Most likely, you are already familiar with the concept of work-related burnout. And holiday burnout is the mental, physical and emotional exhaustion that we experience, respectively, during or after the holidays.
For example, even if you really love the New Year, the New Year's rush can still be a source of stress. The desire to create special memories can make you buy gifts that you can't really afford, spend time with people you don't like too much, and make long-distance trips that become especially tedious during rush hour.
With burnout, even the simplest tasks seem impossible, and attempts to cross off all items from the to-do list cause anxiety and deprive motivation. Therefore, it is important to detect the first signs in time, so as not only not to spoil your holiday, but also to preserve your health.
When we experience stress, or excitement, or both at once, our body turns on the "hit or run" mechanism. Activation of the nervous system triggers chemical reactions in the brain, including the release of hormones that prepare us to fight a possible threat or escape to safety.
On a physiological level, this is manifested by shallow breathing, rapid pulse, muscle tension and sweating palms. Such symptoms appear regardless of what exactly causes stress: work or holiday. With repeated or prolonged stress, it is more difficult for the body to recover from the "hit or run" reaction.
Therefore, if you constantly feel tired, it may indicate burnout. His other physical symptoms include headaches and abdominal pain, as well as sleep disorders.
In addition to physical fatigue, festive burnout also causes emotional fatigue. Because of it, you can become more irritable or more often snap at your loved ones, for example when discussing whose turn it is to receive guests or what topics should not be raised at the festive table. Sometimes, in a state of emotional fatigue, you want to avoid any communication at all, and this increases the feeling of isolation.
Time spent with relatives with whom you have a difficult relationship can also contribute to holiday burnout. If participating in family feasts is more of a duty for you than a desire, it increases stress and anxiety levels.
Besides, it's not easy to enjoy the holidays when you're constantly in a hurry. The need to think about the needs of others prevents you from taking care of your own, for example, exercising or sleeping a sufficient number of hours.
Another source of holiday burnout is a feeling of scarcity, whether it is a shortage of time, money, energy or freedom of action. During the holidays, a little more is required of us than usual, and this creates additional pressure on already existing pain points.
For example, if you've had money problems before, the holiday rush increases this stress factor. The same applies to relationships with loved ones: the need to sit at the same table with unloved relatives creates unpleasant moments of tension. In addition, expectations from the holidays rarely coincide with reality, and the pursuit of perfection makes us feel even worse.
Waiting for the end of the holidays to rest and recover is not the best option. Instead, it is worth taking steps to avoid burnout or at least reduce its negative impact. Here's how to do it.
You do not need to take on overwhelming obligations that require your time, energy and money. Remember that "no" is a complete sentence and does not necessarily have to be followed by detailed explanations.
If you've dealt with burnout before, check your emotional state regularly to make sure you're taking care of your needs. Then you can adjust your expectations as soon as you feel overwhelmed and tired.
Even if everything does not go according to plan, it does not mean that you have failed. Start taking time every day to regroup and recharge. You can seek advice from someone you trust and who will help you recognize changes in your mood and behavior. Your goal is to find a pleasant steady balance.
Focus on what's really important. These are not jewelry and gifts, but an opportunity to be close to your loved ones and feel unity. Consciously choose what you do and who you spend time with. This way you will get emotional satisfaction rather than exhaustion.
During the holidays, we often have to fulfill various obligations, despite difficult relationships with certain people. Therefore, decide in advance how much time you are ready to spend at a certain meeting or spend on certain things, and clearly mark the boundaries. For example, tell your colleagues that you will be at a corporate party for only an hour or immediately warn a relative that you have only 15 minutes to talk.
Another way to set boundaries is to decide which topics you want to discuss and which you don't. This way, when it comes to something that you don't like, you will already have a plan for how to end the conversation or let others know that you refuse to participate in it.Holidays don't exist for you to sacrifice your peace of mind by trying to make everyone around you happy. If you realize that at some point it will be difficult for you, plan a lesson after it to take care of yourself. Go for a walk, read a book, take time to meditate, drink a cup of tea, listen to music or chat with a friend who always supports you.
