Simple, science-backed habits that’ll make this festive period more enjoyable (and less stressful)
Work parties, boozy friend gatherings, unnecessary Secret Santa’s, end-of-term duties, end-of-year deadlines, hosting and endless present shopping. It’s the month that your social life springs back into action at breakneck speed while your to-do list quadruples.
“The lead-up to Christmas combines increased social pressure, heightened expectations, financial strain, disrupted routines, and emotional triggers linked to family or past experiences,” observes Dr Ravi Gill, a psychologist and Chartered Member of the British Psychological Society (BPS). “Many people feel internal pressure for Christmas to look a certain way. We tend to push ourselves too hard; overcommitting socially, neglecting boundaries, and ignoring early signs of burnout in an attempt to meet others’ needs or uphold traditions.”
But it’s not inevitable, points out Dr Reem Hasan, NHS GP and chief medical officer at Vista Health. “Adopting a few simple, intentional science-backed habits can help you stay well, rested and energised through the holidays.”
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Follow these simple expert-approved steps to thrive through December.
1. Set micro-boundaries
The key to enjoying this season and avoiding overwhelm is to not over-commit. “Tap into that powerful word ‘no,’” Gill urges, “we don’t have to accept every invitation.” Choose a few events you genuinely want to attend and give yourself permission to leave early or take breaks (step outside, go to a quiet room, take a short walk), she suggests.
“Think of your social capacity like a battery, not an unlimited supply. It’s OK to mute group chats or set specific windows to reply (twice a day). Consider a short autoreply: ‘I’m slowing down over Christmas, will reply when I can.’”
The social season is a good time to lower your expectations of yourself: “good enough is more than enough.”
2. Dial down your fitness routine, but remain consistent
While you’re at it, scale back what you expect of your exercise routine, so you’re not tempted to throw the towel in completely. “You’re not aiming for peak performance in December, you’re simply keeping the engine warm so you head into 2026 feeling steady rather than starting from zero,” advises Nicole Chapman, personal trainer and founder of Power of Mum fitness app.
“Choose movement that calms your nervous system rather than draining your already stretched energy levels. High-intensity workouts can feel overwhelming, but slow strength training will calm your system down.” Aim for two shorter strength sessions instead of four longer ones, for example, or add in 10-minute windows instead of full workouts, she suggests. “Research shows even very short bouts of movement of two to five minutes, also known as ‘exercise snacking,’ can improve blood sugar control, cardiovascular health and perceived stress.”
3. Get 10 minutes of natural light within an hour of waking
To keep your circadian rhythm on track throughout the festive season, Dr Hasan stresses the importance of prioritising morning daylight. “It’s one of the most powerful ways to regulate the circadian rhythm, stabilise energy, mood and sleep,” she says.
“Morning light prompts a healthy rise in cortisol, helping you feel awake, and suppresses melatonin, the hormone that encourages sleep, aligning your brain with daytime signals. Studies show exposure to morning daylight can reduce winter low mood and improve alertness.”
Aim for 10 to 20 minutes within an hour of waking. “Even on overcast days, outdoor light is far stronger than indoor lighting. A short loop around the block first thing or even having your morning drink by a bright window can help anchor your body clock for the rest of the day.”
4. Prep a gut-nourishing breakfast for the week
Gut health plays a major role in immunity, energy, digestion and mood, all things that take a hit this time of year, Dr Hasan points out. “Christmas eating is often richer and more irregular, but you can support your microbiome without giving up festive foods by eating more fibre, which feeds the beneficial bacteria.”
She recommends prepping a simple, make-ahead breakfast that will give a steady release of energy, “especially helpful after late nights or heavy meals.”
Overnight berry & chia gut-health pots
Ingredients (makes 5 servings):
5 tbsp chia seeds (fibre + omega-3)
500–600ml unsweetened kefir or natural yoghurt (probiotic)
200g mixed berries, fresh or frozen (antioxidants + polyphenols)
5 tbsp oats (prebiotic fibre)
1 tbsp honey or maple syrup (optional)
A pinch of cinnamon
Method:
Mix kefir/yoghurt with oats and chia seeds.
Refrigerate overnight.
Add berries and cinnamon.
Divide into five jars or containers.
This breakfast keeps well for five days and delivers a powerful combination of prebiotics (oats, chia) and probiotics (kefir) to nourish gut health.
5. Reset your sleep
Late nights can feel inevitable, Dr Hasan concedes. “You can’t fully ‘catch up’ on lost sleep, but the circadian system resets remarkably well with a few consistent habits.” If your bedtime has drifted later, move it earlier by 15–20 minutes each night, she suggests, “sudden early bedtimes often backfire and worsen insomnia.”
Along with getting natural morning light, she recommends anchoring your wake-up time: “waking at the same time each day is one of the most effective ways to re-stabilise your internal clock, even if you went to bed later the night before.” And avoid long or late naps. “A few days of gentle consistency is usually enough to bring sleep patterns back into balance.”
