As the end of the year approaches, you might be reaching the finish line tired and ready for a much-needed break. But logging off from work isn't always the same as resting — so how can we use the holiday break to truly recover?
Burnout is a feeling of emotional, physical and mental exhaustion brought on by prolonged stress or excessive demands at work or in your personal life.
Research suggests burnout is a worsening issue in Australia. For many, the end of the year can feel particularly exhausting, after months of pushing through stress.
"There's this cumulative effect over the year," Rachel Hannam, clinical director of North Brisbane Psychologists in Queensland, told SBS News.
"We see it in our practice. We get busier from about August through to December, and we think that's because people are getting to the second half of the year and saying, 'I've really got to go and get a little bit of help.'"
The summer holidays themselves can also come with additional stressors for many Australians, including the financial strain of buying gifts and entertaining, potential conflict at family gatherings, the logistics of childcare and high expectations around Christmas celebrations.
If you've got time off over the holidays, here are some tools for maximising rest and recovery during your break.
Cut back on screen time
Research has repeatedly suggested that excessive screen time can have a negative impact on our wellbeing.
In many of our day-to-day lives, screens are unavoidable. But if it's possible to spend less time on your devices during your break, Hannam says this would be one of her top tips.
"It's really a good time to stay off email and stay off social media if you can, more so than normal."
Get outside
Spending time in nature can boost mood and relaxation, encourage movement and help reduce screen time.
"Get outside," Hannam said. "Even if you're staying home, if you've got time off, find a nice spot and just lie on the grass and look at the sky. Go for a walk, and don't stay indoors if you don't have to.
"It's a chance to get outside, get some fresh air and sunshine."
'Curate your time'
While the holidays can be a fantastic time to spend quality time with family, this isn't always a positive experience for everyone.
"Be discerning and assertive about time," Hannam says.
If you know you're going to see family members that can be difficult to engage with, try to set boundaries to "manage that dosage and curate your time".
That might mean deciding to spend a few hours with a certain family member rather than a whole day.
"Find that middle path between connecting with family members, but not overdosing."
Get back in balance
"Holidays are a great time to get back in balance," Hannam says.
That could look like catching up on sleep, getting in some physical movement or exercise, resetting eating patterns and practising self-care.
Let your brain rest
Some of the brain's most important functions happen when it is resting.
"When we're in periods of really intense stress that go on and on, we often don't lay down memories," she says.
"Sometimes things are a bit of a blur."
"The neurological basis for that is that the brain has to divert resources. You can't do everything all at once."
When you're in survival mode, your brain can struggle to complete behind-the-scenes processes that help you consolidate memories and function well.
"So resting your brain is really productive."
Disconnect from news and social media
This year, the lead-up to the holidays was marked by tragedy for Australians, after gunmen opened fire at Bondi Beach, killing 15 people in an act of terror.
The grief and trauma that followed have rippled across many communities, particularly Jewish communities that were targeted in the violence.
Hannam reminds people that, while it's important to be informed, consuming coverage of traumatic events — particularly imagery — can trigger stress responses and negatively affect mental health.
"Emotions are contagious. We're very suggestible creatures," she says.
"I'm not saying don't watch any news, don't look at any social media. But just notice how things affect you.
"Give yourself permission to change your news feed. Unfollow something for 30 days or whatever you have to do to look after yourself."
Readers seeking crisis support can ring Lifeline on 13 11 14 or text 0477 13 11 14, the Suicide Call Back Service on 1300 659 467 and Kids Helpline on 1800 55 1800 (for young people aged up to 25). More information and support with mental health is available at beyondblue.org.au and on 1300 22 4636.
Embrace Multicultural Mental Health supports people from culturally and linguistically diverse backgrounds.
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