Wellbeing #2

Wellbeing Hints and Tips

Recharging Your Energy After a Busy Work Season & Throughout Winter

Introduction: After pouring your heart and energy into a big busy work season, it’s only natural to feel spent. Many staff experience that wave of fatigue (and sometimes even a pesky cold) that hits once the adrenaline fades following a big work season.. Add the colder, darker winter months, and you have a recipe for low energy. The good news is that with some intentional self-care, you can bounce back and even build resilience for the next season. This isn’t about indulgence or being “weak” – it’s about stewarding your physical wellbeing so you can continue serving others effectively. In fact, research shows that helping professionals often face high rates of stress-related health issues (from hypertension to anxiety), likely due to an emotionally demanding role with too little respite. The better news? Regular healthy habits do make a difference in reducing those risks. (pmc.ncbi.nlm.nih.gov.)

In this post, we’ll explore practical, evidence-based tips for renewing your energy and health after a busy season. We’ll cover key areas – from movement and sleep to nutrition, stress recovery, and setting boundaries around rest – all through a health coaching lens. These suggestions are gentle and doable, even amid the unique rhythms of work life. No preachy platitudes here, just current wellbeing research and real-life practices to help you recover and thrive. Let’s dive in!

Energize and Refuel After the Rush

After an intense period of work and just before your annual leave, your body and mind may feel drained. Recognise that some fatigue is normal and even expected – you’ve been running on adrenaline and caffeine, likely with less sleep and higher stress than usual. In fact, many people experience a “let-down effect” where the immune system and energy levels dip once a stressful period ends (linkedin.com). (Have you ever gotten sick right after a big event or work season? That’s your body finally relaxing and saying it needs a break.) The first step to recovery is to give yourself permission to rest and refuel without guilt.

1. Listen to your body’s signals. If you’re exhausted, acknowledge it – don’t just push through. As Harvard’s Dr. Howard Lewine notes, feeling wiped out for a week after intense work isn’t uncommon, and most people do bounce back after some quality rest (health.harvard.edu). So, plan for a lighter schedule if possible and prioritise recuperation. If extreme fatigue persists beyond a couple of weeks or you have worrisome symptoms (like constant exhaustion despite sleep), consider checking in with your GP to rule out any underlying issues. But in most cases, adequate rest is the cure.
2. Understand the “energy budget.” Think of your energy like a bank account – withdrawals were high during this last season, so now it’s time for deposits. Basic self-care practices are the deposits that will replenish your “balance.” In the following sections, we’ll look at those practices – moving your body, sleeping well, eating nourishing foods, managing stress, and guarding your rest time. Each of these is scientifically proven to improve energy levels and wellbeing. As one Harvard Business Review article put it, inadequate rest, exercise, and nutrition drain your energy, while healthy habits significantly increase your capacity to get things done (pmc.ncbi.nlm.nih.gov). It’s a clear trade-off.
3. Embrace a gradual unwind. Instead of slamming on the brakes immediately after the work week, ease out of high gear. Sudden relaxation can sometimes trigger that let-down effect too strongly. Experts suggest doing gentle activities to “wind down” slowly. For example, take a short walk with the dog (if you have one) or do a low-key chore the day after the event rather than collapsing on the couch all day (linkedin.com). A brief burst of physical activity can stimulate your immune system and keep it from dropping off too fast after stress. Think of it as a cool-down phase for your body – much like athletes cool down after a race.

Above all, be kind to yourself in this refuelling stage. Physical and emotional or leadership work can often focuses on caring for others, so it can feel strange to focus on your needs. But remember the old saying: you can’t pour from an empty cup. Taking time to recharge now will enable you to re-engage with your calling with renewed strength and passion.

Move Your Body to Boost Vitality

When your bone-tired, exercise might be the last thing on your mind. Ironically, gentle movement is one of the best ways to regain energy. Multiple studies show that engaging in low to moderate-intensity physical activity – even when you feel fatigued – can significantly boost energy levels and reduce fatigue symptoms (vailhealth.org). In fact, exercise is so effective for fighting fatigue that it’s often called a “magic pill” for overall wellbeing.

Here’s why movement helps when you’re drained:

1. Better oxygen & cell energy: Physical activity increases blood flow and oxygen circulation throughout the body, including the brain (vailhealth.org). More oxygen reaching your cells means more fuel for energy production. Exercise even triggers your body to produce more mitochondria (the “power plants” in your cells that generate energy), effectively raising your body’s energy supply over time (health.harvard.edu).
2. Hormonal boost: Moderate exercise prompts the release of hormones like endorphins and serotonin, which enhance your mood and make you feel more energised and clear-headed. It’s that post-exercise glow – you might start a walk feeling sluggish but finish it feeling noticeably more alert.
3. Better sleep later: Regular movement also improves your sleep quality, especially deep sleep, which in turn leaves you more refreshed the next day. (We’ll talk more about sleep soon but know that exercise and sleep are best friends in the energy department.)

