Julie, 32, and Peter, 35, have recently gotten married and are preparing to host their first family dinner at their home on December 26. The couple has invited 20 people and is now feeling the pressure of planning the menu, organizing games, shopping for gifts and decorations, and, most importantly, worrying about the potential judgment from their new family.
Introducing Melissa, 45, who has been the sole caregiver for her mother with Alzheimer’s disease for the past few years. Balancing her caregiving duties with her work and holiday preparations, such as shopping, wrapping presents, decorating, and planning parties, has been a perennial source of stress for her each holiday season.
Meet Michelle and Robert, proud parents of two children aged 7 and 10. With a new house mortgage and average incomes, they originally planned for a modest holiday dinner this year. However, their extended family surprised them with a visit, unexpectedly stretching their budget. The couple has been under financial stress as a result.
Many of us can relate to scenarios like these at various points in our lives. Holiday burnout and stress are common, especially in countries like the USA, where the period from October to December is filled with celebrations.
Research consistently shows that the holiday season can be stressful for about a quarter of the US adult population. Financial pressures, increased social obligations, and the emotional strain of family dynamics during the holidays often contribute to burnout. This is particularly true for caregivers who look after loved ones, including those with Alzheimer’s, and may experience heightened stress and burnout during this time.
That is why it is crucial to recognize the potential for burnout during this season and take proactive steps to manage stress and prioritize self-care.
What is Holiday Burnout?
Holiday burnout occurs when individuals experience chronic physical and emotional exhaustion during the holiday season, often accompanied by feelings of cynicism and detachment. The heightened expectations and demands of this period can exacerbate stress levels and lead to burnout if not managed effectively. Recognizing the signs of burnout is the first step towards prevention.
Common symptoms of burnout include:
- Persistent fatigue
- Decreased performance
- Increased irritability
- Feeling detached from responsibilities
During the holiday rush, these symptoms can be further intensified by societal expectations of joy and celebration.
How To Avoid Holiday Burnout?
Julie is unsure how to handle the pressure. She turned to her mother for advice and was told to hire a caterer for the main day. Julie needs to call each guest, find out their food preferences, and relay that information to the caterer, who can create a delicious and inclusive menu. Julie expressed her relief by saying, “It’s a lifesaver! Cooking for so many people is a challenge for me as I’ve always lived alone. I won’t be hard on myself and will seek professional help when needed.”
Similarly, Melissa wants to enjoy the holidays with her colleagues this year. She’s invited her siblings to assist with caregiving for a day. For the first time in five years, she’ll be able to attend her office party.
Identifying and implementing a suitable solution is key to managing stress. The initial step is to recognize and acknowledge the problem, followed by finding a solution. The earlier you start this process, the better.
What can you do to have a burnout-free holiday?
Prioritize Self-Care
Amidst the holiday hustle and bustle, it’s essential to prioritize self-care. Taking care of yourself isn’t a luxury but a necessity for overall well-being. Adequate sleep, balanced nutrition, and regular exercise are fundamental elements of self-care that can build resilience against stress.
Dedicate time each day to activities that bring you joy and relaxation. Whether it’s reading a book, taking a walk, or practicing mindfulness, these moments can anchor you during the holiday rush.
“Self-care is crucial during the holiday season to reduce stress and maintain our mental and physical well-being. It allows us to recharge and refocus, leading to a more enjoyable and meaningful holiday experience. Prioritizing self-care not only benefits us individually but also enhances our ability to engage and connect with loved ones,” says Dr. Meagan A. Houston, a family physician.
Set Realistic Expectations
One of the main contributors to holiday burnout is unrealistic expectations. The desire to create perfect celebrations, find the ideal gifts, and attend every social event can lead to feelings of inadequacy and exhaustion.
Setting realistic expectations means acknowledging your limitations and recognizing that perfection is unattainable. Embrace the imperfections of this season and focus on creating meaningful moments rather than flawless ones. This shift in perspective can reduce the pressure to meet unrealistic standards and foster a sense of contentment.
Learn to Say No
The holiday season often brings a flood of invitations and requests, from social events to extra work responsibilities. While it may be tempting to say yes to everything, learning to say no is a powerful tool for preventing burnout.
Prioritize commitments based on their importance and feasibility. Politely decline invitations or delegate tasks to create a more manageable schedule. By setting boundaries, individuals can conserve their energy and prioritize activities that align with their well-being.
Plan and Prioritize Tasks
A well-thought-out plan can be a game-changer in managing the holiday rush. Create a realistic schedule that includes time for both obligations and relaxation.
Prioritize tasks based on urgency and importance. Consider delegating responsibilities when possible, whether it’s sharing meal preparation duties or wrapping gifts. Effective planning can prevent last-minute stress and create a more enjoyable holiday experience.
Embrace Mindfulness and Stress Reduction Techniques
Incorporating mindfulness and stress reduction techniques into daily routines can be particularly beneficial during the holiday rush. Practices like deep breathing, meditation, and yoga can calm the mind and reduce stress levels.
Foster Meaningful Connections
Nurturing meaningful connections with loved ones can be a source of support and comfort. Spend quality time with family and friends, sharing responsibilities and collaborating on tasks to create a sense of camaraderie.
Open communication about individual needs and expectations can prevent misunderstandings and reduce potential sources of stress.
Reevaluate Traditions
Traditions are an integral part of the holiday season, providing a sense of continuity and connection. However, it’s essential to periodically reevaluate traditions to ensure they align with current priorities and values.
Consider adjusting traditions that add unnecessary stress. The goal is to create traditions that bring joy and meaning rather than contribute to burnout.
Seek Professional Support
Hiring decorators, event managers, cleaners, or caterers can be immensely helpful if you find it challenging to manage everything on your own. If stress persists, reaching out for professional mental health support can provide valuable guidance and coping strategies to navigate stress and prevent burnout.
Putting Your Well-Being First This Holiday
A study published in the Journal of Happiness Studies found that individuals who prioritize self-care and well-being during the holiday season experience higher levels of happiness and life satisfaction.
Putting your well-being first during the holidays can also boost your productivity and ability to manage challenges, leading to a more successful and fulfilling holiday season. Remember, the end of the holiday season doesn’t mark the end of self-care and well-being. Carry the lessons learned into the new year, fostering a sustainable approach to managing stress and preventing burnout in all aspects of life.