End-of-year burnout can feel like a slow, painful crawl until mid-December, when you’re finally allowed to cancel the alarm and activate the OOO. There are urgent memos everywhere right now, last-minute to-dos, and all the things you said you’d get done by July that now threaten to swallow you whole.
And since you’ve been working so hard, you’re probably feeling drained, groggy, and plagued with mysterious colds. To prevent a complete collapse, these tips from general practitioner Dr. Unben Pillay. He is a medical expert at Unu Health (a comprehensive telemedicine app) and has a special interest in chronic disease management. These tips will help you manage your exhaustion and find a way to prevent burnout in the future.
Signs You’re Suffering from Year-End Burnout
The signs of burnout, whether at the end of the year, mid-year or any other time, remain the same.
- Frequent or persistent colds
- Chronic stress
- exhaustion
- Changes in appetite and sleeping patterns
- Stomach pain
- Difficulty concentrating
- Frequent procrastination
READ MORE: Pleasing people can have damaging effects on mental health – experts say you can stop
Start right now
End-of-year burnout can become so severe that it jeopardizes your summer vacation. As soon as you notice that your motivation is waning, do something about it. “Fatigue from the constant demands of life often accumulates over the course of the year, leading to a high risk of burnout in the fourth quarter,” says Dr. Pillay. “If health concerns are ignored now, they could lead to more serious problems that make it difficult to fully enjoy the holidays.” How does it work? Follow the steps below and seek professional help if necessary.
Take short breaks often
A meta-analysis in PLOS ONE found that microbreaks increase well-being and reduce fatigue. Some breaks lasted only seconds, others only a few minutes. The study also found that more cognitively demanding tasks likely required breaks of more than 10 minutes.
Your move: Set a timer for 30 minutes and walk around or look at something other than your screen for just five minutes. Repeat the schedule for the day. Your break could be shorter; There is no consensus about the length of the break. But take one!
READ MORE: Yes, happiness can increase productivity – here’s how
Prioritize sleep
Nothing new – but something that *actually* needs to be implemented. Multiple studies have linked poor sleep quality to everything from poor mental health to impaired brain function to an increased risk of obesity, high blood pressure and stroke. As for your end-of-year burnout, a new study from Frontiers Public Health found that people who get less than seven hours of sleep are more likely to experience burnout than people who get more sleep.
Your move: Get into the sleep zone: light candles, take a bath or shower, journal or meditate, and give yourself a peaceful night’s sleep. Use these hacks to fall asleep faster.
Move more
If your workout has taken a back seat on your growing to-do list, it’s time to add it back to the top. Doing it first will clear it up quickly and boost your mood and productivity for the day. And your workout doesn’t have to be HIIT. “Regular exercise helps combat fatigue and increases energy, even if it’s just a short walk,” says Dr. Pillay.
READ MORE: 6 energy-boosting hacks that are easy to incorporate
Focus on nutrition
Look for foods that give you energy and don’t exhaust you. A burger and fries fill you up, but the processed carbohydrates don’t contribute to your well-being. Try air-fried cauliflower and broccoli with a hummus dip – filling but full of nutrients. Try these tips to add more vegetables to your diet without even trying.
Get professional help (early)
“Don’t wait until your symptoms become more severe,” warns Dr. Pillay. “Seek medical advice sooner rather than later to avoid more serious problems.” A medical exam can also reveal important deficiencies that lead to feelings of fatigue, such as low iron or vitamin D levels.
