The holidays can hit healthcare travelers like a snowstorm you didn’t ask for. Between extra shifts, covering for everyone who did take PTO, and juggling your own holiday chaos, it’s totally normal to roll into January feeling completely wiped out. A reset isn’t a luxury; it is a must! It’s survival. These five tips will help you shake off the holiday burnout and start the new year feeling like a functioning human again.
5 Ways to Shake Off the Holiday Burnout
1. Prioritize Rest and Quality Sleep 🛌
Your body has been running on caffeine and vibes since mid-December; it’s time to fix that! Good sleep resets everything: energy, mood, patience, all of it.
- Try a cozy bedtime routine. Warm shower, soft lighting, anything that tells your brain, “we are shutting down for the night.”
- Consistency is key; try to stick to set sleep times when you can. Even small consistency helps your internal clock chill out.
- You have heard it over and over: Put the phone down before bed. Blue light is not your friend.
A few nights of solid rest can make you feel so much better.
2. Focus on Nutrition and Hydration 🍜
Holiday eating is basically a sport, and your body has opinions about it. January is a great time to get back to food that actually fuels you. Simple, no extreme or fad diets. Just foods that are good for your mind and body.
- Load up on fruits, veggies, whole grains, and proteins that energize you through long shifts.
- Water! Drink more water than you think you need. Dehydration will sneak up fast on busy days.
- Meal prep something easy if you can. Even having a few grab-and-go options stops the “I’ll just grab some crackers at 2 a.m situation.
This is less about rules and more about giving your body a fighting chance.
3. Get Up and Move 🏃♀️➡️
No need for a fitness overhaul. Just get up and move a little. Movement helps shake off stress and tension from long shifts. According to The Mayo Clinic, ” Being active for short periods of time, such as 10 to 15 minutes at a time, throughout the day can add up and have health benefits.”
- Small daily routines work wonders. Stretching, a quick yoga flow, a walk around the block… it all counts.
- Use downtime intentionally. Weekend walks, fitness classes, or trying a new local spot can help clear your mind.
- Even taking the stairs or sneaking short walking breaks during your shift helps your body reset.
Your mental clarity and sleep will thank you.
4. Set Boundaries and Say No 🚫
January is the month when you are tempted to say yes to everything. Don’t. Protect your time and energy like it’s your last holiday cookie.
- Limit extra shifts if you’re running on fumes. A rested you is a better nurse or tech and a better human.
- Dial back your social commitments. You don’t have to jump back into full-speed social life right after the holidays.
- Claim some personal downtime and guard it. Reading, binge-watching, hobbies, sitting in silence. It all counts.
Self-preservation is not selfish.
5. Plan Small Joys and Meaningful Activities 💖
Rest isn’t just sleep. You need joy, too. Tiny, intentional moments can completely shift how you feel.
- Connect with friends, family, co-workers, or even fellow travelers; quick chats or coffee outings can boost your mood.
- Make time for hobbies that remind you that you’re a person outside of work.
- Explore your current city a bit, even in the winter. New places, new scenery, new mental refresh.
Joy doesn’t have to be big or expensive. Small moments add up fast.
As a healthcare traveler, you pour so much into your work, especially through the holidays. Take the start of the year to reset your mind and body. With better sleep, nourishing food, movement, boundaries, and bits of joy, you’ll feel more grounded and ready for whatever your next assignment throws your way.
Ready for a fresh start this year? Explore new travel opportunities on TGN’s Job Board and find an assignment that fuels your energy and passion.
