Experts share tips on how to avoid feeling burnt out in the new year and shake post-holiday blues

Christmastime is often filled with exciting things - there's family to visit, presents to open, yummy food to devour and holiday parties to attend - but when it all comes to an end, it's common to feel down.

If you're suffering from a 'holiday hangover' after weeks of fun, you're certainly not alone - but thankfully, psychology experts have shared some things that you can do to combat the anxiety and stress that often hits in January exclusively to DailyMail.com.

In addition to feeling bummed out about the jolly season being over, the new year comes with its own pressures - it's a time to reflect on your past mistakes and set goals for your future, which can leave you feeling overwhelmed.

Psychology experts shared some things that you can do to combat the anxiety and stress that comes after the holidays exclusively to DailyMail.com

To make matters worse, schedules are often disrupted around the holidays. People usually have time off of work - which can lead to them feeling unproductive - and they also tend to stray from their diets and exercise routines.

And with so much free time on their hands, people also spend more time than ever on social media, which can result in them comparing themselves to others or feeling insecure about their own lives.

Whatever the reason, if you're feeling burnt out over the next few weeks, there are a few ways that you can pick yourself back up and get back on track.

From using a planner to stay organized and setting realistic goals to canceling plans if you get overwhelmed and focusing on self care, here's how you can shake the post-holiday blues.

Simple techniques like controlling your breathing, exercising and eating healthy can help ease stress

It's no surprise that many people cheat on their diets during the holidays - who doesn't enjoy some cookies or hot cocoa around Christmastime? (stock image)

It's also completely normal to put a pause on your workout routine during this time, but psychologist Paulette Braha said that returning to your routine is important (stock image)

It's no surprise that many people cheat on their diets during the holidays. Who doesn't enjoy some cookies or hot cocoa around Christmastime? 

Paulette (seen) recommended getting back on track as soon as possible, while stressing the importance of taking care of your body, eating healthy, and exercising

It's also completely normal to put a pause on your workout routine during this time, but psychologist Paulette Braha reminded DailyMail.com readers that returning to your routine in the new year can help prevent burnout.

She recommended getting back on track as soon as possible, while stressing the importance of taking care of your body, eating healthy and exercising.

'Studies have proven that exercise is effective in the reduction of symptoms of anxiety, depression, and cognitive decline,' she said.

'Engaging in regular exercise practice can reduce symptoms of burnout. Nourish your body and mind by eating a healthy balanced diet. 

'When feeling stressed and overwhelmed it is very common to forgo meals or overeat foods that are low in nutrients. 

Psychologist Katerina Tsernou echoed these sentiments and encouraged other 'stress-reducing activities' that 'help you relax' like yoga, reading, and writing (stock image)

'Maintaining proper nutrition during this time is extremely important as well. The brain relies on the fuel from the foods we eat to function appropriately.'

She added that it's also important to 'prioritize self-care during this time' and to make sure you're getting a good night of sleep (stock image)

In addition, she added that simple breathing techniques can easily eliminate some of the stress you're feeling. 

'Engaging in regular breathing exercises helps ground us,' she revealed. 'One of my favorite and most accessible breathing techniques is called square breathing. 

'Square breathing can be achieved by inhaling for a count of four. Holding the breath for a count of four, and exhaling for a count of four.'

Certified hypnotherapist Katerina Tsernou echoed these sentiments, and encouraged other 'stress-reducing activities' that 'help you relax' like yoga, reading and writing.

She added that it's also important to 'prioritize self-care during this time' and to make sure you're getting a good night of sleep.

Keep yourself organized by using planners, lists and schedules

Another way to help ease the feeling of burnout in the new year is to keep things organized by using a planner (stock image)

Another way to help ease the feeling of burnout in the new year is to keep things organized by using a planner.

Many people have a lot of time off of work around the holidays, and when there's a change in your schedule it can lead to people feeling like their life is a mess - so adding structure can help. 

Paulette encouraged the use of lists and schedules during this time, which can help you feel like you're 'taking back some control' in your life (stock image)

Paulette encouraged the use of lists and schedules during this time, which can help you feel like you're 'taking back some control' in your life.

'This helps to focus the mind and keep us goal oriented in the tasks we perform in our lives,' she explained.

In addition, she recommended taking some time to write down your thoughts in a journal if you start to feel overwhelmed. 

'Journaling and writing down your feelings is another effective technique,' the psychologist said. 

'When we feel stressed it can seem very overwhelming to think about. Getting your thoughts and feelings out on paper can help to make them more concrete and quantifiable.'

Don't set unrealistic goals because they'll just leaving you feeling inadequate

Many people love to set resolutions in the new year, but Katerina explained that it's important to be as realistic as possible when setting goals for yourself (stock image)

Many people love to set resolutions in the new year, but Katerina explained that it's important to be as realistic as possible when setting goals for yourself - because aiming for tasks that you likely won't achieve can lead to 'feelings of inadequacy.'

'Avoid setting unrealistic goals for yourself, as this can lead to feelings of inadequacy and burnout,' she said.

'Instead, aim for achievable goals that will help you stay motivated and engaged.'

