Beat the Holiday Burnout: 4 Tips to Prioritise Health & Wellness
, by Tatianna Gerard, 13 min reading time
The holiday season is a time for joy, celebration, and reconnecting with loved ones. But let’s be honest—between the late-night gatherings, endless to-do lists, and a calendar packed with social events, it’s easy to feel overwhelmed and run down. Staying healthy and energised often gets pushed aside in the rush to tick everything off your list.
But with a few simple adjustments, you can enjoy the holidays without running on empty. From nourishing your body and managing stress to squeezing in moments of rest and movement, small changes can make a big difference.
In this guide, we’ll share practical, easy-to-follow tips to help you maintain your energy and wellbeing during the busiest time of the year—so you can truly enjoy the magic of the holidays.
Tip 1: Fuel your body with proper nutrition
Eat balanced meals
When time is tight and temptation is everywhere, it’s easy to grab whatever’s convenient—usually high-sugar or high-fat snacks. But consistently eating balanced meals can transform how you feel during this busy period.
Why it matters: Whole grains, lean proteins, and vegetables are the MVPs of energy and resilience. Whole grains, like oats or quinoa, release energy slowly, keeping you alert instead of leaving you with a mid-afternoon slump. Lean proteins, such as chicken, beans, or tofu, help repair muscles and boost immunity—a crucial factor when you’re exposed to seasonal germs at gatherings and events. And let’s not forget vegetables, nature’s multivitamins. They’re packed with antioxidants to combat stress and fatigue from all those late nights.
Tips: Think “rainbow meals.” Fill your plate with colourful vegetables like spinach, carrots, and red peppers—not only are they nutrient-dense, but they make your meal feel festive and satisfying. And don’t skip breakfast; a bowl of porridge topped with fruit and nuts can keep you going strong.
Stay hydrated
With mulled wine flowing and festive lattes calling your name, it’s easy to forget the simplest and the most effective way to stay energised: drink water. Dehydration can leave you feeling tired, cranky, and even hungrier than you really are.
Why it matters: Alcohol and caffeine, while fun and functional, are sneaky culprits that can dehydrate you. Alcohol is a diuretic, meaning it pulls water out of your body, and too much caffeine can lead to restlessness and disrupted sleep. Staying hydrated ensures your body’s energy systems run smoothly and helps you avoid those dreaded holiday headaches.
Tips: Keep a water bottle handy while shopping or prepping for a party. It’s a simple trick, but having it in sight acts as a gentle nudge to take a sip. If plain water feels too boring, jazz it up with slices of orange, cucumber, or mint for a refreshing twist. Bonus: sipping water between cocktails at a party helps you pace yourself and stay clear-headed.
Mindful indulgence
We’ve all been there: eyes wide at a buffet table, piling on second (or third) helpings of holiday favourites, only to feel uncomfortably full afterwards. The good news is, you can enjoy festive treats without the side of regret.
Why it matters: Overindulging in sugary or fatty foods can cause energy spikes followed by a hard crash, leaving you drained and cranky. But treating yourself in moderation lets you enjoy the moment while staying in control of your wellbeing.
Tips: Before heading out to a party, snack on something nutritious, like a handful of almonds, a banana, or some yoghurt. Arriving with a satisfied stomach helps you resist the urge to overeat. And when dessert time rolls around, take small portions of your favourite treats. Savour every bite—it’s the holidays, after all—and remind yourself that you can always go back for more if you’re truly still hungry.
Drinks like creamy hot chocolate or sugary cocktails are tempting, but they can sabotage your energy levels. Try alternating between festive drinks and water to stay hydrated while still enjoying the seasonal spirit.
Stay energised with on-the-go protein snacks
When you’re dashing between holiday errands or heading to a festive gathering, having a high-quality protein snack can be a lifesaver. Consider Chief Beef Bars and Biltong, the ultimate portable snack for when you’re on the move.
- Flavourful options: With mouthwatering flavours like Smokey BBQ, Chipotle & Lime, Chilli, and the timeless Traditional, these snacks cater to every taste. Whether you’re in the mood for a spicy kick or something more classic, there’s a flavour for everyone.
- What makes them unique: Unlike typical protein bars, each snack starts as 80g of premium organic, grass-fed beef brisket and topside. The beef is carefully slow-dried to retain its natural goodness while delivering a rich, satisfying texture.
- Clean and nutritious: These meaty snacks are not only high in protein but also low in carbs, making them an excellent option for those looking to maintain energy without the sugar spikes common with other snacks. They’re perfect for fuelling up between meals or as a guilt-free treat during busy days.
Tip 2: Prioritise rest and recovery
Stick to a sleep schedule
Maintaining a consistent sleep routine might feel impossible during the holidays, but it’s one of the most effective ways to keep your energy steady.
Why it matters: Our bodies thrive on consistency. A regular sleep schedule helps regulate your circadian rhythm (your internal body clock), ensuring you wake up refreshed and ready to tackle the day. Irregular sleep patterns, on the other hand, can lead to fatigue, irritability, and even a weakened immune system—something no one wants during cold and flu season.
How to do it: Try going to bed and waking up at roughly the same time each day, even on weekends. If late-night events throw you off, give yourself the gift of a “wind-down” routine before bed. Dim the lights, put away screens, and try a calming activity like reading or meditating.
Tip: If you’re struggling to fall asleep, a warm cup of chamomile tea or a lavender-scented pillow spray can work wonders to create a soothing bedtime atmosphere. Another powerful addition to your bedtime routine is magnesium oil. Some of the benefits of magnesium include helping relax muscles, calming the nervous system, and improving sleep quality. A few sprays on your skin before bed can help ease tension and prepare your body for restorative rest.
