With looming deadlines, extra work pressures and a busy social calendar, the final weeks of the year can be the most draining. Here are 5 expert tips to help reclaim your energy and beat end-of-year burnout.
While this time of year is often considered magical and heartwarming, it can also be stressful and exhausting, leaving many of us feeling fatigued, over-stretched and overwhelmed with our professional, social and personal lives. According to the World Health Organization (WHO)[i], burnout is an occupational phenomenon “resulting from chronic workplace stress that has not been successfully managed.” End-of-year burnout is essentially a buildup of stress over time that typically manifests itself in December.
Selina Barker, a life design and career change coach and author of Burnt Out explains:
“Burnout is a state of feeling emotionally, physically and mentally exhausted, as a result of excessive and prolonged stress. It is our body’s way of signalling there is an energy crisis taking place and something has to change. When we reach this point of exhaustion, we can feel like we can no longer cope with our daily responsibilities, struggle to focus, lose our compassion for others and struggle to switch off or sleep at night.”
Often, people experiencing burnout feel like there’s no escape. But according to Selina, there is:
“Thankfully, burnout is not a fixed state of being. By identifying what has been causing you to burnout and learning how to manage your energy, you can break free from burnout and become more energised, calmer and more fulfilled than ever before.”
“Managing burnout begins with reclaiming your energy levels, so you can not only feel good in yourself, but you can create the life you truly deserve. I recommend my clients try a range of different strategies that I know will help them feel more motivated. By incorporating just a few of these into your daily routines, will help to restore a sense of calmness, and tackle the symptoms experienced by burnout.”
To help make the most of the festive season without totally wearing yourself out, here are 5 tips:
- Take a break. According to a YouGov survey, 1 in 3 UK office workers won’t ‘switch off’ over the festive season despite having annual leave.[ii] Time off is integral to our well-being as well as sustained productivity and performance.[iii] Ensure you take your annual leave and escape the daily grind, allowing you to return to work in the new year with renewed energy and enthusiasm.
- Prioritise sleep. Late night scrolling on social media to reclaim back ’me time’ can be tempting. However, this habit robs us of valuable shuteye and can result in unhealthy comparison loops. Set aside your phone an hour before and replace that scrolling time with something that really helps you to relax and restore your energy. Try a hot bath, a guided meditation, reading time, journaling, or some wind-down yoga.
- Use exercise to recharge. Your exercise routine is usually the first thing to slip when you’re feeling the impact of burnout but keeping active, along with eating a balanced diet, is one of the best ways to reduce stress and boost your mood.[iv] Whether it’s a daily walk around the block, or a 30-minute HIIT class, exercise comes in all shapes and sizes. If you are feeling physically, mentally or emotionally drained this time of year, exercising can act as a restorative activity and give you a boost of feel-good hormones.[v]
- Try an adaptogen to help regulate stress and make you feel more alert throughout the day. Kalms Rhodiola is made from Rhodiola rosea, a powerful herb that can help your body and brain process stress more effectively.[vi] Studies have shown that one tablet twice a day of Rhodiola rosea can help fight fatigue and boost energy levels and it enhances our ability to concentrate, maintain focus, and promotes a positive mood.[vii]
- Ask for help. If you feel unable to manage end-of-year burnout on your own, it’s time to seek additional help and get the support you need – this could be from a friend, family member, colleague or professional. Together, you can set healthy boundaries. One example could be not checking work emails in the evenings between certain hours so you can focus on spending time with loved ones.
Kalms Rhodiola Tablets offer a relief from stress, exhaustion and fatigue – common symptoms associated with end-of-year burnout. Known for its adaptogen properties, research suggests Rhodiola rosea, is an effective stimulant which can help to regulate the body’s stress hormones and relieve symptoms associated with burnout.[viii] Studies have shown that taking one tablet twice a day of Rhodiola rosea can help fight fatigue and restore energy levels[ix] and increases our resistance to stress by balancing the neurotransmitters in the brain, without lowering blood sugar levels, which enhances our ability to concentrate, maintain focus, and promotes a positive mood.[x]
Kalms Rhodiola contains Rhodiola rosea and is available to purchase from Boots, supermarkets, and pharmacies nationwide and online retailers such as Amazon and Superdrug. For more information, visit www.kalmsrange.co.uk.