Recovering from Holiday Burnout

This time of year can be hard on everyone, but even more so for neurodivergent folks. Our schedules are off, there’s more stimulation, lots of expectations, and more. We feel a sense of relief that the holidays are finally over and we get to return to normal, but sometimes it takes a while to overcome the anxiety and stress. So how can we recover from the holidays?

First off, I want to make it clear that when I talk about holiday burnout, I am not talking about autistic burnout. Autistic burnout is a build over time of the stresses of masking, not getting sensory needs met, and more, and takes a long time to overcome. I’ll dig into that another time, but for now, we are talking about the general sense of exhaustion and overwhelm that comes after a long period of being “on.”

Why do I still feel stressed even though the holidays are done?

Simple answer: because it’s been a lot! Yes, the stress of all the shopping and “peopling” is over, but now your body finally has a chance to let things sink in. You’ve been going for so long, that now that you have the time to rest, it’s like you crash. And for ADHDers and Autistics in particular, there’s extra recovery needed from all of the stress. We thrive on routine (even though the ADHDers don’t always love it), and being thrown off for so long leaves our brains and bodies not knowing what day it is. There’s all the extra executive functioning required for keeping track of gifts, visits, parties, etc. And for those of us who have family members who aren’t accepting, the masking. All of this leaves us feeling exhausted.

How can I recover?

Well, in an ideal world, we would all be able to take as much time as we need after big events to just relax. No expectations, sleep as much as you want, take time to recover. But that’s not the world we live in, so let’s look at some practical things you can do to help along the way. 

Meeting your sensory needs

Honestly, if I could only suggest one thing, this would be it. The holiday season is full of overwhelming sensory input. Whether it’s the lights, the extra people everywhere you go, having to stay away from home and your comforts you have there, this time of year can be a sensory nightmare. Take extra time to really make sure your sensory needs are being met. Wear comfy clothing (and try to have clothing that is comfortable and fits your work dress code, if needed). Use your noise-cancelling headphones all the time. Or, if you need sound, play music or a podcast in the background that is calming for you. Are you someone who likes the twinkle of holiday lights? Keep yours up! 

Don’t forget about your lesser-known sensory systems either! For many of us, deep pressure (like a weighted blanket, or even a weighted stuffed animal) can be regulating. Being upside-down is regulating for a lot of folks, so hang off the edge of the couch (being careful to not fall and hit your head of course). Movement is huge, not only for ADHDers! That doesn’t necessarily mean working out or going to the gym, but keep your body moving. Use your standing desk, if you have one. Fidget in your seat. Do some stretching. Tap your foot. Or simply get out and play! Whatever helps your body feel better. 

Stimming

Often when we think of stimming, we think of a young child flapping their hands. While this is absolutely an example of stimming, adults stim too! And Autistics need to stim- it’s our body’s way of feeling grounded and centered. If you have a stim that you know works for you, make a conscious effort to do it. Haven’t found your stim yet? Experiment with it! Some people love rocking, others love jumping, and some like swaying from side to side. And I’m here to tell you, there is nothing wrong with flapping either! Dance can be a stim too, whether it’s fluid movement or more “jerky.” Try some different ways of moving and see what feels best for you. 

Special interests

This is another area where we tend to think of kids, but really, we all have special interests. For those of us who are Autistic, these interests are much more than something you simply like. They are the thing that makes our hearts sing and that we could do or talk about on end forever. Sometimes feeling burnt out can make it difficult to get up the energy to engage in our special interests, but trust me, once you get into it, it makes a huge difference. So watch those videos on ancient Roman architecture, get back to the sewing machine to make those period-accurate garments, pull out your collection of (insert collectible here), and just spend time with it. Spending time engaging in these things can help get you back to feeling calm and regulated. 

There you have it! While recovering from the holidays isn’t easy, you’ve now got some suggestions to help you get back on your feet. And if you feel like you’re still struggling and can’t get out of the burnout loop, I’d love to see if I can help. If you’re in North or South Carolina, click here to schedule a free therapy consult to get your questions answered and see if we would be a good fit.