Embrace downtime
The holiday calendar can feel like a never-ending to-do list, but carving out moments to relax and recharge is essential for your mental and physical health.
Why it matters: Constantly being “on” leads to burnout, which can sap your energy and dampen your holiday spirit. Taking time to slow down helps your body recover from the day’s activities, reduces stress hormones like cortisol, and leaves you better equipped to enjoy the festivities.
How to do it: Schedule downtime the same way you’d schedule a party or gathering. Even 20–30 minutes of quiet time can make a big difference. Use this time to do something restorative, whether it’s taking a hot bath, listening to calming music, or simply enjoying a moment of stillness.
Tip: Consider incorporating mindfulness practices into your downtime. Deep breathing or a short guided meditation can help you relax and reset, even on the busiest days.
Power naps for energy boosts
When your schedule is jam-packed, and sleep is in short supply, power naps can be a game-changer.
Why it matters: A quick nap isn’t just a luxury—it’s a proven way to recharge. Research shows that a 5-15 minute nap can improve alertness, mood, and cognitive function. Short naps are particularly beneficial because they avoid the grogginess that can come from longer periods of sleep.
How to do it: Find a quiet, comfortable spot and set an alarm for no more than 20 minutes. Close your eyes, breathe deeply, and let your mind and body rest. Even if you don’t fully fall asleep, the act of resting can still provide rejuvenation.
Tip: If you’re at home, a cosy blanket and eye mask can enhance the nap experience. If you’re on the go, a supportive neck pillow can help you grab some restorative rest wherever you are.
Tip 3: Stay active and energised
The holidays are filled with opportunities to relax, indulge, and enjoy, but staying physically active is key to maintaining your energy levels and uplifting your mood. Exercise doesn’t have to mean rigid gym routines; during this festive time, it’s about finding creative and enjoyable ways to keep moving.
Incorporate light exercise into your day
The busyness of the holidays might make formal workouts challenging, but small bursts of activity can still make a big difference.
Why it matters: Light exercise, such as brisk walking, yoga, or stretching, helps keep your body mobile and your energy levels steady. Physical activity improves blood flow, which delivers oxygen and nutrients to your muscles and brain, leaving you feeling energised rather than sluggish.
How to do it: Integrate movement into your daily routine. For example, take a brisk walk around the block before or after a meal, or spend 10 minutes stretching when you wake up. These small efforts can add up and leave you feeling accomplished.
Tip: Use walking as a way to enjoy the festive atmosphere. Explore local Christmas markets, stroll through holiday light displays, or take a scenic walk with loved ones.
Make it fun and festive
Exercise doesn’t have to be a chore—it can be a source of joy, especially when tied to holiday traditions.
Why it matters: Fun activities that get you moving are more likely to feel like play rather than work. This not only keeps you consistent but also reduces stress and boosts your endorphins (the feel-good hormones), leaving you happier and more energised.
How to do it: Engage in festive activities that involve movement. Dancing to your favourite holiday playlist, or playing active games with family and friends are all fantastic ways to stay active while having fun.
Tip: If you’re hosting a holiday gathering, incorporate games like charades, a dance-off, or even an outdoor treasure hunt to keep everyone moving and entertained.
Tip 4: Set boundaries and maintain balance
Learn to say no when needed
With invitations pouring in and expectations running high, it can feel overwhelming to say no. But setting limits is essential for protecting your wellbeing.
Why it matters: Saying yes to every event or request can leave you stretched too thin, feeling exhausted and resentful. By prioritising your own needs, you create space for meaningful experiences rather than spreading yourself too thin over numerous commitments.
Remind yourself that saying no to one thing is saying yes to something else—like rest, self-care, or quality time with loved ones.
Balance social and alone time
The holidays are often packed with socialising, but it’s equally important to carve out moments for yourself to recharge.
Why it matters: Constant socialising can drain your energy, especially for those who thrive on alone time. Balancing social engagements with solitary activities allows you to show up more fully and enjoy the time you do spend with others.
Be intentional about scheduling downtime. After a busy evening with friends or family, plan a quiet morning to yourself. Use this time to do something that rejuvenates you, whether it’s reading, journaling, or simply enjoying a cup of tea in silence.
Plan ahead to avoid stress
Last-minute scrambling can turn even the most joyful season into a source of anxiety. Taking the time to plan can help you stay organised and minimise unnecessary stress.
Why it matters: Planning gives you a clear roadmap, which reduces decision fatigue and prevents you from feeling overwhelmed. It also helps you allocate your time wisely, ensuring you’re present for the moments that matter most.
Create a holiday calendar to track events, tasks, and deadlines. Prioritise what’s most important and break bigger tasks—like shopping or meal prep—into smaller, manageable steps. This way, you can tackle everything without feeling rushed.
Conclusion: Prioritise wellness for a joyful holiday season
The holiday season is a time for joy, celebration, and connection, but it doesn’t have to come at the expense of your health and energy. By making mindful choices, you can navigate the festive hustle and bustle while feeling your best. From fuelling your body with balanced nutrition and staying active to prioritising rest, managing stress, and setting healthy boundaries, these strategies empower you to enjoy the holidays on your own terms.
Remember, the goal isn’t perfection—it’s about finding a balance that works for you. A little planning, self-awareness, and intentionality can go a long way in ensuring that you stay energised and present for the moments that truly matter.