burnout During the Holidays
How do you manage burnout and set boundaries for yourself so you can feel like you have had a break before the New Year?
With the holidays fast approaching we are both excited and exhausted. It has been another challenging year. The holidays promise some relief from the grind, but is that enough to combat how worn out we’re feeling? Expectations around the holidays can be high, leading us to overextend ourselves instead of finding a balance for rest.
What is burnout?
Burnout, as coined by Herbert Freudenberger in 1975, is comprised of 3 components:
a) Emotional Exhaustion: fatigue that comes from caring too much, for too long.
b) Depersonalization: losing empathy, caring and compassion due to exhaustion.
c) Decreased Sense of Accomplishment: feeling like nothing you do matters.
When I feel burnt out, activities that usually feed me feel like they are draining me. I become impatient with the world. I feel resentful toward anyone that doesn’t put my agenda first. I feel overwhelmed and unable to complete the tasks on my to-do list. I don’t feel rested. I don’t get enough rest. I am tempted by unhealthy habits because they provide a distraction from how I’m feeling.
What can you do to reduce burnout during the holidays?
When I notice symptoms of burnout the first thing I do is take something off my plate. Usually, feeling burnt out is a sign that I have taken on too much. Next, I get back to activities that feel good, and I know will help me. I start with 3 main categories:
Bodywork: for me that usually means running.
Mind work: like journaling: helps me get my feelings and thoughts out of my head.
Grounding: through meditation - whether that is sitting meditation or yoga.
These are the activities that make me feel like myself and help me feel centered. Your needs may differ, but those 3 pillars are good places to start. By holding space regularly for these practices I am giving time and effort to the process of restoring my energy. Stop and think of the 3 activities that are most meaningful for you and how you can find moments to recharge in the weeks leading up to the holidays?
How do you set boundaries during the holidays?
Preventing burnout also requires boundary-setting. Your time and energy are important. Setting aside time for self-care activities will help manage your energy, but the holidays often come with demands of family and friends that may stretch you in undesirable ways.
If you are someone who doesn’t want to upset anyone and wants to be available to meet everyone’s needs, setting boundaries can be challenging. You may be afraid of rejection if you set a boundary. However, boundary-setting helps people know what they can and cannot expect from you, allows you to care for yourself so you feel less resentful, and helps identify the people who value you and your time.
During the holidays it is important to consider your boundaries, especially if you are a pleaser by nature. Set aside time to map out the holidays, including time for family, friends, shopping, other activities, and rest. Choose how you want to spend your time and energy and discuss this with those closest to you, so they are clear on your needs. Clarifying your boundaries before you enter difficult situations can help you manage your time and emotions during these busy weeks. Accept that, by setting boundaries, you may have uncomfortable conversations and you may not have a comfortable resolution. Be clear where you are willing to compromise, how much time and energy you have, and where your hard lines are.
Taking time to reset and to choose how you enter into the holiday season allows you to move forward in a new way. You will feel less frantic and more in control by being mindful of your energy and purposeful in your choices. By setting boundaries and managing your energy, I wish you many moments of love, hope, peace and joy this holiday season.