How to avoid burnout and recuperate over Christmas and New Year
Although burnout became a bit of a buzzword during the pandemic, it is very much a real thing – and recognised by the World Health Organisation (WHO) as an occupational phenomenon that leads to feelings of energy depletion, mental distance from one’s job and reduced professional efficacy.
According to Mental Health UK’s first annual Burnout Report, published in January 2024, a fifth (20%) of workers hit “burning point” last year, and nine in 10 UK adults experienced high or extreme stress in the past year. Conversely, those aged 18-24 (34%) were more likely to take time off work due to poor mental health than those aged 55 and over (15%). The report also found that workers aged 35-44 were most likely to have experienced high or extreme levels of stress.
There are a number of contributing factors, of course, including perceptions around mental health. Those in more senior positions have also recently been found to be more likely to take advantage of hybrid working setups, which can positively impact mental health. And, what’s more, those in the 35-44 bracket are more likely to be in middle management jobs – which have been linked to higher levels of stress, given that they feel the squeeze of upper management and strategy execution, and the need to develop and mentor their teams.
If any of the above is ringing true for you – fear not. Here’s everything you need to know about burnout – including its causes, how to avoid it, and how to recuperate if you’re feeling depleted.
What causes burnout?
Burnout is the result of prolonged stress, often caused by unrealistic workloads, a lack of boundaries, or constant pressure to meet high expectations.
For many people, burnout stems from the struggle to balance professional responsibilities with personal life, compounded by insufficient time for rest and reflection.
Positive psychology coach Casey Paul says that during the festive season, burnout risks are heightened. “People are juggling work deadlines, family commitments, and holiday preparations. The pressure to "do it all" can leave little time for self-care, pushing people into exhaustion,” she explains.
Nutritionist David Stache also adds: “I’ve observed that poor energy management, nutrition and recovery strategies can all compound the effects of burnout.”
How to prevent burnout
1. Set boundaries
Paul says: "Learn to say no to excessive commitments, both at work and in your personal life. Protect your time and energy by prioritising what truly matters. Create clear distinctions between work and relaxation, even if you work remotely."
2. Prioritise rest
Paul suggests scheduling regular downtime, even during busy periods. "Treat rest and recovery as non-negotiable. Ensure you get enough quality sleep – aim for 7-9 hours per night, which is critical for emotional resilience and decision-making," she adds.
3. Take breaks
Stache also stresses the importance of taking breaks at work. He explains: "Downtime reduces cortisol levels and in turn improves productivity. Block time for yourself to recover."
4. Practice delegation
"Whether at work or home, share responsibilities," Paul advises. "You don’t have to do everything yourself – delegating can reduce your mental load and help others contribute."
5. Elevate the everyday
What we put into our bodies can also affect how we are feeling, Ssays. "Get back to what works; whole foods, nutrient dense, consistent meal times for stable energy levels. Swap ultra processed foods and caffeine for nutrient dense meals and staying on top of your hydration."," she says.
6. Assess nutritional choices
What we put into our bodies can also affect how we are feeling, Stache says. "Get back to what works; whole foods, nutrient dense, consistent meal times for stable energy levels. Swap ultra processed foods and caffeine for nutrient dense meals and staying on top of your hydration."
7. Move your body
"Walking, stretching and exercise ‘snacks’ all have a positive impact on your nervous system and blood flow. Over time your ability to handle stress will improve too," Stache says.
How to recuperate and recover from burnout
1. Reflect and reassess
"Use the quieter moments of the season to reflect on what’s working in your life and what’s not. Journalling can help you gain clarity on your priorities and values," Paul recommends.
2. Limit overcommitment
She also says to resist the urge to fill every day of the holiday season with activities. "Allow space for unstructured time to rest and recharge."
3. Reconnect with what matters
"Spend quality time with loved ones or engage in activities that bring you joy and meaning. Connection is a powerful antidote to stress," Paul shares.
4. Embrace nature and movement
Physical activity, especially in natural settings, can reduce stress and improve mood, she says. "A brisk walk in nature can work wonders for mental clarity."
5. Nourish your body and mind
Paul also recommends that you opt for nutrient-rich meals that fuel your energy, rather than leaving you sluggish. "Hydrate well and limit overindulgence in alcohol and sugar," she adds.
Read more about mental health and burnout
Four tell-tale signs you’re suffering from burnout (Yahoo Life UK, 6-min read)
Seven reasons you shouldn't skip your lunch break, according to science (Yahoo Life UK, 5-min read)
These 10 Simple Crafts Can Help To Aid Your Mental Health This Winter (HuffPost)
