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5 Simple Strategies for Women to Beat the New Year Burnout

Writer's picture: Deb BrineDeb Brine
Burnout overwhelm self care

You thought you were going to crush 2025, didn’t you? Hands up who is already feeling exhausted by the year and it’s only the end of January??

 

The beginning of every new year can bring feelings of excitement, hope (this year is DEFINITELY going to be different) and a lovely thrill that you might, finally, get your life together. My own experience and that of my clients is often an exciting ride up to the top of that particular rollercoaster with a pretty quick drop back down to the bottom.

 

Those January 1 feels are feeling like a distant memory by January 31st. Back to work, back to school, WHY are the school holidays SO LONG, why am I still eating chocolate from Christmas when I promised myself I would not?

 

Juggling work, family, resolutions and goals can stop being exciting and start feeling overwhelming, and before you know it, you’re slipping back into behaviour patterns you swore you’d never return to.

 

Firstly, take a breath and acknowledge your situation. It is so very normal to be overwhelmed. Many women who come to see me (and also myself!) are what I call “multi-passionate” – we have so many things we WANT to do and theoretically are passionate about, but once we’ve written our enormous list of goals, we take one look at our complicated and time-consuming plan and feel an immediate sense of overwhelm.

 

Below are 5 strategies you can use to help you find momentum, overcome overwhelm, and prioritise self-care through the whole year.

1.    Set realistic, focussed and fun goals. Ali Abdaal, a productivity YouTuber and author of “Feel Good Productivity” suggests bringing the fun back in by referring to them as quests. He also suggests that just ONE main quest for both life and work at a time is sufficient. What’s the ONE thing for you in your life and/or in your work that will make the most difference? Pull all your focus to that and you will be surprised how much progress you can make when your brain is not pulled into a million different directions. Our brains are not good at multi-tasking. Sure, you can still have side quests for all the other little things you want to do. But pick one main thing and stick with it.
 

2.    Create a daily anchor: Find something that grounds you in your day. For some, this may be a spiritual practice such as reading the Bible, praying, or some mindful meditation. For others, this might look like getting your feet into nature, feeling the sun on your face or journalling. Find something, and anchor yourself on the daily.

3.    Say no to overcommitment: Practice with me: “No thanks, I’m prioritising other things right now”. “I really appreciate you asking, but I have to say no”. “No”. Just “No”. Take a look at your calendar and really ask yourself “What can I say NO to right now?”. If you can’t say a complete no, can you delegate at least some of the time? Do you have a partner, parent or friend who can sometimes step in? Don’t be a superhero (or a martyr). Ask for help.

4.    Practice mindful scheduling: Leaving room for rest in our calendars is just as important as filling it with events. I recommend scheduling at least one day per week as a rest and relaxation day. Allowing some wiggle room and flexibility around your daily schedule can also help change your packed routine into a peaceful rhythm. For example, giving yourself a chance to take a breather between work and home by allowing an extra 10 minutes to stop for a walk.

5.    Lean on your support network: Who is in your support network? Who can you rely on? Repeat after me: “I am not being needy if I reach out for help”. Your support network can include friends, family, your church or community group, and of course professional support like a counsellor. If you don’t currently have any support, I encourage you to begin building a network around you to reach out to.

 

Remember, completing your New Year’s goals isn’t the be all and end all. You can set goals any time of year, and putting pressure on an already highly pressurised point of time isn’t always helpful. If you’re struggling or feeling overwhelmed, I’m here to help. Book an in-person or Telehealth session with me today.


Deb

 


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