As the year winds down and the hot, sunny December holidays beckon, you might start to feel end-of-year fatigue. Whether you’re an employee, an entrepreneur or a business owner, the pressures of meeting deadlines, achieving targets, and managing your finances all year can take a toll on your mental and physical well-being.

Regular breaks from this constant pressure are essential to refresh your body, mind, and spirit. You might be tempted to ignore the symptoms of end-of-year burnout and keep hustling because you know that times are tough, but that could make the problem worse. If you live for too long under constant stress without any pauses for rest and recreation, you could face a complete burnout in your life and career – suffering symptoms like depression and loss of a sense of purpose.

Recognising burnout – symptoms to watch for

If you recognise burnout symptoms early, you can take steps to manage it.

• Physical
  Frequent headaches, stomach or gut problems, high blood pressure, poor immune function and difficulty sleeping properly.
  
  
• Emotional
  Feelings of failure, self-doubt, helplessness, and detachment. You might also experience a loss of motivation and an increasingly cynical outlook.
  
  
• Behavioural
  Withdrawing from responsibilities, isolating from others, procrastinating, and using food, drugs, or alcohol to cope.

9 tips to take charge of burnout

1.    Prioritise self-care
Make time for activities that rejuvenate you, whether they’re hobbies, exercise, or simply relaxing. Self-care is essential to maintain your productivity and well-being.

2.    Set realistic goals
Avoid overcommitting to goals and then feeling discouraged if you can’t meet them all. Set achievable goals and break them down into manageable tasks. This approach can reduce stress and give you a sense of accomplishment.

3.    Stay connected
Connect with friends, family, or colleagues for support. A simple conversation can provide the encouragement you need to keep going.

4.    Delegate and collaborate
If you’re a business owner or manager, assign tasks to your team and encourage collaboration. This lightens your load and fosters a sense of teamwork.

5.    Access the resources available to you
Use available resources, such as a wellness programme offered by your employer. These programmes often provide access to counselling, fitness programmes, and more.

6.    Drink enough water and eat well
Proper diet and hydration are vital, to maintain your energy levels and your long-term health. Avoid too much caffeine and sugar and choose balanced, nourishing meals.
 

7.    Set boundaries
Learn to say no to additional commitments that will add to your stress. Setting boundaries ensures you have enough time for self-care and relaxation.
 

8.    Plan your time off
Use your paid time off strategically. Taking a few days off can help you recharge and return to work with renewed energy. Plan your leave every year to avoid last-minute stress.
 

9.    Reflect and celebrate
Take time to reflect on your achievements throughout the year. Celebrate your successes, no matter how small, and acknowledge the progress you’ve made.

Psychological support to reduce burnout

Understanding the psychological aspects of burnout can help you avoid it.

• Sense of purpose
  Having a sense of purpose and feeling that your work makes a difference can counteract the negative aspects of a job. If you feel what you’re doing doesn’t matter, you’re more likely to burn out.
  
  
• Autonomy
  Having control over how you conduct your tasks can reduce feelings of helplessness and increase job satisfaction. If you’re an employer, bear this in mind in your management style.
  
  
• Social support
  Building strong social connections at work can provide emotional support and reduce feelings of isolation. Setting up times for workplace social engagement is an anti-burnout strategy that can appeal to both employees and business owners.

Practical tips for immediate relief

Sometimes, you need quick solutions to relieve stress.

• Breathing exercises
  Take a few minutes to practise deep breathing. Inhale slowly through your nose, hold for a few seconds and exhale through your mouth. This can help calm your mind and reduce stress.
  
  
• Short walks
  Step outside for a short walk. Fresh air and a change of scenery can do wonders for your mood and energy levels.
  
  
• Mindfulness practices
  Spend a few minutes focused on mindfulness, or in prayer or meditation. Focus on the present moment and let go of any stressful thoughts.

How employers can support their teams

Employers can play a vital role in helping their employees avoid burnout. Here are some strategies you can put in place in your business:

• Encourage open communication
  Create an environment where employees feel comfortable talking about their stress and workload. Regular check-ins can help you identify issues early.
  
  
• Encourage work-life balance
  Encourage employees to take breaks and use their vacation time. Flexible work arrangements can also help employees manage their personal and professional lives more effectively.
  
  
• Provide mental health support
  Offer access to mental health resources, such as counselling services and stress management workshops. These resources can be invaluable during high-stress periods.
  
  
• Recognise and reward effort
  Acknowledge the hard work and achievements of your employees. Recognition can boost morale and motivation.

End-of-year burnout is common, but with the right strategies, you can beat it. Recognising the symptoms and taking steps to reduce burnout will enable business owners and employees to support each other through the busy season and enter the new year with renewed energy and enthusiasm.

Learn about 5 good habits that will help you achieve your goals without burning out.