A Science-Backed Guide to Holiday Rest and Resilience for Leaders and Teams
As the year draws to a close, the push to finish projects, attend events, and plan for the new year can quickly turn the festive season into a period of exhaustion. Burnout isn’t just “feeling tired”; it’s a state of chronic stress that leads to physical and emotional depletion. The good news is that the fields of neuroscience, wellbeing science and psychology offer us proven strategies to prevent burnout and promote resilience during this time.
The Brain on Burnout
Burnout affects the brain in measurable ways. Research shows that prolonged stress reduces activity in the prefrontal cortex—the area responsible for decision-making, creativity, and emotional regulation (Arnsten, 2015). This can make us feel less capable and more irritable. High levels of cortisol, the stress hormone, can also shrink the hippocampus, which affects memory and learning.
What you can do: Our brains are adaptable. By making small changes to our routines, we can help our nervous system shift from a state of constant threat to one of rest and recovery.
The Power of Strategic Rest
Rest isn’t just “doing nothing.” Wellbeing science distinguishes between passive rest (like lounging on the couch) and active rest (activities that engage us in a restorative way). Active rest, such as light exercise, time in nature, or mindful hobbies, can reduce cortisol levels and improve mood (Caldwell et al., 2019). Even brief 10-minute breaks can improve cognitive function and wellbeing.
What you can do: Encourage your teams to plan for active rest. Suggest a walk during lunch breaks, or introduce short mindfulness exercises before meetings. These micro-recovery moments can buffer against burnout and improve overall productivity.
Boundaries and the Brain’s Capacity
Neuroscientists highlight the brain’s limited capacity for focused attention. The “attention restoration theory” (Kaplan, 1995) suggests that switching off from work-related demands is essential for mental recovery. The holiday period offers a prime opportunity to model and encourage healthy boundaries.
What you can do: Consider setting organisational norms for email usage during the holidays. Communicate to your teams that it’s not just acceptable but necessary to disconnect. When leaders actively promote these boundaries, employees are more likely to feel supported and return recharged.
Small Moments of Joy and Connection
Positive psychology research shows that small, regular moments of joy can significantly counterbalance stress. These “glimmers”—moments that spark joy, peace, or gratitude—activate the parasympathetic nervous system, which promotes relaxation (Dana, 2018).
What you can do: Encourage teams to share end-of-year wins, moments of gratitude, or simple joys they experienced. These small rituals foster connection and resilience.
Resilience Through Self-Compassion
Self-compassion, as described by Dr. Kristin Neff, is a key element of resilience. Instead of pushing through exhaustion, self-compassion involves recognising when we’re struggling and giving ourselves permission to rest. This practice has been shown to lower cortisol and improve emotional regulation (Breines & Chen, 2012).
What you can do: As a leader, you can model self-compassion by acknowledging your own limits and demonstrating the importance of self-care. This creates a psychologically safe environment where employees feel empowered to do the same.
A Positive Close to the Year
Preventing burnout isn’t just about getting through the holidays; it’s about building sustainable habits for the year ahead. By supporting strategic rest, healthy boundaries, moments of joy, and self-compassion, organisations can foster cultures where people not only survive but thrive.
What you can do: For a practical guide to share with your teams, download our Reflect, Rest and Reset Activity.
Here’s to a restorative holiday season and a resilient new year!
