Are you heading into Christmas feeling like you should be “grateful and festive,” but honestly you just feel tired and a bit over it?

Around now, so many of us, especially parents and carers, notice the same thing. The calendar fills up. School events, work deadlines, family expectations, money worries. You keep going because you have to, but inside you know you are at capacity. It is not just you. In 2024, nearly half of Australian workers reported feeling mentally or physically exhausted at the end of most workdays, mainly because of workload pressure. That kind of fatigue does not magically disappear just because Christmas decorations go up.

So let’s keep this simple. No new systems. No fresh Workplace policies on 20 December. Just you, your nervous system, and some tiny self care gains that can help you get through this season with a little more steadiness.

Drains first, gently

Maybe you are noticing things like:

• Snapping more easily at kids or partners 
• Scrolling late at night instead of sleeping
• Dreading one more school email or group chat message
• Feeling guilty for not being “in the spirit”

None of this means you are failing. It is your body sending very reasonable signals about stress and Mental Health.

In many Australian workplaces, these same pressures show up as burnout, presenteeism and rising stress leave. A recent report suggested that up to 60 per cent of workers have experienced work-related mental health issues, and many are thinking about leaving their jobs because of it. It is a bigger pattern, but right now, you also need something personal and doable.

If you have drains, you need gains

Think of your energy like a bank account. Every demand is a withdrawal. Christmas, school holidays and end of year deadlines are a long string of direct debits. If you cannot stop the withdrawals, you at least need a few small deposits.

A simple question to start with is:

“What are my top three energy drains this week, and what is one tiny gain I’m willing to try for each?”

For example:

Drain: Overscheduled weekends

Gain: One non-negotiable “nothing hour” where the whole family knows you are off duty. Even if that is just you in a quiet room with a cup of tea.

Drain: Emotional overload from caring for everyone else

Gain: One honest check-in with a trusted friend, or using EAP Counselling if your Workplace offers it, so you are not holding everything alone.

Drain: Constant screen time and news

Gain: A simple rule like “no phone in bed” for three nights this week, just to see how you feel.

These are not grand fixes. They are small acts of respect for your own nervous system.

A quick example

Here is a real world style scenario. A mum working in education realised her biggest drains were late night school admin, saying yes to every extra task, and trying to make Christmas “perfect” for her kids. Her gains were tiny: a fixed cut-off time for checking school apps, one polite “I can’t this year” each week, and buying more pre-made food instead of cooking everything. Nothing impressive. But she noticed fewer tears in the car, less Sunday dread, and a bit more space to enjoy small moments.

This is how Workplace Wellbeing and Psychosocial Safety show up at home too. When work is intense, the way you care for yourself outside the Workplace becomes part of the safety net.

Support counts, even in busy seasons

If your Workplace has EAP Counselling, it might feel strange to use it “just” because you are tired and overwhelmed. But that is exactly what it is there for. Short term, confidential support can help you reset, make a plan for the next few weeks, and feel less alone in the load you are carrying.

If you do not have EAP, you might choose a different support: a GP, a psychologist, a parent helpline, or even just one friend you share the real story with, not the “I’m fine.”

A gentle call to action

You do not need to redesign your life before Christmas. You do not need a colour-coded routine or a perfect morning ritual. You just need one or two self care gains that feel kind and possible.

So this week, try this:

1. Name three drains. 
2. Choose one tiny gain for each.
3. Tell one safe person what you are trying, whether that is a friend, partner, or support through EAP Counselling or another service.

Christmas will still be busy. But you are allowed to make it softer on your body and your mind. You deserve an end of year that does not break you. And if you want support for your team, book in with The Team Approach for a Workplace wellbeing audit in the new year and get in touch today.

Sources

TELUS Health, Mental Health Index, Australia 2024 – work-related exhaustion and workload pressure

https://www.telushealth.com/en-au/insights/mental-health-index

Australian workplace mental health and burnout reporting (2023–2024)

https://www.safeworkaustralia.gov.au/safety-topic/managing-health-and-safety/mental-health/psychosocial-hazards

EAP usage and short-term counselling support in Australian workplaces

https://eapaa.org.au/ and https://work.caraniche.com.au/debunking-eap-marketing-myths-what-to-look-for-when-choosing-mental-health-support-for-your-organisation/