Rather than focusing on long-term things, she recommended working on little things that you can change in your day-to-day life that you may not realize will make you happier in the long run.

Avoid focusing on the past or future, but instead live in the present

While it's natural to reflect on the past or plan for your future as the year comes to an end, Paulette warned against focusing on things that already happened or are yet to come (stock image)

While it's also natural to reflect on the past or plan for your future as the year comes to an end, Paulette warned against focusing too much on things that already happened or are yet to come.

Instead, she recommended living in the present, which can help you 'recognize the amount of control' you have 'over your life.'

'It is very common to feel burnout when either thinking about past or future events,' Paulette explained.

'In order to move away from those types of thought patterns, which can be extremely negative and debilitating, it is important to practice becoming consciously aware of our thoughts and feelings pertaining to the present moment.

'With a new found present focus we begin to recognize the amount of control we have over our lives.

'We no longer live as passive bystanders but rather as active participants in the creation of our own lives and circumstances.' 

Instead, she recommended living in the present - which can help you 'recognize the amount of control' you have 'over your life' (stock image)

Paulette added that it's important to remind yourself that you don't have control over certain events, but instead, focus on the way you 'interpret' and 'perceive' those events.

And if you do feel yourself starting to harp on the past or future, you can bring yourself back to the present by focusing on your five senses.

'We can [stay in the present] by engaging our five senses in our daily activities,' she continued. 

'Become mindful and conscious of what you are seeing, hearing, smelling, tasting and touching. 

'This technique can really be effective as it creates a much needed pause and refocuses our mind to what is happening in the present moment.'

Take breaks from electronics and social media - and don't forget to spend time outdoors

Paulette pointed out that social media use 'has been linked to increased symptoms of anxiety and depression,' and recommended taking small breaks if you start to feel down (stock image)

With tons of down time due to days off of work, people spend more time than ever scrolling on apps like Instagram, Twitter and TikTok over the holidays.

But Paulette pointed out that social media use 'has been linked to increased symptoms of anxiety and depression,' and recommended taking small breaks if you start to feel down.

It's easy to compare yourself to others posting their extravagant Christmas celebrations, epic gifts and luxury vacations, which often leads to people feeling insecure about their own lives.

'People often start to judge and compare themselves and especially experience feelings of FOMO (fear of missing out) - leading to anxiety, stress, altered sleeping patterns and depression,' Paulette told DailyMail.com.

In addition, the mental health expert recommended spending some time outside every day, while highlighting the importance of 'sunlight exposure' (stock image)

Katerina (seen) also recommended people try 'challenging activities' or start a new hobby - which can help 'boost your motivation and prevent feelings of burnout'

'Next time you find yourself scrolling, ask yourself does this give me purpose? Or does this leave me feeling empty?'

She also encouraged turning off all electronics one hour before bedtime to allow your body to 'maintain its sleep cycles and circadian rhythm.'

In addition, the mental health expert recommended spending some time outside every day, while highlighting the importance of 'sunlight exposure.'

'Even though the weather is getting colder it is important to get out for at least 20 minutes daily to get exposure to the benefits of the sun,' she said. 

'Exposure to sunlight increases the release of the hormone serotonin which is responsible for elevating mood, calmness and focus.'

Katerina also recommended people try 'challenging activities' or start a new hobby - which can help 'boost your motivation and prevent feelings of burnout.'

Don't be afraid to cancel events if you start to feel overwhelmed - and take breaks at work

While being social certainly has its benefits, Katerina explained that it's just as important to 'set boundaries,' put yourself first and cancel things if you start to feel burnt out (stock image)

While being social certainly has its benefits, Katerina explained that it's just as important to 'set boundaries' and put yourself first.

Listen to your body and mind, don't push yourself too hard and cancel things if you start to feel burnt out.

'It's OK to say no to commitments or social events if you are feeling overwhelmed,' Katerina reminded DailyMail.com readers. 'It's important to take care of yourself first.' 

In addition, once work picks up again, she stressed the importance of taking breaks throughout the day.

In addition, once work picks up again, she stressed the importance of taking breaks throughout the day (stock image)

Katerina suggested stepping away from your computer every 90 minutes to ensure you're the most productive - even if it's brief.

'When back at the office, work smarter by following your ultradian cycle. Set a timer for 90 minutes,' she said. 

'After 90 minutes of work, take a 10-30 minute break to do tasks that don't require a ton of concentration or focus.

'Go for a walk, get sunlight, look at the horizon outside the window, stretch. Remember that this process is vital to be able to re-focus again.'

She added that it's important to balance work, leisure and relaxation to 'promote overall well-being.'

Speak to a professional if needed

Both Katerina and Paulette agreed that if your stress and anxiety starts to feel as though it's 'not manageable,' it's best to speak to a professional

Both Katerina and Paulette agreed that if your stress and anxiety starts to feel as though it's 'not manageable,' it's best to speak to a professional.

'It's OK to ask for help if you are feeling burnt out. Reach out to friends, family, or a professional therapist for support,' Katerina said.

Paulette added: 'Therapy will help target the root issues that can be responsible for the troublesome feelings.'

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