Recognizing Post-Holiday Burnout
Like any form of burnout, twinkling lights and festive food don’t make post-holiday burnout any less challenging. The term "burnout," originally coined by Herbert Freudenberger, describes a state of emotional exhaustion, depersonalization, and a diminished sense of accomplishment. But what does that actually mean? And more importantly, what does it look like in our everyday lives?
I’m burned out just typing those words. Let’s break it down into simpler terms. Post-holiday burnout might manifest as:
- Emotional Exhaustion: Feeling emotionally drained, irritable, unmotivated, and persistently tired
- Physical Fatigue: Experiencing a sense of heaviness in your body; changes in sleep patterns—sleeping more than usual unintentionally or struggling to sleep due to anxiety
- Increased Irritability: Reacting quickly with anger or frustration in situations where you’d normally respond with patience or compassion
- Disconnection: Pulling away from work, family, or hobbies that typically bring you joy
- Heightened stress: Feeling on edge, as if any minor inconvenience could ruin your day
- Lack of accomplishment: Struggling with a sense that your efforts don’t matter, your work feels meaningless, or nothing you do makes a significant difference
Understanding Seasonal Affective Disorder (SAD)
What exactly is SAD? While it might sound like just a bad mood brought on by gray skies, it’s actually more complex. Dr. Norman E. Rosenthal first researched Seasonal Affective Disorder in 1984, and it’s now recognized as a form of depression that occurs specifically during the fall and winter months. The key distinction is that outside of these seasons, people with SAD generally don’t experience the same level of depressive symptoms.
So, what does SAD look like in real life? It’s more than just being bummed about the weather:
- Low Energy: Feeling like you need a nap just to get through the day (and maybe another nap after that)
- Persistent Sadness: A heavy emotional weight that’s tough to shake, even when nothing obvious seems wrong
- Oversleeping: Hibernating like a bear, but waking up just as tired
- Carb Cravings: Suddenly, bread feels like the answer to all of life’s problems
- Difficulty Concentrating: Finding yourself rereading the same email five times and still not knowing what it says
- Increased Pessimism and Fear of Rejection: Feeling more sensitive to criticism or imagining the worst-case scenario in every interaction
Burnout and SAD are not just a winter funk; they are real conditions. With the right strategies, it’s possible to manage these symptoms and bring a little more light to the darker months—literally and figuratively.
Actionable Self-Care Tips to Overcome the Winter Blues
1. Prioritize Rest and Recovery: Just like bears hibernate and plants go dormant, you’re another living being on this planet—rest is essential! Embrace slow mornings and give yourself permission to pause. If your schedule is packed, consider intentionally blocking out time in your calendar to honor those slower starts and sleepier moments.
In addition to these small adjustments, you can create larger plans for relaxation. For instance, designate Saturdays as your rest and recovery days with your own personal rules. Maybe it’s a day with:
- No emails
- No paperwork
- A full-on pajama day with movies and comfort food
Giving yourself structured time for rest allows your body and mind the chance to recharge.
2. Establish a Daily Routine and Winter Ritual: When we’re feeling more down, it’s easy to lose track of the small habits that help us feel better, like using our favorite face wash or eating meals consistently. A routine doesn’t have to be complicated—it just needs to be consistent.
This can be as simple as:
- Setting an alarm to go to bed and wake up at the same time every day
- Starting your morning by reading for 10 minutes before brushing your teeth and having breakfast
According to Northwestern Medicine, keeping a routine can reduce stress and anxiety while also giving you more time for necessities and the things you love.
Part of your daily routine could be a larger celebration of winter. By creating a winter ritual we can feel more grounded as we rush into these shorter days and longer nights.
For instance, we can embrace the seasonal shift and celebrate the coziness of winter by:
- Eating more warm meals
- Sipping tea or hot cocoa
- Lighting candles to bring warmth and light into our spaces
Simple rituals can help you feel more connected to the season and its unique rhythm.
3. Light the night: Use Light Therapy or Go Outside
For individuals experiencing SAD, light therapy can be a game changer. According to the Mayo Clinic, using a lightbox alongside therapy and psychiatric medication can significantly reduce symptoms of depression and fatigue caused by shorter days and less sunlight. Spending 20–30 minutes with a lightbox in the morning is a simple yet effective way to combat these changes.
Don't Forget to Get Fresh Air:
It’s tempting to stay indoors where it’s cozy. However, fresh air and movement are essential for keeping your energy levels up.
As Karli Weibowitz, author of How to Winter, a book with more winter wellness tips and tricks, wisely says:
"There are no bad weather days, just bad clothes!"
- Layer up: Try workout leggings or long johns under your clothes, button-ups over tees, and oversized sweaters to top it all off
When you’re dressed warmly and comfortably, it’s easier to enjoy outdoor activities—even in the cold. You might find yourself strolling through Central Park, riding a Citi Bike, or even visiting an outdoor winter market. With the right mindset and preparation, winter can feel more like an opportunity for adventure than a season to endure.
Conclusion
It’s important to care for yourself during the winter months by addressing post-holiday burnout and SAD with kindness and intention. Feeling low in January is more common than you might think, but small, thoughtful changes—like slowing down, sticking to a gentle routine, and finding moments of light—can make all the difference.
Remember, winter isn’t just a season to endure; it can also be a time for warmth, connection, and quiet joy. Be gentle with yourself—you deserve it. You’ve got this!