Exhausted? Navigate end-of-year burnout

After a marathon year, the finish line is in sight, however, it is not uncommon to experience burnout at this time with its ample to-do list.

The year’s final weeks often come with a flurry of activities, from meeting end-of-year deadlines to holiday preparations, to menus for Christmas lunch and last-minute gift shopping.

End-of-year burnout or sometimes called “holiday burnout” is a state of physical and emotional exhaustion that can manifest in various ways, including increased stress levels, and overwhelmed feelings and decreased motivation.

Some of the common symptoms include:

Fatigue

Feeling physically and mentally drained, even after a full night’s sleep.

Irritability

Becoming easily agitated or frustrated, often over minor issues

Reduced productivity

Finding it difficult to concentrate and focused or to complete tasks efficiently and feeling like you’re not progressing because there’s seemingly always more to do.

Emotional strain

Experiencing heightened emotions such as anxiety, sadness or anger.

Physical symptoms

Developing physical ailments such as headaches, digestive issues, insomnia, or muscle

MENTAL HEALTH tension.

Using substances to cope

Drinking more than usual, relying on pain medication without medical advice. Withdrawing from loved ones

Not doing things that bring us joy, not attending to hobbies, or spending time with friends.

Prioritising your mental health during the end-of-the year rush is crucial for your overall wellbeing.

Here are effective strategies to help combat burnout and embrace a healthier mindset:

Set realistic expectations start by managing your expectations, understand that it is OK not to achieve perfection in every aspect of your life during the season. Recognise your limits and be willing to adjust your goals accordingly.

Set boundaries we talked about setting boundaries before. It’s very important to learn to say “no” when necessary. It is essential to set boundaries to protect your time and energy.

Politely decline invitations or commitments that you genuinely can’t accommodate.

We often attend functions out of duty, not because we really want to but because we don’t want to miss out.

A polite “no” can save us time, money and further exhaustion.

Following this “no” with a commitment to meet in January after the Christmas rush is often more relaxed and enjoyable.

Self-care: meditation, deep breathing and exercise (walking) can help you stay grounded and manage stress. Prioritise selfcare activities that rejuvenate your mind and body.

Delegate and seek support: Don’t hesitate to ask for help or delegate tasks when possible.

Whether it’s involving family members in holiday preparations or seeking assistance at work, sharing the load can reduce stress levels.

If you’re feeling really overwhelmed, reach out for professional support. Sadag is available.

I want to wish you all a happy, healthy and safe festive season.

If you feel you need to reach out, contact the Sadag toll-free line, and suicide helpline 0800- 567-567 (24 hours), or Cipa mental health helpline 0800- 456-789, or Cipla WhatsApp line (from 9am 4pm) 076-882-2775.

You can also SMS SADAG 31393, available 24 hours.