The goal here isn’t to start an intense workout regime immediately after a busy season – your body may need gentle recovery. Instead, find simple ways to move that you enjoy and that fit your winter context:

1. Go for walks, ideally in daylight. A brisk walk around your neighbourhood or local park at lunchtime can work wonders. You’ll get your blood flowing, plus some natural light which can lift your mood in the darker months. Even a 10–20-minute walk is beneficial. Research indicates that short bouts of exercise (as little as 5–10 minutes) can trigger a positive immune and energy response (linkedin.com), so every little bit counts.
2. Stretch. If it’s too cold or wet outside, some gentle indoor movement can help unknot tight muscles and revive you. Try a basic stretching routine when you wake up or in the evening. These activities combine movement with deep breathing, tackling physical stiffness and stress at the same time. They also improve flexibility and posture, countering all those hours you might have spent on your feet or hunched over planning the event.
3. Make it social. Consider doing something active with a friend or family member – a casual game of basketball in the front yard, a winter hike with a colleague, or even walking laps around the park while you chat. Making movement enjoyable and routine is more important than pushing yourself too hard. Aim for consistency over intensity.

Remember, about 150 minutes of moderate exercise per week (roughly 20–30 minutes a day) plus a couple of strength sessions weekly Is a good place to start. But if you’ve been sedentary during the busy season, build back up gradually. Even short “micro-break” activities during your workday – like walking up and down the stairs a few times or doing some desk stretches – can fight off fatigue and improve performance (blog.lboro.ac.uk). One work wellbeing study noted that taking regular short breaks to move not only prevents exhaustion but boosts productivity when you return to work. So, moving your body is a win-win: you’ll feel more energetic and you’re likely to be more effective in ministry tasks too.

Prioritise Restful Sleep (Recovery Starts at Night)

If late nights and early mornings were the norm during this past busy season, now is the time to pay back your sleep debt. Sleep is the foundation of physical recovery – it’s when your body repairs tissues, your brain processes memories, and stress hormones dip back to normal. Skimping on sleep for too long can leave you running on empty and weaken your immune defences. On the flip side, getting enough quality sleep can dramatically restore your energy and resilience.

Aim for 7–9 hours of sleep per night, which is the standard recommendation for adults. After a period of sleep deprivation, don’t feel guilty about sleeping a bit longer than usual for a few nights. In fact, research shows that getting extended sleep (for example, sleeping in on the weekend or taking a long nap) after a week of short sleep can reverse many fatigue symptoms and even bring down elevated inflammation levels in the body (pmc.ncbi.nlm.nih.gov). In other words, catching up on sleep does work to help you recover, as long as you also return to a healthy routine.

Here are some practical sleep tips to help you truly rest and recharge overnight:

1. Re-establish a consistent schedule. Try to go to bed and wake up at the same time each day, even on weekends. A regular schedule helps reset your circadian rhythm (your internal body clock) so that you start feeling sleepy at an appropriate time (betterhealth.vic.gov.au). Consistency is key – it may take a week or two for your body to fully adjust if it’s been out of whack, but you’ll notice deeper sleep when it does.
2. Create a wind-down routine. After so many nights of your mind racing with to-do lists, you might need to teach your body to relax again at bedtime. In the last hour before sleep, do calming activities and avoid work. For example, you could take a warm bath or shower, sip a caffeine-free herbal tea, read a light book, or listen to soft music. These kinds of rituals help signal to your brain that it’s time to slow down. Sleep experts suggest not doing anything too mentally stimulating close to bedtime – so maybe hold off on intense meeting prep or emails late at night (betterhealth.vic.gov.au). If you find your thoughts still racing, practices like journaling or gentle stretching in dim light can also help ease the transition to sleep.
3. Optimise your sleep environment. Make your bedroom as cozy, dark, and quiet as possible. In winter, keep it comfortably cool – while it’s tempting to crank up the heater, a slightly cooler room (with enough blankets) promotes better sleep. Remove or dim any blinking electronics or lights. If early morning light or streetlights are an issue, consider heavier curtains or a sleep mask. Essentially, turn your bedroom into a restful sanctuary where work and ministry stresses are left at the door.
4. Limit caffeine and screens later in the day. That extra cup of coffee for a quick boost in the afternoon may haunt you at night. Caffeine can stay in your system for hours and make it harder to fall asleep or stay asleep. As a rule of thumb, avoid coffee or strong tea in the late afternoon and evening (health.harvard.edu). Similarly, the blue light from screens (phones, computers, TV) can trick your brain into thinking it’s daytime, suppressing melatonin (the sleep hormone). Try to shut off electronics at least 30–60 minutes before bed. If you must work late on your laptop occasionally, using night mode or blue-light-blocking glasses can help, but it’s better to unplug entirely. Instead of scrolling through emails or social media at 10 pm, do something relaxing – your body will thank you with better sleep.
5. Don’t be afraid to nap – wisely. Naps can be a double-edged sword. A short nap (20–30 minutes) in the early afternoon can boost alertness without messing up your nighttime sleep. But long or late naps (e.g. dozing off for 2 hours in the evening) can throw off your sleep schedule and leave you groggy (betterhealth.vic.gov.au). If you’re truly exhausted in the days after the event, a brief nap or two is fine – just set an alarm so it doesn’t extend too long. And avoid napping too close to bedtime. Think of naps as a supplement to, not a replacement for, proper night sleep.

