As healthcare workers, the holiday season often brings heightened demands, unpredictable schedules, and added responsibilities. This time of year can be particularly challenging, with fatigue and stress levels rising as work intensifies.
To help you maintain energy and effectively manage holiday stress, we have put together some tips specifically tailored for you as a healthcare professional.
1. Energise with Small Bursts of Exercise
Physical activity is one of the most effective ways to combat fatigue, even if it’s just a short walk. Studies show that just a 15-minute walk can help improve alertness, reduce stress, and provide an energy lift that lasts. While longer workouts may be challenging to fit in, short, manageable sessions can offer meaningful benefits.
Gradually aim to reach the recommended 2.5 hours of moderate activity per week—try breaking it into smaller increments, like brisk walks on breaks or gentle stretches between shifts. Regular movement boosts mood and resilience, which can help you stay focused and motivated.
2. Fuel Your Shift with Balanced Nutrition
Good nutrition is foundational for sustaining energy throughout long shifts. Eating regular, balanced meals every 3 to 4 hours helps maintain steady blood sugar levels, preventing the crashes that can sap your stamina. Include protein, complex carbs, and healthy fats in your meals to keep energy levels stable.
Don’t forget to stay hydrated with water or other low-sugar drinks, and try to moderate caffeine intake. A coffee break can provide a quick boost, but too much caffeine can lead to energy dips and interfere with restful sleep later.
3. Prioritise Consistent, Quality Sleep
Restorative sleep is essential for combating fatigue, especially if your schedule fluctuates. Aim for 6 to 9 hours of sleep whenever possible, sticking to consistent times even if they vary from a traditional night’s rest. Minimize naps to avoid disrupting your sleep rhythm and carve out time before bed to unwind with a book or calming music.
Quality sleep helps keep you mentally sharp and emotionally balanced, which is invaluable in a high-stakes, fast-paced work environment. If long shifts make this challenging, consider using blackout curtains or white noise machines to create a restful sleep space.
4. Managing Stress
The holiday season can be both emotionally rewarding and overwhelming. Stress from added responsibilities can compound feelings of fatigue, so it’s important to find small ways to de-stress. Consider these ideas:
- Exercise before or after shifts as a stress reliever
- Practice yoga or tai chi for gentle movement and relaxation
- Listen to music, read, or spend time on a hobby to unwind
- Connect with friends, family, or colleagues who lift your spirits
- Explore online self-help CBT techniques through NHS’s Every Mind Matters to build resilience Self-Help CBT techniques
- Breaking down large tasks into smaller steps and organising your schedule can also relieve holiday stress, helping you stay focused without becoming overwhelmed
Conclusion: Take Small, Sustaining Steps for Energy and Calm
Integrating even a few of these strategies can make a big difference, especially during the demanding holiday season. By focusing on short bouts of exercise, balanced nutrition, quality sleep, and manageable stress relief, you can keep energy levels high and stress under control. Small, consistent steps toward self-care help you show up as your best self for the essential work you do.
Sources
11 Ways to Fight Fatigue | Psychology Today
Self-help tips to fight tiredness – NHS
Stress – Every Mind Matters – NHS
What is stress-related fatigue? Plus, 5 tips to handle it — Calm Blog