Holiday survival guide when your energy is limited
- 1 day ago
- 3 min read
By Hannah Darby
The festive season brings warm lights, big expectations, and fast rhythms. Yet if you are living with a health condition that affects your energy, you know the biggest challenge isn’t the present, it’s the after-effect. Because of this, navigating the Christmas period requires a very different approach: one that prioritises pacing, rest, boundaries, and meaning.
Here are 5 top tips to help you enjoy the season within your capacity rather than pushing into crash territory:
1. Prioritise & Plan
Define your “must-dos”: Choose what part of the holidays matters most to you and let other things be optional.
Plan ahead: Tasks like shopping, wrapping, cooking, or welcoming guests can be spread across days or weeks. This helps avoid a last-minute surge of activity that activates symptoms.
Schedule rest: Build in predictable rest breaks, even on “good” days. Lie down, close your eyes, and perhaps listen to soothing music.
Be flexible: Allow for symptom surprises or schedule changes. If your body signals “stop”, respond accordingly. The season can be enjoyed, but differently.
2. Communicate clearly & protect your boundaries
Talk to loved ones: Before the holiday rush, share how your condition affects your energy.
Delegate tasks: You do not need to do everything. Ask family or friends for help with meal prep, decorating, or hosting.
Lower expectations: Let go of a “perfect” Christmas. Embrace what you can do, rather than what you used to. Focusing on meaningful moments is far more sustainable.
Decline invitations kindly: It’s okay to say “no” or “I’ll join for a short time.” Your well-being comes first.
3. Practice self-care & manage your environment
Maintain routines: Consistency in sleep and food is hugely beneficial when you have an energy-limiting health condition.
Eat well, mind alcohol: Choose nourishing meals, stay hydrated, and recognise that alcohol or heavy meals may activate symptoms.
Create a quiet retreat: If attending a gathering, plan in advance for a quiet room or safe space. Over-stimulation can be an activator.
Control sensory input: Use earplugs, noise-cancelling headphones, or sunglasses to reduce overload from lights, sound, or crowds.
Be kind to yourself: Acknowledge your limits without shame. Remind yourself that you’re doing your best with the energy you have.
4. Embrace meaningful rituals instead of full-on traditions
The season doesn’t need to look exactly like it used to. Perhaps you scale back or change the tradition, but you can still make it deeply meaningful. Choose one or two rituals that honour your condition and allow joy: a warm meal at home, watching a favourite film, a mindful walk in winter light, or a simply decorated space where you rest and reflect.
5. Build in recovery and reflect
After any event, even a small one, check in with yourself: How do you feel? Did you notice any increased fatigue, brain fog, or pain? Use a journal to note what activated a downturn and what helped you recover. This gives you data to make a more personalised plan for next year.
Closing thoughts
A holiday season with an energy-limiting health condition isn’t about doing everything. It’s about doing what matters, with dignity, rest, and self-compassion. It’s okay to reshape the season so your body and heart can show up, and still feel festive, connected, and true to yourself. You’re not missing out by scaling down; you’re making wise choices for your long-term health.
This year, may your celebrations include the rhythms of rest, the warmth of meaningful connection, and the light of your own true capacity.
Remember, keep your own well-being at the heart of the season.
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