Looking After Yourself Over the Festive Season: How to Have a Lovely Christmas Without Burning Out

by Lucy Sugars, Nutritional Therapist

December can feel magical — twinkly lights, cosy meals, quiet evenings with candles — but it can also feel intense.
Especially in midlife, when your energy, hormones, and bandwidth aren’t what they were in your twenties. Christmas self-care in midlife becomes a must!

Work parties, family commitments, school concerts, class presents, the nativity, end-of-term chaos, plus the pressure to buy thoughtful gifts… it can all stack up quickly. It’s completely normal to feel torn between wanting to create a lovely Christmas and wanting to crawl into bed until January.

This guide is your reminder that you can enjoy the festive season without burning out, without overthinking food and drink, and without slipping into “duty mode” at the expense of your wellbeing.

Midlife isn’t a time to restrict yourself — it’s a time to nourish, soften, and support yourself through a busy month.

1. You’re Allowed to Enjoy Your Food

Christmas dinner is not something to fear — it’s actually one of the most nutrient-rich meals of the year.

Here’s what your plate is giving you:

Turkey
• High in protein
• Rich in B vitamins for energy
• Excellent source of zinc, essential for immune and skin health

Your rainbow of vegetables:
• Maple-roasted carrots & parsnips = rich in fibre & beta carotene
• Olive oil roast potatoes = rich in potassium & resistant starch
• Braised red cabbage with orange zest = rich in antioxidants for heart health
• Brussels sprouts with pancetta & garlic = rich in sulforaphane & vitamin K

This is genuinely one of the most colourful, nourishing meals of the entire year.

Eat it with joy and zero guilt.

2. Alcohol Happens — Here’s How to Be Kind to Yourself

Since my mid 30’s imbibing too much leads to hangovers that last three days – no one wants this. I used to try to avoid alcohol at all costs but that would often backfire and I’d end up drinking too much when I finally relented and feel awful the next day. Christmas doesn’t have to be a teetotal season unless you want it to be.

Instead, think balance:
• Alternate alcohol with water
• Eat before drinking (always, don’t open the booze at 4-5pm, save it for after dinner, you’re much more likely to have less)
• Choose drinks that don’t spike blood sugar as sharply (less sugary mixers like Coke and fruit juice, more sparkling water with a dash of lemon, lime or ginger)
• Take “rest days” between parties
• Prioritise sleep the nights you’re home

I’ll be honest: in our house, we’ll likely have a few Christmas cocktails, and we’re often gifted beautiful chocolate — it would feel rude not to enjoy it! This is the essence of December: not excess, just pleasure.

3. The December Stress Load: It’s OK to Opt Out of “Duty”

One of the hardest parts of midlife Christmas is the emotional labour.

The mental checklist is endless:
• Work parties
• Family meals
• Buying presents
• Secret Santa
• Nativity plays
• Teacher gifts
• Christmas jumper days
• School fairs
• End-of-term meltdowns

It’s a lot — and not all of it is necessary. You’re allowed to curate your Christmas, not just survive it. I have friends who fly away every December and avoid the whole thing. Others hunker down, ignore the noise, and just do their own quiet traditions.

Both approaches are valid. There is no “correct” way to do Christmas. And I’ll admit — I’m still learning to navigate my own boundaries around it all. It takes practice to say, “We’re sitting that one out this year,” or “We’ve got too much on, but thanks for inviting us.” Let this be your permission slip:

You don’t have to perform Christmas. You’re allowed to shape it around what feels good for you and your family.

4. Sweet Treats Are Part of the Season

Mince pies, gingerbread, festive coffees, chocolate gifts — these are not moral failures; they’re traditions.

A permission friendly approach looks like:
• Enjoying them without guilt
• Not swinging between bingeing and restriction
• Letting delight be part of December
• Returning to your normal rhythm afterwards

Your body can handle treats. Your health isn’t undone by a handful of mince pies or nice chocolates. And psychologically, permission is far healthier than policing. I will absolutely be baking mince pies with my eldest son (who loves them and loves baking), making some Christmas cocktails with my husband, and enjoying some fancy chocolates over the Christmas week. Once was a time I used to panic about all the treats and focus on eating (virtually) minimal treats come New Year but it’s not about punishing yourself. It’s about enjoying your favourite treats over the festive period, just not gorging every day mindlessly.

5. Support Your Energy (and Nervous System) with Gentle Habits

To prevent the “December crash,” try:
• Protein at breakfast (keeps blood sugar steady)
• 10 minutes of fresh air a day
• Saying no without guilt
• Earlier bedtimes when possible
• Carving out small pauses between events
• Keeping some evenings plan-free

Your midlife body will thank you for every act of softness.

6. Rest Is Not a Luxury — It’s Medicine

In your 40s and 50s, your body needs recovery time.

So make space for it:
• Slow mornings
• Films with candles and blankets
• Afternoons with nothing scheduled
• Quiet pottering
• Naps
• Gentle, grounding rituals

Burnout is harder to bounce back from in midlife. Prevention is a gift to yourself. I have also tried harder the last couple of years to kindly request more “time” based gifts e.g. a massage voucher, an offer for some baby sitting so my partner and I can go for a meal, an outdoor activity like a horse ride, rather than “stuff’. I find these help my health much more than lots of items.

Final Thoughts

Let this be the year you create a Christmas that feels good, not just looks good.
• Enjoy your food
• Sip your cocktails mindfully
• Rest often
• Choose traditions that genuinely bring joy
• Say no to the things that drain you
• Give yourself permission to soften, simplify, and breathe

Wishing you and your family a very happy & healthy Christmas, Lucy