Exhausted by the Jingle & Mingle Season? Experts Share Simple Way to Beat Holiday Fatigue
Enjoying the holidays more starts with giving yourself permission to do less
Between the last-minute to-dos piling up and the pressure to have a “perfect” Pinterest-eqsue holiday, it’s no secret this time of year is just plain exhausting. But admitting to ourselves that we need a break, let alone finding time to unwind, is easier said than done. Here, experts share how to truly beat holiday fatigue and savor the most meaningful aspects of the season.
Say your needs out loud
The first thing to do when you’re feeling depleted? Name your emotions, urges psychotherapist Amy Morin, LCSW, author of 13 Things Mentally Strong Couples Don’t Do. “Just saying, ‘Right now, I’m tired’ or ‘I’m anxious’ takes the sting out of it and helps you manage your emotions and problem-solve,” she says. If there’s a holiday party you’re dreading because it’s going to sap your batteries, for example, ask yourself if there’s a way to manage it by, say, staying for just an hour. Simply having a plan helps ward off fatigue.
Know your rest type
Pinpointing your specific “rest deficit” will help you find the restorative activity that will lift your mood and energy levels over the harried holidays, says physician Saundra Dalton-Smith, MD, author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. She reveals there are seven types of rest: Physical, Mental, Sensory, Creative, Emotional, Social and Spiritual. Just find the rest type that most resonates with you below, to discover the simple steps that will reduce holiday fatigue and help you feel like yourself again.
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1. Physical rest “If you’re running around the mall lugging several bags, for example, you may need Physical rest and doing some self-massage or a few stretches can help boost your energy,” says Dr. Dalton-Smith.
2. Mental rest Thoughts racing at night, as you ruminate over holiday to-dos? Mental rest is likely what you need. “Try a ‘brain dump,’ where you jot down everything that worries you,” suggests Dr. Dalton-Smith, explaining that this simple exercise offloads your stress, letting your mind relax. “Even if you just walk during the day or hop on a standing bicycle, the rhythmic movement will help calm your mind at night.”
3. Sensory rest Everything from stores blaring loud holiday music to bright Christmas lights might be overwhelming you. “Just be aware that you may feel more agitated, and prioritize some ‘sensory downtime,’ like driving with the radio off between shopping runs or turning down the holiday lights in your home after a certain hour to give your senses a rest,” she suggests.
4. Creative rest “This type of relaxation means experiencing beauty in the world, be it enjoying nature or taking in the magic of the Nutcracker—the kinds of experiences you can’t have other times of the year,” says Dr. Dalton-Smith.
5. Emotional rest You may be grieving during this difficult season. Consider looking for ways to be “emotionally transparent” with loved ones, advises Dr. Dalton-Smith, whether that means reaching out to talk to them or just letting them know you need time for yourself.
6. Social rest If you’re exhausted by the mix-and-mingle season, you may simply want to limit your time at holiday get-togethers, or turn down a few invites in favor of a less busy time of year.
7. Spiritual rest This type of rest speaks to the energy we feel when we spread goodwill, says Dr. Dalton-Smith. “It’s the sense of purpose and belonging we get when we do good, be it volunteering or spending time with family. Every person wants to have greater meaning in their lives, and we find just that when we connect to something bigger than ourselves.”
Take a mind holiday
The most energizing steps we can take often turn out to be the simplest. “Just take a mental vacation by stopping and dropping out of your to-do list,” encourages psychotherapist Nancy Colier, PhD, author of The Power of Off and Can’t Stop Thinking. When life gets especially hectic over the holidays, she does just that. “I place a hand on my abdomen to help me remember my own presence in the moment.” She explains simply “coming home to yourself” like this and asking yourself what you need in the moment can be more restorative than 100 mani-pedis, because you’re tapping into what you need—not what you think you should need.
Stop and smell the pizza
You know deep breathing dials down stress, but when you’re anxious, it’s hard to think, let alone count each breath. Enter Morin’s easy “smell the pizza” technique: “It’s my favorite breathing exercise,” she says. “You just breathe deeply through your nose, like you’re smelling pizza, hold it for a couple of seconds, then exhale through your mouth like you’re blowing on the pizza to cool it off,” she says. “This helps regulate your nervous system, increasing your energy. The best part is you can do it any time like when you’re wrapping presents, and no one will know.”
Savor true relaxation
Just as important as it is to know what depletes us is to know what fills us up. “When you’re having an experience that feeds you, take note, ‘This is good for me,’” urges Colier. “I have a new puppy, and just taking him for a walk restores me.” She explains that the adage “move a muscle, change a thought” applies to fighting fatigue, because simple shifts in our environment work wonders to boost our energy.
Invite sweeter dreams
Ahh, sleep: the ultimate energizer. Dr. Dalton-Smith encourages sprinkling your day with restorative practices, from noting three things you’re grateful for (proven to help you sleep better if you do it before bed!) to calling a friend. Rest is the bridge to better sleep, which is why we have to learn to relax mentally, physically and spiritually—during the holiday season and all year long.
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