The end of the year can feel like a whirlwind. You’ve worked hard all year, and now there’s a rush to tie up loose ends before the holidays. Between meeting work deadlines, striving to reach personal year-end goals, and managing personal or family obligations, you might feel like you’re running on fumes.

This is the perfect storm for burnout. While brief moments of stress are normal, burnout is different. It builds over time, and if left unaddressed, it can drain your energy and joy during what should be a season of celebration. Understanding how to recognize and combat burnout is essential—not just for surviving the season but for entering the new year feeling refreshed.

What Is Burnout?

 

The World Health Organization’s International Classification of Diseases (IDC-11) describes burn out as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

 

• Feelings of energy depletion or exhaustion
• Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
• Reduced professional efficacy.”

 

While the ICD-11 is particular in describing burn out exclusively as it relates to work place stress, the term is often used more broadly to describe a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress. 

Why Is the End of the Year a High-Risk Period?

The end of the year often feels like the final stretch of a marathon. You’ve been pacing yourself throughout the year, but now, as you approach the finish line, your stamina begins to wane. Despite your best efforts, life doesn’t necessarily slow down to accommodate your fatigue.

For many, the end of the year means increased workloads. Companies push to meet year-end goals, and clients demand that projects be completed before the holidays. You may also feel a personal drive to check off your own goals and tie up loose ends.

At the same time, reflection becomes a common theme. As the year closes, you might find yourself evaluating the goals you’ve achieved—and those you haven’t. This can bring about feelings of disappointment or self-criticism, further adding to the stress.

Life outside of work doesn’t necessarily offer respite either. The holiday season can be joyful for some, but for others, it’s a time of sadness, financial pressure, or overwhelming obligations. Whether it’s managing family expectations, navigating social gatherings, or dealing with loneliness, the emotional demands of the season can take a toll.

It’s important to recognize the difference between stress and burnout. Stress is typically short-term and linked to specific tasks or challenges. Burnout, on the other hand, results from ongoing, unresolved stress and leaves you feeling disengaged, depleted, and disconnected.

Signs You’re Facing Burnout

Burnout builds slowly, so recognizing the warning signs is key to addressing it before it becomes overwhelming. Here’s what to watch for:

Emotional Signs

• Feeling detached, irritable, hopeless, or overwhelmed—especially when reflecting on the year’s challenges.

Physical Signs

• Chronic fatigue, insomnia, frequent illness, headaches, or other somatic symptoms. These can be exacerbated by seasonal changes like less daylight and shifting schedules.

Behavioral Signs

• Procrastinating on key tasks, avoiding responsibilities, or withdrawing from work or social events.

If these symptoms feel persistent or unrelenting, take time to self-reflect and assess whether you’re dealing with more than just temporary stress.

5 Practical Steps to Overcome Year-End Burnout

Step 1: Acknowledge It

Recognizing and admitting you’re experiencing burnout is the first step towards addressing it. Understand that it’s more than stress, and quick fixes may not work. Accepting this allows you to take meaningful action.

Step 2: Assess and Prioritize

Take a genuine look at how burnout is showing up for you. Reflect on your symptoms—are you feeling emotionally drained, physically exhausted, or mentally disengaged? Think about what has been contributing to your stress. Is it tight deadlines at work, unrelenting holiday obligations, or a personal drive to accomplish too much?

This step requires addressing both the root causes of your burnout and its symptoms. Break it down into two parts:

1. Address the Root Causes:
   Pinpoint what’s triggering your burnout. If it’s work-related, consider reprioritizing tasks or asking for help from your team. If personal obligations are piling up, don’t hesitate to delegate or say no. A conversation with your supervisor, coworkers, or family members might be necessary to realign expectations and reduce the pressure.
2. Manage the Symptoms:
   Even as you work on the root causes, take steps to alleviate the immediate effects of burnout. For example, if chronic fatigue is wearing you down, ensure you’re getting adequate rest or taking breaks during your day. If you’re overwhelmed emotionally, carve out time for activities that bring you joy or peace, like spending time with loved ones or engaging in a favorite hobby.

Assessing and prioritizing doesn’t mean solving everything at once. It’s about making a plan that addresses both what’s causing the burnout and how you’re feeling because of it.

Step 3: Set Realistic Goals for Year-End

Break large projects into manageable steps. Celebrate small wins to maintain momentum, and let go of perfectionism—it’s okay if not everything gets done.

Step 4: Seek Support

Share your feelings with coworkers, friends, or family. Being honest about what you’re going through helps others understand your needs.

If burnout feels unmanageable, consider reaching out to a therapist. They can help you develop actionable strategies to recover and prevent burnout in the future.

Step 5: Plan for Recovery

Schedule time to rest and recharge after the year ends. Reflect on what caused your burnout and consider whether bigger changes are needed to prevent it from recurring. Don’t forget to celebrate your achievements and give yourself credit for making it through.

Prevent Burnout Next Year: Self-Care and Balance Tips

After some reflection you may find that your current work environment can be a healthy place if you change how you take care of yourself throughout the year. But, you may also find that it is near impossible to live a healthy life while at your current job. If that is the case you may want to plan for a bigger life change, but if not there are some ways to prevent burnout in the future:

Build Reflection Time Into Your Routine

Make it a habit to check-in with yourself more regularly. This give you time to evaluate and reprioritize goals if needed. It also allows you to catch signs of building stress or burn out early on before they escalate.

Prioritize Self-Care Year-Round

True self-care goes beyond bubble baths and indulgences, it is the daily acts you do to keep yourself healthy and well. Establish sustainable habits like regular exercise, a balanced diet, and sufficient sleep. Of course this can also include regular socializing with friends, adequate alone time, partaking in hobbies and more. 

Communicate Proactively

Don’t wait until stress becomes overwhelming. Speak with your manager early about your workload, limits, and expectations. Transparency can help create a healthier work environment and it is better than hoping things will magically get better. 

Plan for Balance

Set boundaries at work, such as not checking emails after hours (this may be challenging depending on your career), or blocking off time in your calendar to prevent interruptions. It is also important to regularly schedule time off, even if it’s just a day to recharge. Doing this periodically vs waiting for the “right time” or the end of the year can give you a break and something to look forward to which can help keep you motivated and balanced.

When to Consider Bigger Changes

Sometimes, burnout signals a deeper issue. Reflect on whether your work environment supports a healthy lifestyle. If not, it might be time to consider a bigger change—whether that’s finding a new job, switching careers, or adjusting your priorities.

Struggling With Burnout? Help Is Here

The end of the year can be an amazing time full of joy and celebration, and it can also be overwhelming and draining. No matter what you’re experiencing this year, know that you deserve to enjoy yourself and not feel burnt out. Especially during the end of the year, it is important to honor all you have already done up until this point and focus on the things that truly matter. It is also wise to check in with yourself and seek support if you need it. If you’re feeling burnt out, know that you’re not alone. Our practice is here to support you with actionable strategies and a fresh perspective to help you regain balance. 

Contact us today to start your journey toward a healthier, happier new year.