Navigating the holiday season with fatigue can feel especially challenging when expectations are high and energy is limited.

For people living with chronic fatigue, ME/CFS, long COVID, burnout, or ongoing low energy, the festive period often brings disrupted routines, social pressure, and sensory overload, all of which can worsen symptoms.

Instead of piling more pressure on yourself to do it all, this year’s approach is about intentional energy management, self-compassion, and creating space for joy without burnout.

Why the holidays can worsen fatigue

Fatigue isn’t just about being tired – it’s a complex physiological state influenced by stress, immune load, circadian rhythm disruption, blood sugar instability, and nervous system overload.

During the holiday period, common fatigue triggers include increased social commitments, irregular sleep schedules, overstimulation (noise, lights, crowds), dietary changes and blood sugar swings, emotional stress and family dynamics, and pressure to ‘keep up’ or perform.

For people with chronic fatigue, these stressors can accumulate quickly, resulting in symptom flare-ups that last weeks or even months.

1. Plan around your energy 

One of the most effective strategies for managing fatigue during the holidays is energy-first planning.

Instead of asking, ‘What do I need to do?’, ask:

‘What can my body realistically handle?’

Practical tips can include limit yourself to one major activity per day, pacing events out with recovery days in between, breaking tasks into small chunks (e.g. wrapping gifts over several days) and scheduling rest before and after social events.

Proactive pacing helps prevent the boom-and-bust cycle that leaves many people wiped out by January.

2. Set boundaries without explaining or apologising

Fatigue is often invisible, which can make it difficult for others to understand your limits, but you don’t owe anyone an explanation for protecting your health.

Healthy boundaries may include saying no to events that feel overwhelming, leaving gatherings early and choosing virtual catch-ups instead of in-person ones.

A simple response like ‘I’m pacing my energy this season’ is enough. Boundaries aren’t selfish, they’re essential for long-term recovery.

3. Build rest into the day 

Rest isn’t something to earn, it’s a requirement when living with fatigue.

Rather than relying on long sleep alone, aim for frequent nervous-system breaks throughout the day such as short lying-down rests, gentle breathwork or meditation, quiet time away from screens and stimulation and time outdoors or in low-sensory environments.

Even 5–10 minutes of intentional rest can reduce symptom flare-ups and support autonomic regulation.

4. Support energy with gentle nutrition and movement

The holidays often disrupt routines, but supporting your body doesn’t require perfection.

Some basic nutrition tips for fatigue include prioritising protein, healthy fats, and fibre for blood sugar stability, staying hydrated, eating regularly to avoid energy crashes and enjoying treats mindfully without guilt or restriction.

Movements tips include choosing low-intensity movement like walking, stretching, or mobility, avoiding pushing through fatigue ‘to compensate’ and thinking in terms of circulation and nervous system support, not fitness.

Gentle consistency beats intensity, especially during a high-stress season.

5. Simplify traditions and delegate where possible

You don’t need to do the holidays the same way you always have.

Consider scaling back decorations, sharing cooking responsibilities and choosing fewer but more meaningful gatherings.

Reducing decision fatigue and physical load can dramatically lower stress, and increase enjoyment.

6. Focus on what truly nourishes you

The most sustainable holiday season isn’t the busiest one – it’s the one that leaves you feeling regulated, supported, and intact.

Ask yourself what actually brings me calm or joy, what drains me the most and where can I create more space this year?

Connection doesn’t have to be loud or long to be meaningful. Quiet moments, one-on-one time, or simple rituals often provide the deepest nourishment.

Final thoughts

Living with fatigue doesn’t mean missing out, although it can mean doing things differently.

By prioritising pacing, boundaries, rest, and realistic expectations, you can move through the holiday season without sacrificing your health, and start the new year feeling more stable instead of depleted.

If you struggle with post-holiday crashes or ongoing fatigue patterns, deeper support may be needed to uncover the underlying drivers and build long-term resilience.

You can find other ME/CFS related blogs here.