Rebuilding healthy sleep habits might take a bit of discipline, especially if you’ve been in “work mode” and running on adrenaline. But remember, sleep is not a luxury; it’s a biological necessity. Improved sleep might not happen overnight (pun intended) but stick with good habits and you will see improvement. The result? You’ll wake up with more genuine energy, a clearer head, and even a bolstered immune system. In fact, one doctor quipped that in most cases, people will find their fatigue greatly improved simply by sleeping well– it’s that powerful. So, guard your sleep like the precious recovery time it is.

Nourish Your Body with Healthy Fuel

During a jam-packed work season, nutrition often falls by the wayside. Perhaps you were grabbing fast food between meetings, surviving on coffee and whatever snacks were around. Now is the time to refill your tank with quality fuel. What you eat (and drink) has a huge impact on your energy levels, immunity, and overall mood. Think of food as another form of work health & safety “equipment” – you need the right supplies to function optimally.

Start with the basics: eat a balanced, whole-food diet as much as possible. That means plenty of vegetables and fruits, whole grains, good sources of protein (lean meats, eggs, legumes, dairy or dairy alternatives), and healthy fats (like avocados, nuts, olive oil, fatty fish). Following the adage “eat the rainbow” is a simple way to get a variety of nutrients. A balanced diet provides steady energy throughout the day, whereas a diet full of ultra-processed foods and sugar can lead to spikes and crashes. As Harvard nutrition experts put it, the tried-and-true advice applies here – emphasise unrefined carbs, lean proteins, and healthy fats for sustained energy (health.harvard.edu). For example, whole grain toast with peanut butter will energise you much longer than a sugary pastry, which might give you a quick lift but then leave you feeling more depleted shortly after.

Here are some practical nutrition tips to support your wellbeing this winter:

1. Don’t skip meals (and consider smaller, frequent meals). It might be tempting to skip breakfast or lunch when you’re busy or to “make up” for indulgences during work, but running on empty will just perpetuate fatigue. Your brain in particular needs a steady supply of glucose and nutrients, as it has very little energy reserve of its own. Some people feel sluggish just a few hours after a meal (health.harvard.edu). If that’s you, try eating smaller meals or healthy snacks every 3-4 hours to keep your blood sugar stable. For instance, have a handful of nuts or a piece of fruit between lunch and dinner. This prevents that “hangry” afternoon crash and keeps your energy more consistent. The key is to choose nutritious snacks – a piece of fruit, yogurt, or a small handful of trail mix will sustain you better than candy or chips.
2. Stay hydrated – drink water! Fatigue is actually one of the first signs of mild dehydration (health.harvard.edu). During this busy season, you may have been talking a lot and not drinking enough water. Make it a habit now to sip water regularly throughout the day. In cold weather, you might not feel as thirsty, but your body still needs fluids (and heated indoor air can be drying). Keep a water bottle with you as a reminder. Herbal teas or hot water with lemon can be lovely in winter too – they count toward hydration and can be soothing. Aim for urine that’s pale straw-coloured as a sign you’re well-hydrated. And if you’re feeling that mid-day slump, try a glass of water before reaching for another coffee; you might find it perks you up more than you expect.
3. Focus on immune-boosting nutrients. The winter season, combined with post-work exhaustion, can make you more susceptible to colds or flu. Support your immune system through your diet: include sources of Vitamin C (citrus fruits, kiwi, berries, capsicum), zinc (meat, shellfish, pumpkin seeds, whole grains), and protein (which helps build immune cells). Fermented foods like yogurt or kefir can help your gut health, which is linked to immunity. And of course, limit the junk – excess sugar can impair immune function and worsen energy crashes. This doesn’t mean you can’t enjoy a treat; just balance it with nutrient-rich foods.
4. Be mindful of caffeine and alcohol. We’ve touched on caffeine in relation to sleep, but from a nutrition standpoint: moderate amounts of caffeine can improve alertness and even enhance workout performance. However, overdoing it will backfire. Too much caffeine can cause jitters, raise stress hormones, and disrupt your sleep – all of which ultimately drain energy. So, enjoy your morning coffee (there’s nothing like a warm mug on a winter morning!), but try not to rely on caffeine as your main energy source all day. Also, watch out for grabbing energy drinks or excessive sodas; the sugar-caffeine combo might jolt you now only to leave you dragging later. As for alcohol, while an evening glass of wine might feel relaxing, it can interfere with sleep quality and leave you feeling less rested. It’s best to keep alcohol moderate and avoid it late at night if you want high energy the next day.
5. Consider winter nutrition needs (Vitamin D). One nutrient to pay attention to in winter is Vitamin D. Our bodies make Vitamin D from sunlight on our skin, and in Australia’s winter, especially in the southern states, many people’s Vitamin D levels drop. By the end of winter, about one-third of Australians are deficient in Vitamin D (clinicallabs.com.au) (healthybonesaustralia.org.au). Vitamin D is crucial not just for bone health but for muscle function, mood, and immune health. In fact, tiredness and muscle aches can be subtle signs of a Vitamin D deficiency (healthdirect.gov.au). To maintain healthy Vitamin D in winter, try to get outside around midday a few times a week – even 30 minutes of sunlight on face and arms (when UV index is low) can help (theguardian.com). Foods like oily fish, eggs, and fortified milk contain some Vitamin D, though it’s hard to get enough from diet alone. If you suspect you might be deficient (for example, if you’re feeling unusually fatigued or you know you spent very little time outdoors lately), talk to your doctor. They might recommend a simple Vitamin D supplement during winter months (cambridge.org). Important: Always check the right dosage with a GP – more is not necessarily better with fat-soluble vitamins.
6. Comfort food with a healthy twist. Winter is a time we often crave hearty comfort foods. You can absolutely enjoy warming soups, stews, or casseroles – just pack them with veggies and lean proteins. A veggie-loaded soup or a stew with beans and meat can be both comforting and nourishing. Using herbs and spices can boost flavour and add antioxidants (think garlic, ginger, turmeric – which have added health benefits). If you’re tempted by sweet treats, try options like baked apples with cinnamon or a piece of dark chocolate and nuts – satisfying for the sweet tooth but also offering nutrients and less sugar than, say, a big slice of cake.

In short, fuel yourself like you’d advise someone you care about. Your body has been working hard; give it the quality nutrients it needs to rebuild and energise. And remember, eating well is not about strict dieting – it’s about providing steady, long-lasting energy and resilience. By avoiding the extreme highs and lows (sugar rushes, starvation crashes), you keep your body and brain on a more even keel. Over time, these small choices add up. You might notice that in a few weeks of improved eating, you feel brighter, think more clearly, and even handle stress better. That’s the power of good nutrition working from the inside out.

Set Boundaries to Protect Your Rest

One of the biggest challenges for those in people helping roles is the sense of always being on call. There’s always someone who needs help, an email to answer, another situation on the horizon. Rest can almost feel irresponsible when you’re driven by purpose and compassion. But consider this: having healthy boundaries around your work and rest is not only good for you, it’s good for your congregation and family in the long run. Boundaries ensure you don’t burn out, so you can continue to serve with joy and energy rather than resentment and exhaustion.

What do we mean by boundaries? In a nutshell, it’s setting clear limits on your time, energy, and availability so that all aspects of your life get their due and you have time to recharge. This can include saying “no” to additional commitments when your plate is full, designating certain days or times as off-limits for work, and communicating your needs to others. It may feel uncomfortable at first, but it’s vital. In fact, burnout experts say that lack of boundaries – feeling like work is 24/7 – is a major factor in chronic stress and burnout (urmc.rochester.edu). Conversely, establishing boundaries can prevent and combat burnout, restoring balance to your life.

