How to handle end-of-year mental exhaustion

But how can we avoid this burnout and achieve the proposed objectives? In this article, we share with you some strategies based on the Tarasiewicz @trabaja.mejor Method, with which I work with my patients to help them work and live better, maintain balance and take care of their psychophysical-emotional well-being.

The Body and Mind Under Stress: The Reality of Exhaustion

Let’s be honest, we all know that state where the body seems to be on “autopilot” mode, the mind is spinning, and the stress hormones—especially cortisol—are triggered as if we are about to face to a tiger in the savanna. And the end of the year has its own charm… one that usually comes accompanied by chronic fatigue, lack of focus, and a mood that ranges from irritability to annoyance.

The body begins to give us clear signals: tension in the shoulders, headaches, insomnia, and that feeling that exhaustion is no longer just mental, but also physical. Lack of rest and excessive worries cause our brain to be filled with a kind of constant fog, causing frequent forgetfulness and performance that goes downhill.

Not to mention the desperate need to close cycles and the pressure we put on ourselves to achieve everything before the date we set, which becomes a perfect recipe for burnout. What happens when we get to that point? Lack of motivation, desire to send everything away and lock ourselves up with a blanket and a series marathon (yes, we have all thought about it).

It is important to notice these signs before it is too late. Taking care of our mental and physical health is not a luxury, it is a necessity. Avoiding burnout involves not only organizing our time and setting limits, but also learning to let go of what we cannot control and laugh a little at our own follies. At the end of the day, perfection does not exist, and balance is found in those small moments when we allow ourselves to take a deep breath and accept that we are doing the best we can with what we have.

1. Set Clear and Realistic Limits

One of the most common mistakes during the end of the year is trying to do too much. This is where one of the fundamental steps of the Tarasiewicz Method comes in: schedule an APPOINTMENT WITH YOURSELF. Find a space that cannot be postponed in your agenda to connect with yourself, take a break, and remember what your priorities are. Between work, social commitments, personal projects, and our own expectations, we can easily exceed our capabilities. It is essential to learn to say “no” when we feel like we are overwhelmed. Set clear boundaries, both at work and in your personal life, and establish what things are really important. Deciding what tasks or commitments can wait or be delegated is an effective way to avoid burnout and ensure that what we do is done well, without sacrificing our well-being.

2. Don’t Lose Sight of Your Basic Needs

During the end of the year, we may be tempted to prioritize tasks over our most basic needs: sleep, eating well and rest. As part of the Tarasiewicz Method, it is essential to break down your SELF. This means recognizing your needs in all areas of your life: your work, your body, your partner, your family, your study, etc. Insufficient sleep, distancing ourselves from our affections and a poor diet leave us vulnerable to stress, affect our ability to concentrate and make us less productive. Try to sleep at least 7-8 hours a night, eat real foods rich in nutrients, surround yourself with your affections while being in the present with them, and maintain at least a basic exercise routine to oxygenate your mind and body. Remember that to perform at your best, we first need to be well.

3. Plan with Intelligence and Compassion

Lack of planning can become a great source of stress. Plan your next steps with intelligence and compassion, connecting with what you want for next year. Remember that planning with compassion means being kind to yourself, accepting your limits, and taking care of your well-being while defining your goals. Use artificial intelligence to plan and optimize times and distribute your activities more equitably during the remaining weeks of the year. If you don’t know how to use it, even use an app or an agenda. Take a moment a week to review what you have pending and prioritize what is most important. This way, you can divide your tasks into small, manageable steps and avoid accumulating responsibilities at the last minute.

4. Allow yourself to Disconnect and Say No to Guilt

The end of the year is a time when many people feel the pressure to “shut everything down” by December 31st. This self-imposed pressure often leads to mental exhaustion, as we deny ourselves moments of rest and recreation for fear of wasting time. It is essential that you learn to disconnect without guilt. Take a break to walk, listen to music, meditate, or do something you enjoy. It’s not just about resting your body, but giving your mind a break from everyday responsibilities. I recognized that, although there is little time left in the year, everyone needs breaks to recharge and be more effective.

5. Accept that not everything will be perfect

During the close of the year, it is common to have high expectations about how we want things to turn out. We seek to close work projects impeccably, organize memorable family gatherings and achieve all the personal goals we set for ourselves. However, this quest for perfection can become a source of mental exhaustion and anxiety. Accepting that things will not always go as we expect, and that it is okay if we fail to accomplish absolutely everything, helps us reduce the pressure. Remember that the important thing is not to reach the end of the year “perfectly”, but to do it in peace and taking care of our mental health.

6. Practice Gratitude and Celebrate Accomplishments

One of the reasons why the end of the year can be exhausting is because we tend to focus more on what we didn’t achieve than on everything we did achieve. As part of the Tarasiewicz Method, it is essential to give thanks and recognize achievements. Break down your SELF into the different areas of your life and write down the achievements you have made: whether at work, in your personal life, or in your internal development. Celebrating the goals achieved, no matter how small, helps us feel motivated and appreciate the effort we have put in throughout the year. Make a list of all the things you accomplished, from work goals to meaningful personal moments, and celebrate your own progress. This practice helps maintain a positive attitude and relieve emotional fatigue.

7. Share your Emotions

Stress and exhaustion often increase when we try to deal with everything on our own. Talking to friends, family or co-workers about how we feel can be a great help in reducing pressure. Don’t be afraid to express your worries and emotions, as sharing what’s happening to you allows you to ease the emotional burden and also find support. Many times, we just need someone to listen to us to feel more relieved and regain balance. Additionally, listening to the experiences of others can help us realize that we are not alone in this process and that it is normal to feel this way.

8. Seek Professional Support if You Need It

If you feel that the mental exhaustion is too much for you to handle on your own, consider seeking professional help. In the Tarasiewicz Method I always highlight the importance of deep reflection and, if necessary, professional assistance. Therapy specialized in work problems that sneak into one’s life and undermine well-being is a valuable tool for learning to manage stress and finding personalized strategies that fit your needs.

With small daily actions, we can take care of our mental health and reach the new cycle with a feeling of satisfaction and balance. Remember that life is not about being perfect, but about being present, taking care of ourselves and enjoying every moment, even in the midst of the chaos of these times.

CEO, Psychologist & Work Coach at @Trabaja. Better ®. Creator of the Tarasiewicz Method.