Self-help Tips for Fighting Fatigue

Throughout the winter season, many of us find ourselves grappling with excessive fatigue and low energy levels. With the added pressures of seasonal holidays, the cold weather, shorter daylight hours and financial worries, it’s important to undertake effective strategies that can help combat fatigue.

The pressures of seasonal holidays

The seasonal holidays can bring both joy and stress. While festivities offer an opportunity for celebration, they often increase social obligations, disrupt routines and create feelings of overwhelm, ultimately leading to fatigue.

To reduce the impact of seasonal pressures, we should establish realistic expectations and prioritise self-care. Recognise the importance of setting boundaries, delegate tasks and take regular breaks to enjoy ourselves. Engaging in stress-reducing activities such as exercise, deep breathing or meditation can also alleviate tension and help us to relax.

How winter affects our energy levels

The shorter days and reduced sunlight exposure associated with winter can significantly impact physical and mental wellbeing. Sunlight plays a vital role in our mental health as it enables our body to make vitamin D, which is crucial for maintaining our energy levels. A deficiency in this vitamin can lead to fatigue, mood changes and reduced immunity.

To counteract the effects of reduced sunlight, aim to spend time outdoors during daylight hours, even on colder days. This could involve going for a brisk walk, engaging in outdoor hobbies or simply sitting near a window to maximise sunlight exposure. Also, incorporating vitamin D-rich foods into your diet, such as fatty fish, fortified dairy products and mushrooms, can help to support optimal energy levels.

Research by Frontiers in Physiology found that in a study of healthy adults, those who exercised regularly appeared to be more emotionally resilient when faced with stressful situations and found it easier to cope with mental exhaustion and fatigue.

How financial worries can contribute to fatigue

The financial burden associated with winter can also contribute to fatigue and stress. Additional costs for food and gifts and increased energy bills can weigh heavily on our mind.

To ease our financial worries, we should try to stick to a budget, even though it can be tempting to overspend at this time of year. When buying gifts, opt for thoughtful and meaningful gestures rather than excessive spending and communicate with loved ones in advance to manage expectations. If you have overspent and are now stressed about your finances this can lead to low energy levels and fatigue. 

By recognising the impact of stressors, such as seasonal holidays, reduced sunlight and financial worries, we can take proactive steps to combat fatigue and improve our mental and physical wellbeing. By setting realistic expectations, engaging in stress-reducing activities and spending more time outdoors, we can effectively increase our levels of vitality.

The Power of Routine

Owing to more demanding jobs and lifestyles, finding the right balance and maintaining good mental health should be a top priority in our busy lives. One effective way to achieve this is by embracing a regular routine, whether that involves daily exercise, a relaxing evening regime or focused work schedule. By establishing consistent daily habits, we can experience lots of benefits that positively contribute to our overall wellbeing.

How routine can positively impact our wellbeing

Improving mental health 

Following a daily routine encourages stability and a sense of control, which can help to reduce anxiety and stress levels when coping with day-to-day life. Regular activities like morning meditation, exercise and healthy meal planning can create a real sense of purpose and structure in our life. Sticking to a consistent routine can also lead to improved sleep patterns, which supports both mental and physical health.

Increasing productivity

A well-structured routine allows us to prioritise our tasks effectively and manage our time more efficiently. By allocating specific time slots for work, breaks and relaxation, we are able to optimise our productivity levels both at home and in the workplace. Routine helps form positive habits and often eliminates the need for decision making on more mundane tasks, leading to increased focus and work efficiency.

Choosing happiness

Engaging in regular activities that bring joy and fulfilment can significantly boost our overall sense of happiness and life satisfaction. Routine provides us with the opportunity to engage in self-care activities, such as reading, enjoying hobbies or simply spending time with loved ones. Having a set routine can also help us to create a healthier work-life balance, allowing us more time to dedicate to relaxation and activities that we enjoy doing.


A study published by Sage Publications supports the positive effects of routine on mental health and meaning in life (MIL), stating “The extent that a participants’ current behavior conformed to a typical routine was related to higher ratings of concurrent MIL, on average, compared with when that same person was engaging in a behavior that was less routine. Together, this work provides evidence for a positive relationship between routines and MIL.”

Forming a regular routine is a valuable habit that can greatly enhance our wellbeing. From improving mental health to increasing productivity and happiness. By establishing a consistent daily schedule and incorporating activities that promote mental and physical wellbeing, we can lead more fulfilling and balanced lives.

While routines can offer numerous benefits, it's also important to strike a healthy balance between structure and flexibility so that we can maintain adaptability and enjoyment in life.

More wellbeing tips

For some tips on self-care, download our free booklet 'Understanding and learning how to be self-compassionate' >