YOUR GUIDE TO AVOIDING BURNOUT THESE HOLIDAYS

I hate to be the one to break it to you, but the end-of-year circus and holiday season is here, full of joy, laughter, and… exhaustion. With late nights, indulgent meals, and a packed social calendar, it’s easy to find yourself running on empty, and hitting Christmas Day in burnout mode.

Does this sound familiar? For most of the women I know and talk to, especially those in perimenopause, the struggle to maintain their energy levels during this busy time of year is real.

The good news is that you don’t have to choose between enjoying the festivities and not winding up burnt out. Here are some simple, actionable strategies to keep your energy up and make the most of the holiday season.

WHY DO WE FEEL SO DRAINED DURING THE HOLIDAYS?

Staying energised during the holiday season can feel like an uphill battle, and there are plenty of reasons why. Here’s what might be zapping your energy:

OVERCOMMITTED, OVER-SCHEDULED, AND SOCIALLY EXHAUSTED:

With endless parties, family gatherings, and social obligations, your calendar fills up fast. Even the most fun events can leave you feeling depleted when they come one after another, leaving little time to recharge.

RICH FOOD AND SUGAR OVERLOAD:

Festive meals are delicious but often packed with sugar and heavy ingredients that wreak havoc on your blood sugar. These foods create a rollercoaster effect - brief energy spikes followed by crashes.

POOR SLEEP AND ERRATIC ROUTINES:

Late nights celebrating, combined with disrupted sleep schedules, can throw off your body’s natural rhythm. The body thrives on routine, especially when it comes to sleep and eating schedules. These disruptions can lead to sleep deficits that impact energy and mood. We’ll be covering how to counteract hits to your sleep schedule during the festive season in more depth in a future blog and podcast.

INCREASED STRESS LEVELS:

From shopping for gifts to hosting family, the holiday season often means elevated stress. High cortisol levels drain your energy and make it hard to feel rested, even after a good night’s sleep.

TRAVEL FATIGUE:

Whether you’re driving long distances to visit family or dealing with the chaos of holiday airports, travel can leave you feeling exhausted. Changes in your routine and disruptions to your circadian rhythm add to this fatigue.

MENTAL AND EMOTIONAL LOAD:

The holidays amplify the mental workload, from shopping for gifts and coordinating events to being the “rememberer” of all family plans. This can lead to heightened stress, especially when paired with emotional dynamics and family interactions.

CONSTANT STIMULATION:

The lights, music, and general buzz of the season can be overwhelming. This sensory overload can lead to mental fatigue, especially if you’re sensitive to high-energy environments.

While self-care is crucial for managing this holiday exhaustion, I’ll be sharing more focused strategies in an upcoming blog and podcast episode.

QUICK STRATEGIES TO STAY ENERGISED

So, how can you keep your energy levels steady? Here are some tried-and-tested methods to help you stay vibrant and balanced during the holiday chaos.

PRIORITISE PROTEIN AND HEALTHY FATS EARLY IN THE DAY

Starting your day with a breakfast rich in protein and healthy fats provides slow-burning energy that keeps blood sugar levels stable. This way, you’ll avoid that dreaded afternoon crash.

• Why It Works: Protein and fats take longer to digest, releasing energy steadily and keeping you full. They also help manage your hormones, which is especially important during perimenopause.
• Easy Breakfast Ideas: Try a smoothie made with sheep or goat’s yogurt, flax seeds, a handful of almonds or almond butter, a splash of nut milk, and a handful of spinach or leafy greens for an energy-boosting start to your day.

HYDRATE, HYDRATE, HYDRATE

Dehydration is a major culprit behind fatigue, and with the busyness of the holidays, it’s easy to forget to drink water. Proper hydration is essential for energy production and brain function.

• Make It Fun: Infuse your water with slices of citrus or fresh herbs like mint for a refreshing twist. If you’ve been celebrating with a bit of alcohol and need to rehydrate, try coconut water or a homemade electrolyte mix: plain water with a pinch of salt and a squeeze of lemon.

