Undervalued or overwhelmed? 5 tips to tackle festive season stress
As we head into the festive season, many people are feeling overworked, overwhelmed or undervalued.
If that resonates with you, Career Coach Jane Jackson says you're not alone.
"At this time of year, it makes sense that many of us are working and living at an unsustainable pace. This can affect our patience, focus, relationships, and wellbeing, leaving us feeling overwhelmed, depleted and even resentful," she says.
"We can feel overwhelmed due to a work load that feels too large or because we feel like we lack the skills or resources to complete what's expected."
Jackson offers the following strategies and tips for when we’re feeling overwhelmed at work.
1. Self-reflect and set boundaries
Take time to reflect on what's happening, and what's lacking, that’s contributing to you feeling underappreciated or burnt out. For example, do you feel recognised for your skills and contribution at work?
Research for SEEK shows only 22% of workers think that recognition has become normalised at their workplace, despite this being incredibly important in boosting morale and job satisfaction. Yet, 75% say recognition makes them more satisfied with their job, and 74% say recognition makes them feel valued as an employee.
“There is a checklist called the Maslach Burnout Inventory that identifies three areas of concern,” explains Jackson. “Emotional exhaustion (when our emotional resources are depleted), cynicism (negative attitude toward work), and reduced professional fulfilment.”
“If we feel any of these they are telltale signs that we are struggling.”
During the busy festive season, Jackson recommends prompting self-reflection with these questions:
- Am I emotionally drained when I wake up in the morning?
- Do I feel valued and recognised for my contributions?
- Am I working so many hours that my personal life has disappeared?
After reflecting on what you need, take stock of whether you're setting boundaries that suit your needs. This includes saying 'no' when necessary.
“Effective boundaries include not checking work email on weekends, taking actual lunch breaks (yes, more than 15 minutes to gulp down your food!), letting your manager know when you need more time, and make it a habit to leave work on time,” says Jackson.
If you need to work overtime constantly to get by, let your boss know that your workload is unsustainable. If you find yourself putting others' needs ahead of yours and neglecting your own projects, it's time to set and safeguard your boundaries.
2. Don't assume others know how you feel or what you need
Jackson emphasises the importance of communication during the busy festive season. It is importance to start the conversation with your manager and be specific about your needs and possible solutions to make a positive change.
“Be specific about what you need,” says Jackson. “Don't just say "I'm stressed.” Specifically state what you need so that you discuss facts, not emotions.”
Jackson also suggests framing your situation as problem-solving rather than complaining. For example, you could say, ‘I want to make sure I’m delivering quality work. To do that, I need [specific resource or support].’
It’s also important to offer solutions to. "Ask questions that are genuine and make sense such as, ‘Could we redistribute some tasks across the team?’ or ‘Would it be possible to extend this deadline by one week?’ advises Jackson.
3. Break down tasks to make your day less daunting
When your workload feels too great, separating and prioritising tasks is essential. Break down large tasks into smaller steps to make them more approachable and help you plan your day.
Jackson has the following advice for when you're feeling overwhelmed:
“Break big tasks into a series of smaller more achievable tasks,” says Jackson. “Instead of ‘Write report,’ be specific and break it down into manageable actions. For example, Research section 1, Draft introduction, Create graphs, Write conclusion etc. And tick of each action as they are done. It will give you a sense of achievement.”
You can also better set yourself up for success by tailoring your day around your work style and patterns.
“One technique I recommend trying is the Pomodoro technique. This technique make tasks more management by breaking your work into 25-minute focused segments and giving yourself a 5-minute break between each segment,” says Jackson. “That way you will stay on track.”
4. Step back and take a breather
If you can, take some time off – even a day or two – to mentally reset from work. If you can't take leave, schedule some mini breaks away from the computer. This could be taking a ten-minute walk, or having a quick phone call with a friend.
No matter how you can fit in breathers, Jackson says that practising self-care during these periods is paramount.
“Taking full days off may be impossible, but even taking micro-breaks like regularly standing up, stretching or going for a walk. Even looking out a window can help your brain work differently, and assist you in managing stress and improving your performance.”
5. Ask for help
No one can juggle life without a support system. Reach out to your manager – it’s part of their role to support you to do well in yours. And, if there's one available through your workplace, consider accessing an Employee Assistance Program (EAP).
To ease the end-of-year pressure, Jackson suggests taking stock of what makes you feel empowered at work again and leaning on those around you.
“You need to reach out and ask if you need help. If you don't ask, the answers and resources that most people would willingly share with you will be wasted,” says Jackson.
“When you get over your reluctance to ask for help you will improve your ability to learn and problem-solve, you may become more creative, will feel more satisfied and more efficient, and in turn, less stressed and burned out.”
Source: Independent research conducted by Nature on behalf of SEEK, interviewing 12,000 Australians annually. Published December 2025.
