December: When It All Feels Like a Lot

December asks a lot: extra plans, extra spending, extra people, shorter days. If you're also dealing with broken sleep, hot flushes or low mood, it can tip from busy into overwhelming. That's not a personal failing. It's a lot.

Protect the basics

• Keep the same bedtime and wake time where you can, even on days off
• Get outside in daylight every day, even for ten minutes
• Keep moving: a walk counts

Say no to one thing

You can't do everything, and you don't have to. Pick the things that matter most to you this month and let something else go.

Go easy on the coping crutches

Alcohol, caffeine and late nights can feel like they help in the moment, but they tend to make sleep, mood and hot flushes harder over time. Notice what you're reaching for, and why.

Lean on people

Tell someone how you're actually doing. Friends, family and colleagues can share the load, and many women find it helps just to say it out loud.

Make time that's yours

Block out one evening a week for something that restores you, whether that's a bath, a film or an early night.

If your mood has been low most days for two weeks or more, talk to your GP. If you're struggling right now, Samaritans are there 24/7 on 116 123.