10 Body-Focused Ways to Recover from End-of-Year Burnout
10 Body-Focused Ways to Recover from End-of-Year Burnout
The end of the year is when many of us feel tired and burned out from all of the demands of the year. The holiday rush, work deadlines, and personal obligations can leave us drained. There is no better time, then, to focus on self-care, reflect, and address the root causes of our stress and burnout. I find it nourishing to practice body-focused recovery strategies for burnout. There are lots of resources out there about burnout recovery, but not much about ones that are somatic strategies for burnout, which is why I put this list together for you.
Why somatic remedies for burnout work
Body-centered or somatic remedies for burnout are backed by research demonstrating the profound connection between physical practices and emotional well-being. Engaging the body through movement, touch, or sensory experiences can directly reduce stress hormones and improve overall mental health. These approaches emphasize the body’s ability to self-regulate and heal, making them essential tools for recovery.
Here are ten body-focused ways to combat end-of-year burnout and step into the new year refreshed.
1. Create a Relaxation Ritual
Establish a daily ritual dedicated to relaxation and being in the present moment. This could be as simple as a 15-minute meditation session, a warm bath with soothing essential oils, or sipping a cup of herbal tea and taking a few minutes to notice the sensation or the smell of these experiences. Rituals provide a sense of stability and calm, helping you decompress from the day’s stresses.
How to try it: Choose a specific time each day to unwind. Use tools like guided meditation apps and/or an oil diffuser with relaxing scents such as lavender or chamomile to enhance the experience.
2. Prioritize Quality Sleep
Burnout often disrupts sleep, creating a vicious cycle of fatigue. Aim for 7-9 hours of uninterrupted sleep each night to allow your body and mind to recover. Take an hour or more before sleep to wind down with a book or crossword puzzle.
How to try it: Establish a nourishing bedtime ritual that you can look forward to—one that signals to your brain that it’s time to rest. Avoid screens at least an hour before bed, invest in blackout curtains, and consider using a white noise machine or sound healing app to create a tranquil environment.
3. Hydrate and Nourish Your Body
Dehydration and poor nutrition can exacerbate burnout symptoms. Paradoxically, it’s often easier to find ourselves eating poorly when we’re stressed. Drinking plenty of water and eating meals with more nutrients can improve energy levels and mental clarity.
How to try it: Incorporate nutrient-rich foods like leafy greens, lean proteins, and whole grains into your diet. Infuse water with lemon, cucumber, or mint for a refreshing twist. I’m no nutritionist, but I do know that just adding 1-2 more veggies to each meal and snacking on fruits can make a huge difference in your mood and your ability to fight off colds or flus.
4. Practice Gratitude
When we are truly burned out, we can turn into Scrooge. In this state, our minds can look for the negative aspects of our lives and our environment, which can permeate our whole life experience. Practicing gratitude can shift your mindset and counteract feelings of overwhelm. Taking a moment to reflect on what you’re thankful for can improve emotional resilience.
How to try it: Start a gratitude journal. Write down three things you’re grateful for each day, no matter how small. This practice can boost positivity and a sense of accomplishment in your mind and sense of well-being.
5. Move Your Body
Physical activity is a proven stress reliever. Exercise releases endorphins, which can improve your mood and reduce feelings of burnout.
How to try it: Find an activity you enjoy, whether it’s yoga, dancing, walking, or cycling. Even a 10-minute stretch session can make a significant difference in how you feel. Trust me—your body is craving this release, so this is the time to nourish yourself with the movement it needs.
6. Disconnect from Technology
Constant notifications and screen time can contribute to mental fatigue. Taking regular breaks from technology can help you recharge.
How to try it: Designate tech-free zones in your home or set specific times to unplug. Use this time to read, cook, or engage in a creative hobby.
7. Pamper Your Body
Sometimes, a little pampering is all it takes to feel revitalized. Self-care can be as simple as a DIY spa day at home.
How to try it: Use natural ingredients like honey, oatmeal, or yogurt for a homemade face mask. Pair this with a manicure, pedicure, or even just a cozy robe and slippers. As mentioned previously, you can also try taking a luxurious bath or long hot shower, and put on your favorite lotion and nice clean pajamas. Personally, there’s no better feeling to me than putting on my favorite homemade lotion after shaving and showering before bed.
8. Try Breathwork Techniques
Conscious breathing exercises can quickly reduce stress and help you feel grounded. Focusing on your breath activates the parasympathetic nervous system, which promotes relaxation and decreases cortisol levels.
How to try it: Practice simple techniques like box breathing (inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts). Do this for 5-10 minutes to feel more centered.
9. Explore Self-Massage or Partner Massage
Self-massage is always available to you. Taking a few minutes to massage the feet with your favorite lotion before bed, or a few shoulder squeezes, helps reduce tension you might be holding. For guidance on partner massage, check out my Partner Thai Massage Workshop.
How to try it: Roll your feet on a tennis ball or a spiky massage ball—this is a powerful intervention because your feet are connected to the rest of your body.
10. Listen to Your Favorite Relaxing Music
Music is transformative. Listening to music that you like and find relaxing can shift your mood and help put you at ease. They call it music therapy for a reason!
How to try it: YouTube, Spotify, Apple Music, or old fashioned vinyl. Put on an album that relaxes you and soothes you and lie down while enjoying.
Final Thoughts
Burnout is a signal from your mind and body that it’s time to slow down and prioritize self-care. These ten body-focused remedies are simple, cost-effective ways to restore your energy and embrace the new year with renewed vitality. I hope they are as nourishing and replenishing to you as they are to me. A friendly reminder that taking care of yourself isn’t indulgent—it’s essential for our health.
Wishing everyone a happy holiday season and fortuitous new year!