'My body was screaming at me to quit.' The signs you shouldn't ignore this December.

Let's be real: by the time November rolls around, something collectively happens. Our brains start to tap out, our motivation dwindles, and even the smallest tasks (like replying to an email) suddenly feel, well, impossible.

But instead of everything easing off, everything ramps up. You're chasing deadlines! Planning holidays! Trying to turn up to every Christmas party! Trying to "stay healthy"! Dealing with the low-level panic of sprinting to the finish line! At some point, your body just hits its limit.

This, my friends, is end-of-year burnout. And it's very, very real.

WATCH: Here's how to discuss burnout with your doctor. Post continues below.

It's also the exact time of year when we should be taking care of ourselves, yet most of us do the complete opposite.

And it doesn't matter if you're at school, work in retail or a desk job, or you're one of the biggest stars in the world. Exhaustion doesn't discriminate.

Case in point: when longtime ABC News Breakfast presenter Michael Rowland stepped away from his job at the end of 2024 after his body had quite literally given up.

"I love working on News Breakfast. Every morning is a buzz and it's by far the best job I've had at the ABC," Rowland began.

"But after 15 years of 3am starts, my body is screaming 'enough!'. The hours have finally caught up with me."

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A post shared by Michael Rowland (@mjrowland68)

The iconic host noted how his job has impacted time spent with his family.

"There has been an enormous amount of family sacrifice that has gone on to enable me to do the job for 15 years, so looking forward to spending time with them and my beautiful wife, Nicky, as well."

He's not alone. Even Aussie icon Angie Kent spoke out about her burnout this year in a candid Instagram post, writing: "I'm burnt out, flat and creatively blocked. My nervous system feels like a fried egg most days."

"I haven't slept properly in months (brought to you by post-IVF hormones mixed with navigating AuDHD). Fertility journey? Consuming my brain as always. Dating? Terrifying. But my brain won't shut up about it all of a sudden."

The comments section was flooded with a lot of love and recognition because we can all relate in some way.

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A post shared by Angie Kent (@angiekent_)

But despite how often we talk about burnout, many of us still don't fully understand it or know when it's crossed the line from "tired" to something more serious.

The word "burnout" gets thrown around whenever someone is simply exhausted or overwhelmed, but it's more complex than that — especially when it comes to end-of-year burnout.

To unpack it all, we spoke to psychologist Breanna Jayne Sada.

What are the three types of burnout?

According to Sada, burnout generally falls into three categories:

• Overload burnout: When someone is under constant pressure and operating beyond their capacity for too long.

• Under-challenged burnout: When someone feels bored, unstimulated or disconnected from meaningful work.

• Neglect burnout: When someone feels unsupported, unclear on expectations, or unable to meet demands despite trying.

So, what is end-of-year burnout?

"Psychologically, we define burnout to be the emotional, mental and physical exhaustion experienced when the body's resources, like energy levels and cognitive capacity, reach depletion following extended periods of stress without enough time for the body and mind to recover," Sada explained.

It tends to peak towards the end of the year because people are racing to meet work deadlines while juggling all the added personal pressures and commitments.

"It's the point where people can no longer operate at the same intensity or pace, and the body and mind begin to shut down as a result."

What are the main causes of end-of-year burnout?

"While there is no one exact thing that causes burnout, there are common circumstances or risk factors that can make it more likely that someone will experience burnout," Sada said.

• High personal pressure to achieve and over-identify with work success

• Perfectionist tendencies and trying to excel in all areas of life at once

• Difficulty setting boundaries

• Struggling to delegate tasks or ask for help

• Heavy or unmanageable workloads

• Toxic or high-conflict work environments

• Ongoing, unresolved workplace tension

• Little or no recognition for effort

• Work that conflicts with personal values

• Accumulated work stress as the year winds down

• Increased family and social commitments

• Financial pressure

• Emotional overload

• Lack of sufficient or effective rest and recovery

What are the common symptoms of end-of-year burnout?

"People often experience a mix of physical, emotional and cognitive symptoms", Sada said. These can include:

• Increased negativity or cynicism about work

• Ongoing exhaustion, even after a full night's sleep

• Reduced efficiency or taking longer to complete normal tasks

• Impaired memory and more frequent mistakes

• Heightened irritability and a constantly "on edge" feeling

• Lack of motivation

• Withdrawing from friends and family

• A weakened immune system, leading to more colds and flus

• Sleep issues and physical signs of exhaustion, like muscle pain or skin flare-ups

How to protect your mental health at the end of the year.

Burnout isn't something you can "push through". And as the year comes to a close, protecting your mental health should be treated as an essential, not just a luxury.

Here's what actually helps:

• Lower the bar where you can: Accept that not everything needs to be perfect, and "good enough" is often enough.

• Protect recovery time: Even short breaks, like a walk, an early night, or a few deep breaths, help reset your nervous system.

• Say no without guilt: Over-committing is a fast track to exhaustion.

• Share the load: Delegate tasks at work and at home where possible.

• Set work boundaries: Resist the urge to cram everything in before the holidays.

• Prioritise connection over perfection: This season is about people, not performance.

• Be proactive with wellbeing: Keep moving, eat balanced meals, hydrate and spend time outdoors.

• Check in with yourself: Notice the early signs of burnout and respond with rest, not more effort.

So, a gentle reminder that your body isn't meant to run on empty. And when it starts screaming for you to stop, it's probably time to listen.

Feature Image: ABC.

If you or someone you know is struggling with mental health, please reach out to SANE Australia on 1800 187 263.