While the holidays can truly be the most wonderful time of the year, they can also be the most stressful. We can experience stress around the holidays from a range of situations, such as traveling, financial situations, navigating interpersonal relationships with family, finding child care, etc. Sometimes we may be experiencing stress without even realizing it. Stress is not just a mental feeling, but also a physical reaction that happens when our body thinks we are in danger.
When the brain identifies a ‘stressor’ it activates the sympathetic nervous system, which is responsible for the body’s fight or flight response, providing a burst of energy in order to keep you alert through the stressful situation. Unfortunately, our bodies can’t always tell the difference between being chased by a bear and being judged by a family member. Prolonged periods of stress such as the holiday season can take a toll on the body as it has a hard time regulating the stress hormones produced. This can eventually lead to chronic stress and burnout.
Burnout is a state of physical, mental, and emotional exhaustion caused by excessive and prolonged feelings of stress. Symptoms include feeling overwhelmed, overworked, and emotionally drained. You may also have difficulty concentrating or sleeping, which can lead to a weakened immune system. Returning to work and other day-to-day activities can be very difficult while experiencing these symptoms.
Experiencing holiday burnout does not mean you’re a bad person or did something wrong during the holiday season. In fact, it is extremely common. A 2023 survey found that two in five of U.S. adults said that their stress levels increase during the holiday season. The same survey found that more than half of adults described the holidays as either stressful, overwhelming, or exhausting. If you notice signs of burnout at this time of year, know that you are not the only one.
While we want to start off the new year on a positive note, it can be hard to do so when feeling overwhelmed and exhausted. So, let’s talk about a few ways to tackle this burnout so we can start off 2024 feeling our best!
1. Stretch
Stretching is great for improving both physical and mental health. Stress can cause muscles to tense and then tighten, leading to discomfort that can affect day to day activities and sleep. Research shows that stretching increases serotonin levels which help stabilize our mood and lower stress. Dedicate a little time everyday to practice stretching, and remember to start off slow and listen to your body.
2. Practice Mindful Meditation/Relaxation Techniques
Mindful meditation is a type of meditation in which you focus on being fully aware of how and what you are feeling in the moment without experiencing judgment. When we focus on our breath intake, we learn how to stay present in what we are feeling and sensing rather than feeling numb and running on autopilot. By pausing and recognizing how you feel, you allow yourself to return to a calming state, and are in a better position to heal. Benefits of meditation include understanding your pain, reducing stress, improving focus, and minimizing brain chatter. This practice is great for relaxing the mind and body and coping with burnout. Here are some additional relaxation techniques you might want to try!
3. Shifting Perspective
By taking a closer look at our mindset and assumptions, we have an easier time addressing the root causes of burnout. Take a moment to check in with yourself and ask yourself some questions. What aspects of your situation are fixed and what can change? Are there any tasks you can move around to free up time and energy? How can you balance your wants and needs with the wants and needs of others? Do you have enough support?
Reminiscing and practicing gratitude can also help you gain a new and positive perspective on your situation and experiences. Think about the good times and things you are grateful for both in the present and throughout the holiday season and write them down. This allows your body to remember and feel positive emotions.
4. Take A Personal Day
Dedicate a day to yourself to intentionally rest and reset. Sleep in, get some fresh air if weather permits, exercise, eat your favorite foods, do a face mask, and the list goes on! Prioritize yourself and immerse yourself in self-care all day.
The holidays can be some of the most wonderful and most stressful times of the year, especially for single parents. If you are experiencing burnout, remember that you are not alone. Take a step back, listen to your body, and go easy on yourself! Focus on taking care of yourself, so you can start off the new year feeling your best!
Click here for more tips for handling stress.
