How to avoid burnout over the festive season

This article was first shared in the December edition of The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.

The festive season is often seen as a time of joy and celebration, but it can also bring stress, overwhelm and exhaustion.

(If you haven't watched the Motherland Christmas special, then I can highly recommend it for a relatable and hilarious portrayal of what it feels like for many of us at Christmas. Here's a clip.)

Between shopping, planning, socialising and cooking, it’s easy to forget about the importance of taking care of yourself.

That’s why self-care is crucial during this time – not just to keep you physically healthy, but also mentally and emotionally balanced.

Here are a few practical self-care strategies to help you navigate the season with more ease and less burnout.

1. Set boundaries and say no when necessary

The festive season is filled with invitations and social obligations, from office parties to family gatherings.

While it's important to connect with loved ones, it’s equally important to set boundaries.

Overcommitting yourself can quickly lead to burnout, leaving you feeling drained rather than rejuvenated.

Tip: Before saying yes to every invitation, check in with yourself. Does the event align with your values and energy levels?

If you need to, practise saying no politely but firmly. Your time and energy are valuable, and saying no can actually make you more present when you do choose to engage.

2. Prioritise sleep

Late nights and early mornings seem inevitable during the festive season. But skipping sleep can leave you feeling fatigued, irritable and stressed.

Sleep is the cornerstone of self-care, helping to restore your energy, support your immune system and improve your mood.

Tip: Aim for 7-9 hours of sleep per night.

Create a calming bedtime routine to signal to your body that it’s time to wind down. Avoid overconsumption of caffeine and alcohol in the evening, as they can disrupt your sleep cycle.

3. Stay active (even just a little)

Exercise is a great way to combat stress and clear your mind, but finding time during the festive season can feel like a challenge.

The good news is you don’t need to commit to a lengthy workout to reap the benefits. A short walk or 10 minutes stretching can do wonders for your mood and energy levels.

Tip: If you’re feeling too busy, sneak in movement whenever you can.

Walk to the shop instead of driving or gather the family for a stroll after dinner.

4. Practice mindfulness and meditation

The festive season often comes with a sense of rushing and multitasking. But taking just a few minutes each day to pause, breathe and centre yourself can have a profound impact on your stress levels.

Mindfulness and meditation can help reduce anxiety, improve your emotional wellbeing and even make you more present during family gatherings.

Tip: Try setting aside 5-10 minutes daily for a mindfulness practice.

You could try guided meditation, deep breathing exercises, or even simple mindful eating. Apps like Headspace, Balance and Calm can help.

5. Fuel your body with nourishing foods

During this time, it’s easy to indulge in rich, festive foods and sugary treats. While it’s absolutely fine to enjoy yourself, the key is balance.

Overconsumption of processed foods, alcohol and sugary snacks can leave you feeling sluggish and irritable.

Tip: Try to balance indulgent foods with nutrient-dense meals.

Focus on eating whole foods like vegetables, fruits, lean proteins and whole grains. These will provide you with sustained energy and support your overall wellbeing.

6. Make time for yourself

Amid all the hustle and bustle, it’s easy to put your needs last. But self-care isn’t just about managing stress – it’s about carving out moments of joy and peace for yourself.

Whether it’s curling up with a good book, taking a bath or doing something creative, make sure you’re giving yourself permission to recharge.

Tip: Schedule 'me time' in your calendar.

Treat it as an essential part of your day, just like any other appointment. It doesn’t have to be long – 10 minutes of quiet can be enough to reset your mind and spirit.

7. Stay hydrated

With the festivities often comes alcohol, coffee and sugary drinks. While these can be fun in moderation, they can also lead to dehydration, which exacerbates feelings of fatigue and irritability.

Water, on the other hand, supports digestion, keeps your energy levels up and helps to flush out toxins.

Tip: Aim to drink at least 8 glasses of water a day.

Carry a water bottle with you and, if you’re drinking caffeinated and alcoholic beverages, alternate them with water to stay hydrated.

8. Let go of perfection

The pressure to create the 'perfect' experience can cause unnecessary stress.

Whether it’s a perfectly decorated home, a flawless meal or a perfectly curated gift list, let go of the need for perfection.

Instead, embrace the mess, the fun and the beautiful moments of imperfection.

Tip: Instead of stressing about every little detail, focus on the experience.

Spend time with people you care about, laugh and enjoy the little moments. Remember that this time is about connection, not perfection.

Final thoughts

The festive season is a time for joy and connection, but it’s also a time when self-care is most needed.

By prioritising your physical and mental wellbeing, you can fully enjoy the festivities without the burnout.

Make sure you’re carving out space for rest, nourishing food and activities that bring you joy – both during and after the season.

You’ve got this! 💕