Feeling end-of-year overwhelm? How to stay calm and energised through the chaos

It’s that time of year when the to-do list can feel out of control and your energy tank is running low. Deep breath. Claire Turnbull has tips for getting through it all without losing sleep.

Whether it's end of year deadlines looming at work, a cluster of social and school-related events, anticipating how to navigate family dynamics over Christmas, or a brutal combination of all of the above, this time of year can feel like a lot to manage. And that's before you start to think about Christmas shopping and budgeting for holiday extras.

If you’re feeling overwhelmed, take a deep breath. You are absolutely not alone, and with a few small adjustments you can get through the next few weeks without collapsing before the holidays even begin.

Here are my top five practical tips to help you navigate this busy season with a greater sense of calm.

One of the biggest reasons we feel so mentally exhausted is constantly having to make decisions every day, tens of thousands of them! Far more than in years gone by when life was much simpler.

By reducing the number of decisions you need to make, even in small ways over the next few weeks, you will free up mental space and energy for the things that actually matter.

Here are some ideas to try:

Simplify your meals. There is nothing wrong with keeping meals basic. In fact, at this time of year, simple is smart. Eggs or beans on toast, an omelette with a handful of veggies, or fresh filled pasta tossed with frozen veg can all be done in 10 minutes. These options can still be nourishing and are often better than grabbing takeaways in a moment of overwhelm or eating cereal straight from the box because you can’t face cooking. (If you want support with low-effort meal ideas, print out my guide and stick it on your fridge.)

Outsource the thinking. If it suits your budget, consider using a meal kit delivery service for a few weeks. Sometimes removing the “what on earth am I going to cook tonight?” decision is genuinely worth its weight in gold.

Streamline gifts. Gift giving can be a huge source of stress, especially if you hate shopping like I do! If possible, buy the same or similar presents for multiple people. I do this every year for our work team of 15, and it saves so much time and mental energy. You can also suggest doing a shared experience with friends instead of exchanging gifts.

Make harder decisions in the morning. Decision fatigue builds as the day goes on. So, if for example, you’re going to a Christmas function and know you’ll be stressed about what to wear, choose your outfit in the morning when your brain is fresher, not just before you race out the door.

When life gets busy, moments of stillness rarely appear of their own accord and if they do, it can be all too easy to start scrolling. We have to intentionally carve out moments for a little calm.

Here’s what I find works:

Walk and drive in silence. As much as I love a good podcast or playlist, at this time of year silence feels like a little power-up. Just five or ten minutes of quiet can help you recalibrate.

Eat your meals without distractions. Even if you only have a short break, try to eat without scrolling, watching, replying, or multi-tasking. This is one of the quickest ways to calm your nervous system and actually feel like you’ve had a proper pause.

Prioritise sleep. Sleep is often the first thing to slip when you’re busy but it’s also the thing that makes everything else feel 10 times harder.

Avoid your phone for the first 30 minutes of the day. I get up, get dressed, and sort my kids without letting the outside world into my brain. It’s such a small boundary, but it sets the tone for the day. We managed perfectly fine in the '80s without checking messages before we even got out of bed! It’s a boundary worth recreating.

Delete social media apps from your home screen. This has genuinely been a game-changer for me. I now have to search for the app instead of tapping it mindlessly. You could even remove them from your phone entirely and only access them from your laptop – and make yourself log in each time. That extra barrier makes a big difference to the amount of time you mindlessly fritter on the apps. (Not to mention the general feeling of needing to have and do more which they can encourage.)

If you lean towards perfectionism, the festive season can be incredibly tough. You might feel pressure for the decorations to look perfect, the house to be spotless, or the food you serve to be impressive.

But here’s the truth: The people who love you are not judging your tree, your table setting, or whether you’ve vacuumed under the couch. They want your company and presence.

If you notice yourself spiraling into “everything has to be perfect”, ask yourself: What would “good enough” look like? What can I simplify? Give yourself permission to dial things back.

This has been my biggest personal tool this year to help ground myself when life feels overwhelming.

Let go of:

Expectations. Be it from work, family, friends, even ourselves, they can feel incredibly heavy. But we are human beings, not robots. We cannot do everything, all at once, at full speed – so we need to stop thinking that we can.

Other people's behaviour. You can’t control how others behave, communicate, or respond to you. Whether it’s a colleague being difficult, a neighbour being rude, or a family member pushing your buttons. Their behaviour reflects them, not you. Let go of it.

Past mistakes. If you’re carrying regret from the year, remind yourself: Beating yourself up does not move you forward. We can learn from the past, but we can’t change it.

Focus on what you can control:

What you commit to. Some deadlines are non-negotiable, but many festive commitments are. It’s absolutely okay to say “no thanks” to things that will drain you.

Where you put your energy. Some people leave you feeling uplifted. Others leave you feeling empty. Reduce or avoid the draining ones where possible, even temporarily, and lean into the people and things that fill your tank.

How you talk to yourself. This is a big one. Catching your inner critic and gently challenging it is one of the most powerful skills you can develop. Try talking to yourself the way you’d talk to someone you truly care about: with kindness, encouragement, and perspective.

Lastly, if something doesn’t go to plan over the next few weeks, pause and ask yourself this question: Is this a tragedy, or just an inconvenience? I heard this recently in a talk from the amazing psychologist Ellen Langer, and I have been using it ever since. It is a really quick and easy reframe that works.

Take action! To avoid even more overwhelm, just pick ONE of these ideas above to take action on. You don’t have to try them all. I’d love to know how you get on.

Claire Turnbull has a BSc (Hons) in Dietetics, is a New Zealand Registered Nutritionist, author, and speaker. If you have a question or topic you'd like Claire to address, you can contact her here.