I’m a psychotherapist and this is how to beat burnout this Christmas – in 10 simple steps

THE countdown to Christmas is on, and while thanks to Omicron our diaries are less packed than they might be, the never-ending to-do list for December 25 can still be incredibly overwhelming.

One YouGov poll found that two in five of us have felt stressed during the festive period while one in four has struggled with anxiety or depression. 

Women are more affected with 51 per cent saying they've felt stressed, compared to 35 per cent of men.

And even though it's meant to be a time of joy and giving, a quarter of us say we find it more challenging than any other time of year.

"Whether it is all the shopping, the cooking or the commitment to spend time with so many friends and family, it's easy to become overwhelmed at Christmas," explains psychotherapist Anna Mathur.

"But there are things you can do to reduce anxiety in the run up to the big day.

"That starts with looking back at what a difficult year it has been and giving yourself a pat on the back."

Here Anna shares her advice for reducing anxiety in the festive season…

1. REFLECT KINDLY

Christmas is often a time to reflect on the year we've had and 2021 has been massive in so many ways. 

You need to validate those feelings, recognise what was hard, don't lock your emotions away but acknowledge them, and be kind on yourself. 

Don't think you should have done something better or differently, just accept it was hard but you made it through and give yourself a pat on the back.

2. CUT CORNERS

Think about all the things you do at Christmas and work out which of these jobs causes you the most stress. 

If it's cooking, buy some ready made bits to ease the load. If it's present buying, organise a last minute Secret Santa so you're only buying one present instead of a whole bunch of them. 

Don't bother sending Christmas cards. 

It might feel sad to let go of some traditions, but it can also be incredibly liberating and may free up time for you to do the things that are really important to you.

3. GET OUTDOORS

It might be tempting to stay indoors lounging around in pyjamas and eating chocolate over Christmas. 

But spending time in nature has been proven to help boost mental health, including anxiety and depression. 

Fresh air helps send oxygen through the blood, getting your lungs working at full capacity and allowing you to breathe more deeply. 

If you do have to spend time with someone where the relationship is difficult, schedule a time to get out for a walk so you have a break from that person during the day.

4. DON'T OVERINDULGE

At Christmas, ‘everything in moderation’ tends to go out of the window, along with our usual exercise routines. 

It’s great to relax of course, but the drawback can be that your blood sugar gets sent on a rollercoaster of sugar highs and crashes, and you may find your moods peak and trough along with it. 

You won't enjoy Christmas Day if you're burnt out before it even arrives!

Anna Mathur

What’s more, your nervous system ramps up sensitivity to counteract the anaesthetising effects of alcohol, which can exacerbate any feelings of anxiety or irritability. 

Of course, I’m not trying to buzzkill your Christmas, but if you notice your feelings are affected, it might be time to give your body a little pause from the indulgence. 

Instead, rehydrate, fill up on some veggies, and re-ground yourself with a walk in the fresh winter air.

5. HAVE AN EARLY NIGHT

Sleep is one of the foundational building blocks for good mental health. 

With parties, late nights, alcohol and extra sugar impacting sleep quality, you might find you feel a bit more tired than usual. 

Amidst all the festivities, make sure there are some earlier nights, screen free dozes, and slower days so you can refuel and make the most of the fun times to be had. 

You won't enjoy Christmas Day if you're burnt out before it even arrives!

6. SHOP WHEN IT'S QUIET

It's completely understandable that you may feel a bit anxious as people start to gather again - Omicron is putting us all on edge. 

If you need to do your Christmas shopping and are feeling anxious about going when it's so crowded, take what precautions are advised and calm the anxiety by speaking to a friend or doing some breathing exercises. 

Acknowledge what a challenging year you've had and go easy on yourself. 

If there are options that make things more approachable, such as shopping online or opting for a quieter shopping hour, then go for it.

7. TACKLE ONE JOB AT A TIME

So many of us see multitasking as a way of being efficient, but if you're stressed, the reality is you may end up doing lots of things not very well or end up with lots of jobs half done. 

Doing too much could overload the brain and contribute to feelings of anxiety or leave you feeling burnt out. 

Do things single-mindedly. 

Whether it's putting up a Christmas tree, cooking dinner or going shopping, do one thing at a time but do it properly. 

Create a list and tick things off once completed - seeing how efficient you've been is a great mental health boost.

🔵 Read our Christmas 2021 live blog for the latest news and updates

8. PAUSE BEFORE SAYING 'YES'

As Christmas approaches, a jampacked diary could leave you feeling overloaded and overwhelmed. 

Use what I call the 'pause' technique. 

If you are asked to another event, just pause, and say you need to check your diary. 

This will give you the opportunity to step back and think about the cost if you say yes. 

Does it mean you'll be out every night that week and exhausted as a result? 

Will it mean spending less time with the people you care about? 

Just because there’s space in the diary doesn't mean you have to fill it up.

9. TAKE A SOCIAL MEDIA BREAK

Beware everyone else's perfect Christmas on social media. 

Remember that five minutes after that photo was taken, the kids probably ate too many sweets and had a meltdown, or someone had a row. 

When we’re feeling anxious, we can lose our ability to recognise that what we are seeing is just one moment in time. 

Not everything is perfect all the time, as some people would have us believe. 

We all hope there will be no big family arguments or forgotten presents, but trying to make everything perfect just adds more pressure to a stressful situation.

Let go, accept there will be some bumps along the way and if you are struggling, or find yourself comparing your situation to others, delete your social media apps.

10. MAKE TIME FOR YOURSELF

Take some time to do whatever calms and nourishes you, whether that’s walking, talking, meditating, spending time with a friend or doing exercise. 

Set boundaries so that for the 10 minutes of 'me' time you have, no one disturbs you. 

Don't feel guilty taking a rest; it's actually a gift to those around you. 

If you take time to rest, you are less likely to feel burnt out and resentful and less likely to react negatively towards them. 

Meaning a happier Christmas for all.

For more information on Anna's online anxiety courses, go to and for her video guide on How to Enjoy a Merry Imperfect Christmas, £10, visit: .