The holiday season can be a time of joy and celebration but can also lead to stress, exhaustion, and burnout. With what can seem like an endless roster of social events, gift-giving obligations, and the pressure to create the perfect holiday experience, it’s easy to feel overwhelmed.

According to Charles Davis III, M.D., assistant professor in the UAB Department of Psychiatry and Behavioral Neurobiology, you don’t have to let burnout ruin your holiday season.

"I’m no burnout expert, but we could all use a bit of childlike wonder during the holidays," said Davis. "Adults often focus on creating the ‘perfect’ holiday instead of enjoying the moment. Maybe watching National Lampoon’s Christmas Vacation or The Polar Express can remind us to let go and embrace the joy."

Davis offers five practical tips to help you manage burnout and stay refreshed through the holidays.

Prioritize self-care

Taking care of oneself is often an afterthought during the busy holiday season. Make time for activities that nourish your mind, body, and spirit. Whether it’s a quiet walk, a warm bath, or 10 minutes of meditation, self-care is essential to staying balanced.

Set boundaries and manage expectations

The holidays often bring a whirlwind of commitments. While it’s great to be involved, saying "yes" to everything can quickly lead to burnout. Be honest about your capacity and set clear boundaries with family, friends, and colleagues. It’s okay to say no.

Practice mindfulness

The holidays can feel like a blur, but mindfulness practices help you stay present. Whether it’s savoring your favorite holiday treat or pausing to enjoy a moment with loved ones, mindfulness can ground you and reduce feelings of stress.

Delegate and share the load

The holiday season doesn’t have to fall solely on your shoulders. Involve your family and friends in the planning and preparation. Delegating tasks, like cooking, decorating, or wrapping gifts, can ease the pressure and give you more time to relax and enjoy the festivities.

Give yourself permission to rest

It is important to make rest your priority. It’s easy to feel like you should constantly move or accomplish something during the holidays, but rest is key to recharging. Take breaks, get enough sleep, and allow yourself space to rest when needed.