But it\u2019s not inevitable, points out Dr Reem Hasan, NHS GP and chief medical officer at Vista Health. \u201cAdopting a few simple, intentional science-backed habits can help you stay well, rested and energised through the holidays.\u201d<\/p>\n
New FeatureIn ShortQuick Stories. Same trusted journalism.<\/p>\n
Follow these simple expert-approved steps to thrive through December. <\/p>\n
1. Set micro-boundaries <\/p>\n
The key to enjoying this season and avoiding overwhelm is to not over-commit. \u201cTap into that powerful word \u2018no,<\/a>\u2019\u201d Gill urges, \u201cwe don\u2019t have to accept every invitation.\u201d 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.<\/p>\n \u201cThink of your social capacity like a battery, not an unlimited supply. It\u2019s OK to mute group chats or set specific windows to reply (twice a day). Consider a short autoreply: \u2018I\u2019m slowing down over Christmas, will reply when I can.\u2019\u201d<\/p>\n The social season is a good time to lower your expectations of yourself: \u201cgood enough is more than enough.\u201d<\/p>\n 2. Dial down your fitness routine, but remain consistent<\/p>\n While you\u2019re at it, scale back what you expect of your exercise routine<\/a>, so you\u2019re not tempted to throw the towel in completely. \u201cYou\u2019re not aiming for peak performance in December, you\u2019re simply keeping the engine warm so you head into 2026 feeling steady rather than starting from zero,\u201d advises Nicole Chapman, personal trainer and founder of Power of Mum fitness app.<\/p>\n \u201cChoose movement that calms your nervous system<\/a> rather than draining your already stretched energy levels. High-intensity workouts can feel overwhelming, but slow strength training will calm your system down.\u201d 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. \u201cResearch shows even very short bouts of movement of two to five minutes, also known as \u2018exercise snacking,<\/a>\u2019 can improve blood sugar control, cardiovascular health and perceived stress.\u201d<\/p>\n 3. Get 10 minutes of natural light within an hour of waking<\/p>\n To keep your circadian rhythm on track<\/a> throughout the festive season, Dr Hasan stresses the importance of prioritising morning daylight. \u201cIt\u2019s one of the most powerful ways to regulate the circadian rhythm, stabilise energy, mood and sleep,\u201d she says.<\/p>\n \u201cMorning 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.\u201d<\/p>\n Aim for 10 to 20 minutes within an hour of waking. \u201cEven 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.\u201d<\/p>\n 4. Prep a gut-nourishing breakfast for the week<\/p>\n Gut health plays a major role in immunity<\/a>, energy, digestion and mood, all things that take a hit this time of year, Dr Hasan points out. \u201cChristmas 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.\u201d<\/p>\n She recommends prepping a simple, make-ahead breakfast that will give a steady release of energy, \u201cespecially helpful after late nights or heavy meals.\u201d<\/p>\n Overnight berry & chia gut-health pots<\/p>\n Ingredients (makes 5 servings):<\/p>\n 5 tbsp chia seeds (fibre + omega-3)<\/p>\n 500\u2013600ml unsweetened kefir or natural yoghurt (probiotic)<\/p>\n 200g mixed berries, fresh or frozen (antioxidants + polyphenols)<\/p>\n 5 tbsp oats (prebiotic fibre)<\/p>\n 1 tbsp honey or maple syrup (optional)<\/p>\n A pinch of cinnamon<\/p>\n Method:<\/p>\n Mix kefir\/yoghurt with oats and chia seeds.<\/p>\n Refrigerate overnight.<\/p>\n Add berries and cinnamon.<\/p>\n Divide into five jars or containers.<\/p>\n This breakfast keeps well for five days and delivers a powerful combination of prebiotics (oats, chia) and probiotics (kefir) to nourish gut health.<\/p>\n 5. Reset your sleep <\/p>\n Late nights can feel inevitable, Dr Hasan concedes. \u201cYou can\u2019t fully \u2018catch up\u2019 on lost sleep, but the circadian system resets remarkably well with a few consistent habits.\u201d If your bedtime has drifted later, move it earlier by 15\u201320 minutes each night, she suggests, \u201csudden early bedtimes often backfire and worsen insomnia<\/a>.\u201d<\/p>\n Along with getting natural morning light, she recommends anchoring your wake-up time: \u201cwaking 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.\u201d And avoid long or late naps. \u201cA few days of gentle consistency is usually enough to bring sleep patterns back into balance.\u201d<\/p>\n 6. Try these nervous system resets <\/p>\n A few simple nervous system reset hacks will help in frazzled moments. \u201cThe constant noise, overstimulation, sugar spikes<\/a>, decision making and extra \u201cemotional labour\u201d we, particularly women, take on at Christmas can leave your body feeling reactive,\u201d Chapman notes. \u201cWe tend to hold stress and tension in our hips and when they are tight, your whole body can feel wired.\u201d<\/p>\n 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. \u201cI also like to put on a power ballad and shake it out.\u201d<\/p>\n 7. Take an \u2018invisible day\u2019<\/p>\n If all else fails, factoring in a so-called \u2018invisible day\u2019 or two will help counter busy weeks. \u201cAn invisible day is exactly what it sounds like: a day where you allow yourself to step out of visibility, obligation and expectation,\u201d says Gill. \u201cNo hosting, no replying to messages, no squeezing in \u2018just one more thing.\u2019 It\u2019s a deliberate pause, a day to rest your nervous system, lower the noise, and recalibrate before the season intensifies.\u201d<\/p>\n An invisible day \u201ccan act as a reset button at a time when burnout is so often fuelled by constant availability, overstimulation and the pressure to keep up,\u201d she continues. \u201cIt gives you permission to switch off, go quiet, and simply be. It\u2019s a gentle, preventative tool, one that can protect your energy so you\u2019re not running on empty by the time Christmas actually arrives.\u201d<\/p>\n 8. Make Christmas catch-ups active by default <\/p>\n Pepper movement into, and around, socialising. Like taking a long walk<\/a> 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.<\/p>\n \u201cThese kinds of activities often leave you feeling more restored than another long dinner where everyone leaves overstimulated and exhausted.\u201d<\/p>\n 9. Protect energy levels with regular protein <\/p>\n Eating patterns are often disrupted in December, but getting enough protein<\/a> will help stabilise blood sugar and support energy levels, while keeping fatigue-induced cravings under control, Chapman says.<\/p>\n \u201cI 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.\u201d<\/p>\n 10. If you drink, tune in to how it is making you feel<\/p>\n 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\u2019Shaughnessy<\/a>, functional medicine nutritionist and author of Letting Go of Perfect. \u201cIt\u2019s about knowing what your body can handle and respecting your limits before the night begins. <\/p>\n \u201cAlways eat something first, even if it\u2019s just toast with some protein; stick to what you are familiar with \u2013 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\u2019s your cue to slow down or switch to a soft drink,\u201d he says. <\/p>\n
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