How to Protect Your Energy as You Return to Work in the New Year

Menopause |
5 min read

Written By

Brittany Dick

Published

January 05, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Feeling drained and void of motivation as last year came to an end? You’re not alone – nearly half of all women report increased feelings of stress and burnout during this busy time of the year.^1,2

And as you were gearing up for a much-needed holiday break—the inevitable return-to-work season that follows is now upon us—so, let’s explore a few reasons for this universal struggle to get back into the swing of things and review a collection of energy-saving habits for busy women in menopause and beyond, as you prepare for the new year ahead.

Midlife Energy Protection: Managing Burnout in Menopause

As midlife (and menopause) approaches, many of the body’s resources become less accessible than they were in the first half of life—with energy levels topping that list.³

But, why, exactly? Experts say the reasons for fatigue and burnout in midlife—especially during and after the holidays—vary widely, but may include: ^4,5

Hormonal changes related to menopause
Hormonal imbalances and/or possible thyroid issues
Sleep issues related to stress, hot flashes, and more
Lack of daily exercise
Low levels of iron and other minerals, potentially due to poor nutrition
Stress, due to career shifts, relationship management, caretaking responsibilities (of parents or children), holiday travel, and more

Despite these circumstances, it’s possible to manage that feeling of end-of-the-year burnout and return energized for the new year.

Return-to-Work Wellness Tips for the New Year

As you get ready to return to routine and re-establish a work–life balance, consider implementing these return-to-work wellness tips at the start of the new year:

Nourish Your Body with Food and Movement⁶

Feeling sluggish, dehydrated, and generally unwell? Did you know that your diet and incorporating daily movement into your routine have major positive effects on energy levels?⁷

Eating well and prioritizing physical activity may help to boost your mood, improve sleep, and help you think more clearly⁸during a time of the year when brain fog may feel like it’s at an all-time high.

The CDC recommends that healthy adults need at least 150 minutes of exercise per week—that’s 30 minutes a day, five days a week, to reap the benefits.⁹ If you’re just starting out, try moving your body for 10 minutes per day with an activity you enjoy, like walking, biking, swimming. Be sure to clear any new activity with your healthcare provider first.¹⁰

As you eat for supporting your energy, try to focus on nutrient-dense, whole foods like fruits, veggies, whole grains, lean proteins, and heart-healthy fats.¹¹ Diets rich in these types of foods—like the Mediterranean Diet, for example—have been linked with wellness in midlife and may potentially lower risks for chronic diseases associated with aging.¹²

Prioritize and Delegate^13,14

A 2020 Gallup survey showed that more than 75% of employees in the workforce experienced burnout, especially those in leadership positions.¹⁵

Two ways to avoid joining the burnout bandwagon? Do what you can to prioritize task and delegate accordingly.

Rather than addressing the problems screaming the loudest, try making a list of all your work tasks and then prioritize them. As you make a list of responsibilities, consider what you must handle now, which tasks can wait, and what tasks you can delegate to other team members.¹⁶ This leaves you to dedicate intentional focus to a smaller number of projects, while empowering those around you to take responsibility and ownership of other delegated tasks.¹⁷

Set & Uphold Work–Life Boundaries

Staying energized in midlife as you return to work after the holidays may feel impossible if you have a job that never truly “shuts off.” To avoid burnout, however, it’s essential to set appropriate boundaries to preserve work–life balance—and then communicate these boundaries clearly to your team.¹⁸

For some, this may look like removing access to work emails from your phone or setting a hard stopping point for when you’ll check your inbox.¹⁹ For others, this might provoke saying “no” to colleagues piling on additional projects or having a conversation with an employer about ways to manage your workload.²⁰

Harness the Power of Rest^21,22

When you have a few minutes to yourself among holiday travel and responsibilities, take a moment to rest in whatever way works for you. Once you return to work, treat the evenings and/or weekends similarly: they’re your sacred moments for self-care and you should do your best to protect them.

A few common ways to incorporate more rest physically, mentally, and/or emotionally into your day may include:

Reading a book.
Taking a warm bath (with or without said book in hand!).
Listening to music.
Taking a nap.
Drawing, coloring, or assembling a puzzle.
Limiting social interactions to only those that energize or calm you.
Unplugging from smart phones and other stimulating technology.

At night, consider prioritizing a few sleep hygiene tips designed to create an oasis where your body can physically rest and recharge for the next day. This may include: ^23,24

Using blackout curtains, removing lights, and turning off technology with lights/sounds.
Using a fan or thermostat to keep the room cool.
Wearing lightweight clothes and using hot flash-friendly bedding.
Limiting caffeine, alcohol, and use of technology before bedtime.

Protecting Your Energy in Midlife is Possible

Midlife brings many challenges with it but managing post-holiday burnout during menopause is both essential and possible. By prioritizing your basic needs, delegating tasks, and taking advantage of available times rest, it’s possible to return to work both energized and refreshed in the new year.