If you feel like you’ve completely hit the wall this November, you’re probably experiencing a textbook case of year-end burnout.
It’s time to take a breath and relax, because it’s not just you. The exhaustion is a direct consequence of an entire year spent running at 110%.
Back-to-back meetings, intense personal training schedules, extended work hours, and the cumulative stress of digital overload means our daily demands are unrelenting. This constant, high-pressure state, with inadequate rest and insufficient sleep, can often manifest as deep fatigue in the final months of the year.
But rather than repeating the cycle and pushing through on fumes, it’s time to take a different approach. Now’s the time to reset and recharge so you can end the year feeling energised rather than exhausted.
Why You Feel Fatigued
End-of-year fatigue is more than just tiredness. It’s the accumulation of stress, constant pressure, under-recovery, and an unbalanced lifestyle that prioritises everyone else’s needs over yours.
Chronic stress due to work-related demands, personal and social obligations, and psychological and lifestyle factors raises cortisol levels, disrupts sleep, and drains the body’s natural energy reserves.
Add poor food choices, irregular eating patterns, skipped workouts, and too much caffeine, and your system eventually hits empty.
Constant digital stimulation also plays a role. The endless stream of notifications, emails and social feeds keeps your brain on high alert, overstimulating dopamine – the neurotransmitter linked to motivation and pleasure.
When dopamine signalling becomes blunted through overuse, it can leave you feeling unmotivated, mentally flat, and low on energy.
Boost Energy Naturally
Beating end-of-year fatigue doesn’t mean slowing down completely. It means restoring balance so your body and mind can refuel with simple but powerful strategies to recover your natural energy.
- Prioritise sleep: Energy starts with rest. Aim for 7-9 hours of quality sleep each night, ideally going to bed and waking up at the same time, even on weekends. Avoid screens for at least 30 minutes before bed, and create a calm, dark environment that signals your body it’s time to wind down.
- Stay hydrated: Even mild dehydration can cause sluggishness and poor concentration. Keep a water bottle handy throughout the day and balance caffeinated drinks with extra water, electrolytes and herbal teas.
- Eat for sustained energy: Focus on balanced meals built around nutritious whole foods. Combine lean proteins, complex carbs, and healthy fats to keep blood sugar steady and prevent energy crashes. Add plenty of colourful fruit and veg for vitamins and antioxidants that support brain and body recovery.
- Move smart: Regular activity helps maintain energy and improves mood, but overtraining can have the opposite effect. Get some form of movement each day, even a short walk between meetings.
- Rest up: Prioritise rest in the days leading up to the holidays. You’ve put in the hard work for the last 11 months; now it’s time to let that training sink so your body adapts. You don’t need to take your foot off the gas, but allow 48 hours of rest between intense workouts. Just don’t stop moving! Short, intentional breaks during the workday help reduce mental fatigue. Step outside, stretch, or try a quick breathing exercise to calm your nervous system and boost focus as you walk.
- Manage Stress: Simple stress-management tools such as journaling, talking to someone you trust, or practising gratitude can help prevent emotional overload. Maintaining strong social connections also supports mental recovery and overall well-being.
Smart Supplements
Alongside these lifestyle changes, a few targeted supplements can help sustain energy and support recovery through the final stretch of the year.
Biogen Vitamin B Complex Fizzy contains B-vitamins, which play a key role in converting food into energy and support healthy nerve function to enhance mental and physical performance.
You can also support better quality rest to wake up feeling recharged and rejuvenated with Biogen Magnisol Sleep. The formulation combines magnesium with Inositol and vitamin C to promote relaxation and overall well-being, while also supporting a healthy immune system and reducing oxidative stress.
Your mental sharpness and cognitive function can also influence how you feel and function in the run-up to year-end. Support brain and nervous system health and function with Biogen Supreme Omega-3 essential fatty acids.
Energise Before the Holidays
As the year draws to a close, break the year-end burnout cycle by intentionally slowing the pace, prioritising recovery, and rebuilding your energy stores to beat end-of-year fatigue.
With consistent rest, restorative exercise, mindful movement, balanced nutrition and the right nutritional support, you can step into your well-deserved holiday feeling energised and invigorated.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
