Beating the year-end fatigue: how to finish strong, healthy and energised

As the year draws to a close, many South Africans find themselves running on empty. Between looming deadlines, social gatherings, financial pressures, and family commitments, it’s no wonder that “year-end fatigue” has become a familiar phrase. While it’s tempting to simply push through until the holidays, chronic exhaustion can take a toll on both physical and mental health. The good news? With a few strategic adjustments, you can restore your energy levels, sharpen your focus, and finish the year on a high note.

Understanding year-end fatigue

Year-end fatigue isn’t just tiredness — it’s a cumulative result of mental strain, disrupted routines, and lifestyle imbalances. Common symptoms include:

• Persistent tiredness despite rest;
• Difficulty concentrating;
• Mood fluctuations or irritability;
• Muscle tension and headaches;
• Sleep disturbances.

According to the South African Society of Psychiatrists, burnout and chronic stress are increasingly common towards the end of the year, affecting both work performance and overall wellbeing. Recognising the early signs of fatigue is key to preventing complete burnout.

1. Reclaim your rest

Sleep is often the first casualty of a busy schedule. Yet it’s the foundation of all-day energy. Adults generally need 7–9 hours of quality sleep per night, but it’s not just about duration — consistency matters. Tips to restore restfulness:

• Stick to a regular bedtime and wake-up time, even on weekends;
• Avoid screens an hour before bed to help your body produce melatonin naturally;
• Keep your room cool, dark and quiet — environmental comfort makes a difference;
• If your mind races at night, try a brief breathing exercise or write down next day’s priorities before bed.

Did you know? A single night of poor sleep can reduce cognitive performance as much as mild intoxication, according to research published in Nature and Science of Sleep.

2. Fuel your body with the right nutrition

When fatigue sets in, many people reach for quick fixes — caffeine, sugar, or processed snacks. These may give a short-term lift, but they cause energy crashes soon after. Instead, focus on sustained energy foods:

• Complex carbohydrates (like oats, brown rice, or quinoa) release energy slowly;
• Lean proteins (such as eggs, chicken, or legumes) support muscle repair and satiety;
• Healthy fats (avocado, nuts, olive oil) keep blood sugar levels balanced;
• B vitamins and iron are particularly important for energy metabolism — deficiencies can contribute to fatigue.

Hydration also plays a surprisingly big role. Even mild dehydration can impair concentration and mood. Aim for at least 6–8 glasses of water daily, especially in warmer months.

3. Move - even when you’re tired

It may feel counterintuitive, but physical activity is one of the most effective ways to combat fatigue. Exercise increases circulation, releases endorphins, and improves sleep quality — all of which help you feel more energised. You don’t need to commit to intense workouts. A 20-minute walk, light stretching, or yoga session during lunch can make a real difference. The key is consistency, not intensity. Research from the University of Georgia found that even low-intensity exercise, performed regularly, can reduce fatigue by up to 65%.

4. Manage stress proactively

Stress and fatigue feed off each other in a vicious cycle. As pressure builds, your body releases cortisol and adrenaline, which can initially heighten alertness — but when prolonged, they leave you feeling drained. Try incorporating simple daily stress-management habits:

• Mindful breathing – take 2–3 minutes to focus solely on your breath;
• Digital detox – disconnect from screens for a few hours each evening;
• Nature therapy – spending time outdoors, even in your garden, helps lower stress hormones;
• Plan downtime – give yourself permission to rest without guilt.

If your stress feels unmanageable, consider talking to a healthcare professional. Sometimes even a brief consultation can help you identify triggers and strategies for relief.

5. Support your energy naturally

In addition to lifestyle changes, some people benefit from natural supplements that support energy metabolism and stress resilience. Look for formulations that include:

• B-complex vitamins – for converting food into usable energy;
• Magnesium – to ease muscle tension and promote relaxation;
• Adaptogenic herbs such as Ginseng or Sceletium tortuosum (Kanna) – to help the body cope with physical and mental stress.

Always consult your healthcare professional before starting any supplement, particularly if you’re taking chronic medication.

6. Protect your mental boundaries

Many professionals struggle to “switch off” at year-end, especially when emails and notifications follow them home. Setting boundaries is not laziness — it’s essential for recovery.

• Avoid checking work messages after hours.
• Learn to say “no” when your plate is full.
• Make space for hobbies and social connections that genuinely recharge you.

Small mindset shifts, like celebrating progress instead of perfection, can also ease the pressure of wrapping up the year.

Finishing the year strong

Beating year-end fatigue isn’t about doing less — it’s about doing smarter. By prioritising rest, nourishing your body, managing stress, and maintaining realistic expectations, you’ll not only protect your health but also head into the new year with renewed energy and clarity. The festive season should be a time of restoration, not recovery. With mindful self-care and balanced habits, you can make that your reality.

References:

Harvard T.H. Chan School of Public Health (no date) The Nutrition Source – Vegetables and Fruits. Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/ (Accessed: 10 October 2025).

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