The holiday season is filled with joy, family gatherings, and celebration, but it can also bring stress, overindulgence, and fatigue. Between long to-do lists, travel, and late nights, many people experience holiday exhaustion, a mix of physical tiredness and mental burnout that can leave you feeling drained just when you want to feel your best.
The good news is that with a bit of planning and self-care, you can stay healthy and energized all season long.
Fuel Your Body with Energy-Supporting Nutrition and Hydration
It’s easy to reach for sweets, caffeine, and convenience foods when your schedule is packed and holiday exhaustion is high. But your body needs consistent nourishment to maintain steady energy.
Focus on whole, nutrient-dense meals with a balance of lean protein, complex carbohydrates, and healthy fats. Foods like eggs, salmon, leafy greens, nuts, and berries help support energy production and reduce inflammation caused by stress and overdoing it.
Equally important is hydration. Cooler weather and indoor heating can dehydrate you faster than you might realize, sapping your energy and making you feel sluggish. Aim to drink plenty of water throughout the day, and consider adding electrolyte-rich drinks or herbal teas to naturally support your hydration.
Avoiding Overindulgence
If adult drinks are a regular part of your social interactions, that often leads to increased drinking around the holidays.
Although that might make you feel more energized and happy in the moment, it can actually zap your physical and mental resources later. Plus, increased alcohol consumption can decrease your immune response and metabolism, leading to even more sluggishness and potential sickness.
Instead, make sure you’re drinking one glass of water for every alcoholic beverage. This practice will help balance the amount in your body and slow your drinking. Or, consider going completely booze-free by replacing alcoholic drinks with tasty mocktails.
Either way, staying on top of drinking will help you stay healthier, safer, and more energetic for all your holiday activities.
Stay Physically Active (Even When It’s Busy)
Exercise might feel like the first thing to drop off your list during the holidays, but even small bursts of activity can make a huge difference in your mood and energy levels.
Physical movement improves circulation, helps your body regulate stress hormones, and supports better sleep.
If your regular gym routine feels impossible, try short, realistic alternatives:
- Take a brisk 10–15 minute walk after meals.
- Stretch in the morning or before bed.
- Turn holiday errands into opportunities for extra steps.
- Try a few mobility exercises while standing in the kitchen or wrapping gifts.
Staying active is less about perfection and more about consistency. A little movement each day helps counteract the fatigue that often builds up this time of year.
Manage Stress and Mental Holiday Exhaustion
Emotional and mental fatigue are just as real as physical exhaustion — and the holidays tend to amplify both. Setting boundaries, keeping realistic expectations, and taking moments for yourself are key to staying balanced.
Try incorporating stress-reducing practices like:
- Deep breathing or meditation for 5–10 minutes a day.
- Journaling or listing what you’re grateful for.
- Prioritizing sleep, even if it means saying “no” to one more event or task.
- Get out of your head by focusing on your body with yoga, aerobics, indoor swimming, etc.
- Step outside, get a little sun, and take in nature, even if you have to bundle up to do it!
Remember, rest is just as productive as activity. Giving your mind and body time to recover helps you show up more fully for the moments that matter.
Put Your Health First
The holidays are the worst time to get sick. Unfortunately, they’re also the most common.
A higher circulation of contagious viruses, like the flu and COVID-19, increased travel, and being around more people raise the possibility of getting sick during cooler months.
If you aren’t already up to date on your vaccines, now is the time to get them. Plus, avoid skipping any scheduled checkups or healthcare appointments, even if you’re busy with holiday planning. Putting your wellness on the back burner won’t help you stay on top of everything during this time of the year.
You can decrease your chances of getting and spreading illnesses by remembering to:
- Wash your hands frequently and efficiently,
- Try to maintain distance between strangers in public or people who are sick,
- Stay nourished, hydrated, and well-rested,
- And consider wearing a mask in public, especially if you or any of your loved ones are immunocompromised or vulnerable.
Finally, if you’re already feeling under the weather, be sure to get tested for common illnesses as soon as possible. When you know exactly what you’re dealing with, treating it will be easier and faster.
Consider Energy Boosters to Combat Holiday Exhaustion
In addition to good nutrition and lifestyle habits, some people benefit from targeted supplementation to help restore energy levels. These include B12 shots and NAD+ Injections, both available at our clinic.
NAD+ (nicotinamide adenine dinucleotide) is a naturally occurring coenzyme in your body that plays a vital role in energy production and cellular repair. However, NAD+ levels naturally decline with age and stress, which can contribute to fatigue, slower recovery, and brain fog.
Supplements and injections can help boost natural energy, improve focus, and support overall wellness, especially during demanding times like the holidays. If you’ve been struggling with low energy or burnout, make an appointment to discuss the right solution for you.
Stay Energized and Enjoy the Season
Preventing holiday exhaustion isn’t about doing everything perfectly; it’s about making small, intentional choices that keep your body and mind balanced.
Eat well, stay hydrated, move often, and protect both your health and your peace. And if you need extra support to feel your best, we’re here to help you recharge and restore your energy for the season ahead.