6. Try these nervous system resets
A few simple nervous system reset hacks will help in frazzled moments. “The constant noise, overstimulation, sugar spikes, decision making and extra “emotional labour” we, particularly women, take on at Christmas can leave your body feeling reactive,” Chapman notes. “We tend to hold stress and tension in our hips and when they are tight, your whole body can feel wired.”
She suggests doing some standing hip circles while cooking or holding a gentle forward fold or downward dog to loosen your spine before sitting at your desk. “I also like to put on a power ballad and shake it out.”
7. Take an ‘invisible day’
If all else fails, factoring in a so-called ‘invisible day’ or two will help counter busy weeks. “An invisible day is exactly what it sounds like: a day where you allow yourself to step out of visibility, obligation and expectation,” says Gill. “No hosting, no replying to messages, no squeezing in ‘just one more thing.’ It’s a deliberate pause, a day to rest your nervous system, lower the noise, and recalibrate before the season intensifies.”
An invisible day “can act as a reset button at a time when burnout is so often fuelled by constant availability, overstimulation and the pressure to keep up,” she continues. “It gives you permission to switch off, go quiet, and simply be. It’s a gentle, preventative tool, one that can protect your energy so you’re not running on empty by the time Christmas actually arrives.”
8. Make Christmas catch-ups active by default
Pepper movement into, and around, socialising. Like taking a long walk before or after that pub lunch, will both blow away the cobwebs and boost your mood. Or swap the pub completely for activities like ice skating, bowling, a winter light trail or arranging a festive scavenger hunt if you have kids, Chapman suggests.
“These kinds of activities often leave you feeling more restored than another long dinner where everyone leaves overstimulated and exhausted.”
9. Protect energy levels with regular protein
Eating patterns are often disrupted in December, but getting enough protein will help stabilise blood sugar and support energy levels, while keeping fatigue-induced cravings under control, Chapman says.
“I always keep a few easy protein staples on hand, such as Greek yoghurt, eggs, tinned tuna, frozen prawns, black beans or edamame, so I can whip up easy, nutritious meals when I can. A protein-rich start earlier in the day can completely change how you feel by mid-afternoon.”
10. If you drink, tune in to how it is making you feel
Christmas can be a boozy time, which can leave you feeling sub-par. This is where mindful, or intuitive, drinking techniques come in, explains Daniel O’Shaughnessy, functional medicine nutritionist and author of Letting Go of Perfect. “It’s about knowing what your body can handle and respecting your limits before the night begins.
“Always eat something first, even if it’s just toast with some protein; stick to what you are familiar with – novelty Christmas drinks can catch you off guard; and pay attention to how your mood shifts. Alcohol lowers inhibitions, but it also amplifies whatever stress is already in your system. If you notice yourself moving into anxiety or feeling disconnected from the moment, that’s your cue to slow down or switch to a soft drink,” he says.
There are great low or no alcohol options now, “a simple tip is to pour them into a regular glass so you don’t have to explain yourself,” he adds.
11. Mentally prepare yourself for feelings
It’s perfectly normal to feel overwhelmed at the thought of busy family dynamics and emotional undercurrents, Gill points out. “Other people may feel overwhelmed by the empty space, the sudden quiet that leaves too much room for thinking, or feeling things they’ve kept neatly tucked away all year. Both experiences are valid, and both can put your nervous system on high alert.”
If the festive period feels heavy, “it may be a sign you need clearer boundaries or more pacing. If the quiet feels unsettling, gentle structure and grounding routines can help,” she adds.
“Acknowledging these feelings will help you support yourself before the overwhelm peaks.”
Dr Gill’s top tips:
Create micro-boundaries – Small limits go a long way, decide in advance how long you’ll stay at events, what topics of conversation you’ll engage with.
Build in recovery pockets – Even 10–15 minutes alone in a quiet room, on a walk, or with a hot drink can reset your nervous system.
Lower the bar – Good enough is more than enough at Christmas. Over-perfecting food, gifts or hosting is a fast track to burnout.
Have an “escape plan” – Have a script or plan for stepping away when you feel overwhelmed. A simple “I’m going to get some air” is acceptable.
Anchor with the basics – Keep mood anchors in place: hydration, movement, daylight, sleep windows, and regular meals.
Expect mixed emotions – Joy and sadness often sit together at this time of year. Mixed feelings don’t mean you’re doing anything wrong; they’re part of being human.
Protect your peace from social media – Mute accounts, avoid online spirals, and remember social media shows Christmas highlights, not the real life complexities behind the scenes.
Do something for yourself this Christmas – make space for one thing that’s yours. A walk, a book, a show, a craft, a bath, something grounding that reminds you of who you are outside of the season.
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