SCHEDULE IN DOWNTIME

While it might seem counterintuitive, carving out moments of rest in your busy schedule can do wonders for your energy. A few intentional breaks throughout the day can recharge you for the festivities.

• Mini Recharge Ideas: Take a 5-minute break to do deep breathing exercises, step outside for fresh air, or indulge in a calming cup of herbal tea. These small pauses help reset your energy and calm your nervous system.

MOVE YOUR BODY, BUT DON’T OVERDO IT

Exercise is a fantastic way to boost energy levels, but during the holidays, keep it gentle and restorative. Think of movement as a way to recharge rather than exhaust yourself.

• Gentle Movement for Energy: A brisk walk, light stretching, or a pilates or yoga session can help build muscle mass and flexibility, burn glucose, and increase blood flow to your brain, improving focus and reducing stress.
• Quick Tip: Start your day with a 10-minute morning stretch routine to wake up your body and set a positive tone.

STRATEGIC USE OF CAFFEINE

Caffeine can be your best friend - or your worst enemy - when it comes to energy. Used strategically, it provides a helpful boost, but drinking it too late can lead to disrupted sleep.

• Caffeine Guide: Enjoy your coffee in the morning, but avoid it after 12 pm. If you need an afternoon pick-me-up, try an energising herbal tea like peppermint or ginger instead. And don’t forget to fuel yourself with 3 meals a day, and plenty of sleep, so you don’t need the caffeine crutch!

NAVIGATING HOLIDAY TREATS WITHOUT THE ENERGY CRASH

It wouldn’t be the holidays without delicious treats, but managing sugar intake is key to staying energised. Here’s how to indulge mindfully:

MANAGE SUGAR INTAKE WISELY

Sugary desserts and drinks are abundant this time of year, and while they’re tasty, they often lead to a cycle of energy highs and lows. You may choose a smaller portion of your favourite dessert, or split it with a friend, to reduce the sugar hit.

And don’t forget - eats before treats! Having a protein-rich food or meal before you eat the sweets is another surefire way to ease the hit on your blood sugar levels. This approach allows you to enjoy the treat without overloading on sugar.

• Smart Swaps: Keep 70%+ dark chocolate or fruit-based desserts with low-added sugar on hand for less of a sugar spike.

ALCOHOL IN MODERATION

Alcohol is a double-edged sword: it can be fun in the moment but leaves you dehydrated and tired the next day. Being mindful about your alcohol intake can help preserve your energy.

• Smart Drinking Tips: Alternate alcoholic drinks with water, and choose lower-sugar options like dry wine or spirits mixed with soda water. Drinking alcohol over several days can leave your liver feeling sluggish, so consider spacing out your celebrations to give your body a break. Plan ahead and choose which event you will drink alcohol at, and which ones you’ll stick to soda water at.

For more in-depth tips listen to the podcast episode.

WHAT TO REMEMBER WHEN HOLIDAY EXHAUSTION HITS…

Staying energised through the holidays is about listening to your body and making small adjustments as needed. Here are a few reminders:

• Daily Self-Check: Make it a habit to check in with yourself each morning. Are you feeling refreshed or still tired? Ask yourself what you need - just like you would a friend, and adjust your plans to prioritise your well-being and avoid burnout.
• Energy-Boosting Snacks: Keep simple, healthy snacks like mixed nuts and a piece of fruit, or a low-sugar protein bar on hand to keep energy levels stable.
• Stay Tuned: We’ll be covering more tips on holiday self-care, managing stress, and setting boundaries in upcoming blogs and podcast episodes.

The holiday season can be a time of joy and connection, not just exhaustion and overwhelm. By prioritising simple strategies like protein-rich breakfasts, mindful movement, and staying hydrated, you can enjoy every moment feeling more vibrant and alive.

If you’re ready to dive deeper into how you can support your energy, mood, and well-being during perimenopause, check out PerimenoGO. It’s designed to help women like you feel their best -even during the busiest times of the year.

Let me know in the comments which energy-boosting tip you’re excited to try, and stay tuned for more holiday survival strategies coming soon.