End-of-year fatigue and ways to regain strength: Advice from psychologist

What happens in the body and mind

First, physical fatigue accumulates – we move less, sleep less, and eat in a hurry.

Second, minor emotional stresses build up: unfinished tasks, work tension, and expectations from family or society.

"Together, this makes us more irritable, because small things annoy us, patience runs out quickly, and it’s harder to focus. On top of that, many people set high standards for themselves: ''everything must be perfect,' and when something goes wrong, self-criticism amplifies a bad mood," explains the psychologist.

How to cope simply and without overcomplicating things

Accept that fatigue is normal

End-of-year tiredness is not your fault – it is a clear signal that you need a break, not more effort.

''Allow yourself to slow down. You don’t have to do everything at once. Take a piece of paper or open your notes and write down everything that’s on your mind. Then choose only the three most important tasks – the rest either postpone or delegate to someone else. This will immediately reduce the feeling of pressure,'' advises Valentina Konyk.

Small steps help more than big plans

Instead of thinking, "I need to prepare the holiday menu," decide to do one simple thing: buy the main groceries today and handle the rest later. Instead of calling everyone you know, send a short message only to those you want to see. These small decisions save energy and give a sense of control.

Take care of your health

Pay attention to basics: sleep, food, water. When we don’t sleep enough or eat poorly, irritability increases dramatically. Try to go to bed at roughly the same time, eat something healthy at least once a day, and drink water. This won’t solve all problems, but it will create a foundation for better well-being.

Don’t forget to rest

Another simple strategy is to take short breaks. When you feel tense, pause for two minutes, take deep breaths, and exhale slowly several times. This reduces physical tension and helps you think more clearly. If possible, go for a short walk – even 10 minutes outside can refresh you more than an hour spent at your desk.

Remember, you have the right to say ''no''

It’s important to be able to say ''no'' or reschedule. If someone asks you to do something and you feel it will drain your last reserves, honestly say that you are overloaded and propose another day.

''This doesn’t mean you are lazy – it means you take care of yourself and will be able to do things well when you have the energy,'' emphasizes the expert.

Don’t hesitate to ask for help

Ask family or friends to help with shopping, cooking, or organizing. Often, people want to help but don’t know exactly what is needed. Clearly, asking for help makes life easier and reduces your load.

Open conversations

When you feel extremely irritated and emotions take over, talk to someone. Simply say: ''I’m very tired right now and a bit irritable.'' Sharing often provides support and eases the burden.

''If feelings of exhaustion last a long time, with apathy, insomnia, or a sense of hopelessness persisting for weeks, it’s worth seeing a psychologist. A professional can help identify the causes and find ways to restore energy,'' advises Valentina Konyk.

Don’t try to fight fatigue with willpower. There are ways to help yourself:

• Reduce your to-do list

• Take small steps

• Allow yourself short breaks

• Monitor sleep and nutrition

• Ask for help

• Set boundaries

This will restore a sense of control and help you approach the holidays and year-end less exhausted and more calm.

''Also, remind yourself of the value each of us contributes during this period. Create coziness and better conditions for a meaningful and productive end of the year and the start of the next. Take care of yourself and nurture unconditional and caring attitudes toward yourself – you deserve it!'' concludes Valentyna Konyk.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.