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The Christmas period is supposed to be a time of joy and relaxation. For many people, it is, but it can also be a very stressful and challenging time, especially for people in recovery, struggling with mental health problems or dealing with issues such as bereavement and loneliness.
One study in the US found a fall in the overall use of psychiatric emergency services, self-harm behaviour and suicide attempts during the holiday period but an increase or ‘rebound’ effect in the period straight after.
That’s the more end of the spectrum, but anyone can suffer from a build-up of stress and exhaustion that is sometimes referred to as post-Christmas burnout. It might not always be possible to have a completely stress-free Christmas, but there are some things you can do to help manage post-holiday fatigue.
Here are five tips for coping with holiday stress and managing post-Christmas burnout…
1. Recognise the Signs of Burnout
Many of us are exposed to multiple stressors over a relatively short period of time during the festive period, from organising presents to worrying about money, trying to achieve the ‘perfect’ Christmas, or even spending time with relatives. This can be even more stressful if you are in recovery and trying to avoid alcohol and other triggers.
This triggers your sympathetic nervous system, which helps your body activate its ‘fight or flight’ response. This can lead to lasting changes in the systems connected to this stress response, ultimately leaving you feeling exhausted and burned out.
Other factors, including drinking too much alcohol, over-eating and a lack of high-quality sleep, can also add to the overall effect, leading to physical symptoms like elevated heart rate, dizziness and gastrointestinal discomfort.
Some other signs of post-Christmas burnout to look out for could include:
- Feeling anxious
- Restlessness/insomnia
- Exhaustion/fatigue
- Irritability and mood swings
- Lack of motivation
- Feeling overwhelmed, sometimes by little things
- Depression
If you recognise any or all of these signs, you may be experiencing post-festive burnout and should take further steps to improve your well-being.
2. Prioritise Rest and Recovery
The hustle and bustle of the holiday period can really take it out of anyone. You may need some extra time to rest and recover, especially if you are experiencing post-Christmas burnout. Even if you are straight back to work, school or other responsibilities, you can still take some time for yourself.
This could include re-establishing a healthy bedtime routine, making sure you get enough sleep, and reducing any commitments that aren’t strictly necessary. Many people find that relaxation techniques such as meditation and mindfulness help them to feel more relaxed and rested. These techniques are often utilised during rehab and recovery as part of relapse prevention strategies.
It’s also worth noting that many people place unrealistic expectations on themselves in the new year, especially in the form of New Year’s resolutions. It can be good to set yourself healthy and achievable goals for the year ahead, but putting too much pressure on yourself can be counter-productive. A large-scale study found that more than half (55%) of New Year resolutions fail within the year, and this can heap more stress and self-recrimination into the mix.
3. Re-establish Healthy Routines
The festive period tends to be a time for over-indulgence, so it’s always good to get back into healthy routines. This doesn’t just mean eating healthier and drinking less (for those that do drink) but also setting a healthy sleep pattern to get enough rest and getting back into healthily structured activities. While it’s important to get proper rest in the post-festive period, sitting around aimlessly with no plans can again be counterproductive. A lack of physical activity and mental stimulation can sometimes add to feelings of burnout and exhaustion.
It’s important to strike the right balance, but returning to a structured routine can help you regain a sense of control and stability. Routine is especially important for people in recovery as it can help you establish a ‘new normal’, exercise self-control and remain goal orientated. Having healthy activities to do can also help stave off boredom and cravings, which can help prevent relapse for individuals in recovery.
A healthy routine could involve creating a balanced daily schedule, setting achievable goals, incorporating exercise and healthy meals, and taking care of work, family, and other responsibilities.
4. Set Boundaries and Say No
Overcommitment during the festive period can contribute to burnout, whether you are hosting, attending or a combination of both. If you feel at risk of burnout or in recovery – which can make you particularly vulnerable – it is important not to overstretch yourself. Limit the number of tasks, events or activities and say no to those that feel overwhelming.
You might have to divide your time, which may mean you can’t make everyone happy, but you also need to prioritise your own well-being. You should also try to ensure that you don’t go into debt buying presents.
5. Connect with Support Networks
Family and friends are very important, and for those in recovery, having a solid support network in place can be very valuable. There may be times when you need to reach beyond this immediate circle, however. This could include peer support groups who have more of an idea of what you are going through because of shared experience. It may also involve professionals in addiction recovery or mental health who can provide expert help or advice that is more objective.
For people who have been through addiction treatment programmes, there may be structured aftercare available that can provide this type of support. There are also many charities, helplines and peer support groups that may be able to help.
Taken together, these tips can help you manage post-Christmas burnout, but there may be times when you need a little extra help. If you’re struggling with mental health or recovery issues, reach out today and find out how Rehab Clinics Group can offer professional support and guidance.
