The holiday season can be a time of joy and celebration, but for new moms, it can quickly feel overwhelming. With the demands of caring for a newborn, balancing family expectations, and maintaining a sense of self, it’s easy to slip into holiday burnout.
This holiday season, or any time throughout the year, it’s important to focus inward when we are feeling overwhelmed. What better way to do this than to set aside a little bit of time each day to journal.
Below are some journal prompts that can help guide you through thinking about your burnout and ways to navigate this season while also finding ways to enjoy it.
1. Acknowledge Your Current Feelings
Before diving into any holiday-related plans or expectations, it’s important to get in touch with how you’re feeling right now. Your emotions are valid, and recognizing them is the first step toward self-compassion.
Journal Prompts:
- How am I feeling right now about the holidays? Is it excitement, dread, stress, or something else?
- What specific aspects of the holidays make me feel overwhelmed or burnt out?
- What emotions come up when I think about the pressure to celebrate or meet others’ expectations?
2. Reflect on Your Needs and Priorities
As a new mom, your needs might be different this holiday season. Instead of focusing on what you “should” do, use this time to reflect on what you truly need to feel nourished, supported, and at peace.
Journal Prompts:
- What are my non-negotiable needs right now (e.g., sleep, quiet time, help around the house)?
- What traditions or activities are most meaningful to me? Are there any I want to adjust or skip this year?
- How can I simplify the holidays to make space for rest and relaxation?
3. Set Boundaries and Communicate Needs
As a new mom, you may feel the pressure to please others or take on more than you can handle. Setting clear boundaries is essential for preventing burnout and prioritizing your own well-being.
Journal Prompts:
- Are there any people or situations that feel particularly draining during the holidays? How can I set boundaries with them?
- What boundaries do I need to establish to protect my energy (e.g., limiting visitors, saying no to extra tasks)?
- How can I communicate my needs to my partner, family, or friends without feeling guilty?
4. Practice Self-Compassion and Let Go of Perfectionism
It’s easy to fall into the trap of trying to create the “perfect” holiday experience, but perfectionism can lead to exhaustion and disappointment. Give yourself permission to let go of unrealistic expectations.
Journal Prompts:
- What are some things I feel pressured to do this holiday season? Are any of them really necessary for my happiness or well-being?
- What would it look like if I let go of the idea of a perfect holiday and allowed myself to rest and enjoy things as they come?
- How can I be kinder to myself if things don’t go according to plan this holiday season?
5. Focus on Small Moments of Joy
Amid the chaos of the holidays, it’s important to find moments of joy and gratitude. Journaling about these small moments can help shift your mindset and foster a sense of contentment.
Journal Prompts:
- What are the small moments or simple pleasures that bring me joy right now (e.g., a warm cup of tea, baby’s first smile)?
- How can I incorporate more moments of stillness or joy into my daily routine during the holidays?
- What are three things I’m grateful for today, no matter how small?
6. Cultivate Mindfulness and Stay Present
The holidays can be filled with distractions, but taking a moment to breathe and stay present can help reduce feelings of stress. Journaling about mindfulness can support you in finding calm during this busy time.
Journal Prompts:
- When I feel overwhelmed, what are some grounding techniques I can use to stay present and calm (e.g., deep breathing, focusing on my senses)?
- How can I practice mindfulness with my baby, savoring the moments and the connection we share?
- What are three things I can do today to stay present and connected to the joy of the season?
7. Seek Support and Connection
You don’t have to navigate the holiday season alone. Reflecting on your support system and how to tap into it can help ease the burden of burnout.
Journal Prompts:
- Who are the people in my life who offer me support and understanding? How can I reach out to them during this busy time?
- How can I communicate with my partner or family about the help I need?
- What are some ways I can build community with other new moms during the holidays (e.g., virtual support groups, playdates)?
Holiday burnout, and burnout in general, is common for new moms, but it doesn’t have to overshadow the season. By taking the time to reflect, set boundaries, and prioritize self-care, you can create a holiday experience that honors your needs while still embracing the spirit of the season.
Feel free to adapt these prompts to your own experiences. Remember, it’s okay to prioritize your own well-being, and you are not alone in navigating the challenges of this unique holiday season as a new mom.