Because many people struggle with turning down invitations: “The inability to say no, the desire not to disappoint anyone, and the fear of being seen as boring or not a team player can make it difficult to take enough of your own mental load to pay attention,” says Dee Johnson. “Some people also experience feelings of guilt when they realize how many others suffer from isolation and loneliness.”
“Ultimately, the feeling of burnout arises when we are not honest about our feelings - when we repeatedly push ourselves to socialize, even if we really don't feel like it. Burnout is the result of not being honest about your physical and mental feelings,” adds Dee Johnson.
“Festive Burnout”: This is how you recognize the warning signs in good time
“Festive burnout” can occur gradually over the holidays – sometimes it appears out of the blue. That's why it's important to pay attention to the warning signs.
“Anyone suffering from 'festive burnout' is irritable, sensitive, sleeps poorly, no longer enjoys what they do, becomes nervous or anxious, has difficulty concentrating, feels drained and exhausted,” says Dee Johnson, and: “It may be that drinking andbecome a form of self-medication that has nothing to do with the usual self-indulgence that is common at this time of year.”
The addiction therapist also advises paying attention to whether you are becoming more aggressive than usual: “Some people become argumentative, especially in situations in which they would otherwise not be so upset - such as in traffic, when shopping or with restaurant staff “she says. “Sudden family arguments over the most insignificant and really unimportant things are not uncommon.”
The expert advises: If you feel like you no longer have the mental capacity to go out among people, you should definitely take this seriously and allow yourself some rest. “Watch out for a deep-rooted sense of dread at the thought of having to put on a smile again, dress up, and pretend everything is fabulous when all you really want to do is curl up on the sofa in your pajamas .”
“Festive burnout”: 6 expert tips to avoid it
Jan P. de Jonge, psychologist at People Business Psychology, stateshow to in thisHow to avoid “festive burnout”:
1. Be yourself
“The first thing you should do is understand what your personal preferences are. Once you know these, you can begin to accept them. Accept what you like and what you don't like, what makes you anxious or what makes you feel good. Then act accordingly. In other words, you don’t have to constantly socialize if you don’t feel it – even if others do.”
2. Talk openly about your feelings
“Talk to your superiors, colleagues and family about the fact that you can only come to certain get-togethers - and would like to miss out on others. Talk openly and honestly about how you are feeling. Explain that you have too many plans and feel drained.”
3. Change your schedule
“Look at your calendar: what does the coming week look like? Make adjustments when your schedule is stressful and move less time-sensitive to-dos to other weeks so you can better manage them.”
4. Set boundaries for yourself
“You can generally reduce your meetings – or their duration. Don’t feel pressured to always stay for a nightcap or dessert.”
5. Don't compare yourself
“If you don't feel like socializing, you can still show interest in the people around you without overdoing it. You don't have to be the center of attentionbe, nor the one who has the most stories to tell. You can also just listen.”
6. Just say no
“Festive burnout can be caused by feeling compelled to socialize more or for longer periods of time than feels healthy for you. Practice saying no the next time you're invited if you feel like you're not up to it or just don't feel like it. Accept that you need time off.”
Opportunities during the Christmas holidaysreallyto switch off and start the new year refreshed
According to psychologist Dr. For Becky Spelman, the most important thing is setting personal boundaries and priorities.
She suggests:
- Draw clear boundaries between work and private life and communicate these to colleagues.
- The screen time andlimit yourself and instead become active (do sports, spend time in nature) or relax (read or listen to a podcast).
- Use the dark season to be mindful orto practice to reduce stress.
- Spend quality time with loved ones. This creates shared memories and maintains close ones.
- Maintain a healthy lifestyle. These include a balanced, exercise and enough sleep.
