Reducing Burnout Using Healthy Activities During the Festive Season

Burnout affects millions in the world. There is a significant trend of stress and burnout increasing in the UK working sector. Many workers feel overwhelmed and exhausted, especially when they save up their leave instead of using time off consistently throughout the year.

The festive season increases pressure on your time, energy and mood. Work responsibilities remain, family expectations rise and daylight hours diminish, increasing the risk of burnout. You need focused action to protect your mental health and reduce burnout symptoms.

Reducing Burnout

You improve your overall wellbeing and recovery when you rest, detach from work, move your body, prioritise sleep, and reduce your mental load. The importance of guilt-free relaxation cannot be over-emphasized. This refers to taking time away from functional or work-related activities confidently and without any guilt or anticipation of contact from work. For more information on this, please see our blog on “Guilt-free relaxation.”

Healthy Activities That Reduce Burnout During the Festive Season

Rest and Detach From Work

• Set clear boundaries with your employer and your schedule.

• Avoid checking email outside work hours.

• Use your holiday entitlement to disconnect fully from tasks that drain your energy.

• Aim for full break days with no work activity at any point in that day.

Structure Time With Physical Activity

• Exercise improves mood and improves the release of stress-reducing hormones called Endorphines.

• Plan daily short walks outdoors.

• Try stretching, yoga, dancing, Pilates or gentle cycling.

• At the very least, adopt a home workout that uses bodyweight exercises such as pushups if you have no other options.

• These activities improve circulation and reduce muscle tension.

Prioritise Sleep

Aim for consistent sleep and wake times. Lack of restful sleep increases burnout risk and reduces emotional regulation. Avoid screens at least one hour before bed. Create a calm sleep routine with low lighting and reduced noise.

Plan Meaningful Non-Work Activities

Schedule activities that give you satisfaction and relaxation. Examples include reading, gardening, music, cooking or spending time with close friends or loved ones. These activities reset your focus away from work demands.

Practice Mindful Breathing and Quiet Reflection

Take 5 to 10 minutes daily to focus on your breath. Sit quietly, breathe slowly and allow thoughts to settle. Mindful breathing reduces stress, improves clarity and supports emotional equilibrium.

Stay Connected With Supportive People

Social connection reduces burnout symptoms. Choose supportive friends and family. If you are in a relationship, couples counselling or marriage counselling sessions can help you manage stress together. Online couples counselling and couples therapy provide flexible support if schedules are tight.

Practical Tools to Use Daily

• Wake up and go to bed at the same time.
• Schedule a walk each day.
• Turn off work notifications outside working hours.
• Drink water throughout the day.
• Take micro-breaks during chores or family activities.

Signs You Are Burning Out

• Persistent fatigue despite sleep.
• Irritability or mood swings.
• Loss of interest in usual activities.
• Trouble concentrating.
• Feeling overwhelmed by small tasks.

Supporting Your Relationships

Burnout affects how you relate to others. Stress lowers patience and increases conflict. Couples counselling or couples therapy supports communication and reduces relationship tension. Online couples counselling offers access to support when you cannot attend in person. If you want to find out more information on Couples counselling, click here.

When to Seek Professional Support

You should speak with a qualified therapist if burnout symptoms persist for more than two weeks, if you feel hopeless, or if stress disrupts daily functioning. A therapist experienced in stress management and relationship support can help you recover and regain balance.

FAQ

What is burnout?
Burnout is a state of physical and emotional exhaustion related to prolonged stress and overload. It goes beyond tiredness and includes reduced motivation and detachment.

How do healthy activities reduce burnout?
Activities like walking, sleep routines, and mindful breathing reduce stress hormones, improve mood and help your nervous system recover from chronic activation through healthy hormones as well as regulating biorhythms.

How should I use my holiday time to fight burnout?
Plan rest first. Use holiday time to detach from work tasks, sleep more, move your body and schedule joyful activities. Avoid filling every hour with obligations. Do not attend to any work functions.

What if my burnout relates to work stress?
Talk to your employer about your workload and boundaries. Use your holiday leave fully and seek therapy for stress management if symptoms persist.

Where can I get help for burnout and stress?
A registered therapist or counsellor can assess your symptoms and recommend tailored strategies. At Clarity Mind Therapy we offer support for individual stress and couples counselling, including online couples counselling to suit your schedule.

Clarity Mind Therapy provides practical support to reduce burnout through evidence-based strategies and compassionate care. If you need support, please contact us through www.claritymindtherapy.co.uk.