How to Avoid Holiday Burnout: Self‑Care Plans That Actually Stick

How to Avoid Holiday Burnout: Self‑Care Plans That Actually Stick

Written by Elle Sproll

There’s a certain irony to the holiday season in Australia. On one hand, it’s marketed as a time of joy, rest and sunshine. On the other, it’s frantic. Between the end-of-year deadlines, family gatherings, Christmas planning, school holidays and social catch-ups, many of us roll into January feeling exhausted — not refreshed.

If you're a woman recovering from cancer or rebuilding your energy after burnout, this season can feel even more emotionally loaded. You want to be present and enjoy the moment — but your body might be asking for something slower. Gentler. More aligned with what you actually need.

Let’s talk about how to navigate the silly season with grace, protect your energy, and put a self-care plan in place that actually sticks — long after the wrapping paper’s been recycled.

The Aussie Holiday Pressure Is Real

Unlike other parts of the world, the Australian Christmas season overlaps with summer holidays, end-of-year work stress, and school term wrap-ups. That’s a lot happening at once — especially for someone who’s still recovering, emotionally or physically.

You might feel:

• Pulled between wanting to “do it all” and needing serious rest

• Obligated to say yes to things that drain you

• Guilt for wanting to opt out or slow down

• Physically more tired from the heat, late nights or disrupted routines

It’s okay. You’re not failing at the holidays — you’re just human. And you deserve space to care for your health without pressure or perfectionism.

Start with a Realistic Self‑Care Plan

We often imagine self-care as long baths and yoga — and those are great — but real self-care, the kind that prevents burnout, starts with boundaries and intention.

Here’s how to build a plan that works for you, not against you.

1. Define What Enough Looks Like for You This Year

Not every year needs to be Pinterest-perfect. Give yourself permission to scale things down.

Ask yourself:

• Do I really want to host this year?

• Can I buy pre-prepped food or ask for help?

• Which events or traditions truly matter to me?

You don’t have to do everything. Choosing less can actually give you more — more peace, more presence, more time to breathe.

2. Build in Daily Non-Negotiables

Small, consistent habits keep your nervous system grounded during busy times.

Try:

• 10 minutes of quiet each morning before the day kicks off

• A short walk in the cool part of the day

• Drinking a full glass of water before coffee

• Saying “no” or “not this year” without guilt

These tiny rituals are like anchors — keeping you steady when things feel chaotic.

3. Balance Energy In vs Energy Out

Social events, shopping centres, family visits — they all take energy.

So each time you say yes to something social or stimulating, try to balance it with something restoring:

• A nap, a solo cuppa, reading, lying on the grass

• Even just staying off your phone for an hour

Think of your energy like a bank account. Every withdrawal needs a deposit — especially if you’re still recovering from cancer or burnout.

4. Have a Simple Stress‑Free Holiday Checklist

Sometimes, decision fatigue is what burns us out. Having a go-to checklist helps simplify things.

Here’s one you can save:

✅ Do I have one nourishing meal planned today?

✅ Have I moved my body gently (walk, stretch, dance)?

✅ Have I rested without multitasking?

✅ Have I said “no” where needed?

✅ Have I had a moment to check in with me?

5. Use Boundaries as a Form of Self‑Care

One of the most powerful forms of self-care over the holidays? Boundaries.

It’s okay to:

• Leave a party early

• Skip events that don’t feel good in your body

• Say “we’re keeping things quiet this year”

• Ask others to contribute or host

• Protect your mornings or evenings for rest

Boundaries aren’t about shutting people out — they’re about letting yourself in.

A Holiday Season That Honours Your Healing

If you’re someone who’s been through cancer treatment, burnout, or just years of overgiving — this season can bring up a lot. Maybe you feel emotional, reflective, even tired of trying to “bounce back.”

Here’s what I want you to know:

You’re allowed to rest.

You’re allowed to celebrate differently.

You’re allowed to prioritise yourself.

Because when you protect your peace, everyone around you benefits too. Your energy is worth preserving.

Want Support in Creating a Self-Care Plan That Works?

If you're ready to move through this holiday season with more ease, more intention and less stress, I’d love to support you.

Book your free initial call here to chat about your health goals, your energy levels, and how to build self-care rhythms that feel doable — not draining.

This season can be lighter. Let’s make space for what matters most.