Here are some boundary-setting tips especially relevant to work & ministry life:

1. Set work-time limits and communicate them. Work can sprawl to fill all available hours if you let it. Try setting a reasonable “end” to your workday whenever possible. For example, you might commit to being home by dinnertime most nights or not scheduling meetings on certain evenings. Communicate these boundaries clearly: e.g., “Thursday evenings are family time for me, so I won’t be available for calls then”. Of course, emergencies happen, and depending on your work it’s not always 9-to-5, but having general rules helps. If you lead a staff, encourage them to set similar boundaries for their wellbeing too. This also means being okay with not instantly responding to every message. It can wait until morning if it’s not critical. By carving out off-duty hours, you signal to yourself and others that rest is a priority.
2. Learn the power of “no” (or “not right now”). Every request or opportunity – even good and worthy ones – adds a draw on your energy. It’s not humanly possible to attend every meeting, lead every small group, counsel every person at length and still have time for your own renewal. Give yourself permission to say no when appropriate. This might be “I can’t take on that additional project this quarter” or “I’d love to help, but I need to decline this time to rest.” Sometimes you can say “not now, but maybe later,” or delegate to someone else. Finding comfort in saying “no” is hard for helpers, but it’s an act of wisdom and self-care (urmc.rochester.edu). Remember, every time you say no to something outside your capacity, you’re saying yes to sustaining your health and to the commitments you’ve already made.
3. Manage expectations and communicate needs. If you’re feeling burned out, have an honest conversation with your leadership or team. It might feel vulnerable, but it’s better to ask for an adjustment (like a lighter schedule for a month, or a short sabbatical if possible, or help covering some duties) than to silently soldier on until you collapse. Setting boundaries can also mean letting your team know what is appropriate. For example, maybe you establish that non-urgent phone calls after 9pm won’t be answered, or you encourage the team to spread responsibilities, so everything doesn’t bottleneck on you. Clear, kind communication can prevent misunderstandings and feelings of being taken advantage of.
4. Guard personal and family time. Work should not be a calling for the whole family and please be careful that your family life doesn’t always take a backseat. Set aside times that are just for your spouse, kids, or close friends – and treat those appointments as sacred as a meeting with an important client or customer (because they are!). Whether it’s weekly date night, attending your child’s school events, or scheduling a holiday, put it on the calendar and stick to it. Your family will be happier, and you’ll have that social support to keep you emotionally healthy. Moreover, it models to others the value of family and rest.
5. Detach from outcomes on your off time. Part of setting boundaries is mental/emotional: giving yourself permission to not think about work during rest. This can be tough – your mind might keep churning on how the project went or what’s next. One tip is to have a wind-down ritual at the end of your workday or event: write down any lingering concerns or to-do’s for tomorrow, close the laptop, maybe say a brief prayer or meditation releasing your worries. Then physically leave the workspace if you can. Creating a mental boundary can greatly reduce anxiety and allow you to truly relax when you’re off. As one boundaries expert said, “Establishing a limit for work-related thoughts opens up time to be present in other parts of life – relationships, hobbies, your own identity outside of work” (urmc.rochester.edu). You are more than your role and nurturing those other parts of you will make you a richer person, colleague and friend in the end.

Finally, remember that boundaries are a form of self-care. Think of the airplane oxygen mask analogy: “you’ll have more energy for others if you put on your own mask first”. Taking care of your needs isn’t selfish; it enables you to serve others better. Studies show that when people set healthy boundaries, they experience improvements in stress levels, self-esteem, and overall happiness. They also feel less resentment and overload. By deciding how much energy to give and how much to preserve, you ensure you’re giving from a place of abundance, not depletion.

If you find boundary-setting especially challenging, don’t hesitate to seek counsel – perhaps a mentor, a counsellor, coach or a peer in your organisation who’s learned to balance things. It can be a learning curve, but it’s one well worth climbing. Your career is a marathon, not a sprint, and boundaries are what allow you to run with endurance rather than flame out early.

Conclusion: Sustainable Rhythms for Healthy Work Life Balance

Recovering after a busy season isn’t a one-time box to check – it’s part of establishing sustainable rhythms in your life as a people helper. By focusing on these key areas of wellbeing (energy management, movement, sleep, nutrition, stress reduction, and rest boundaries), you’re effectively building a healthier foundation for all seasons, not just winter recovery.

It may feel like a lot of changes at once, but you don’t need to implement everything perfectly overnight. Start with one or two small tweaks: maybe you commit to a 15-minute morning walk and a strict lights-out time by 10:30 pm, or you swap out the afternoon junk food for a piece of fruit and nuts. Small, consistent steps lead to big improvements over time. Celebrate each positive choice – each evening you get to bed on time, each time you say “no” when you need to, or each walk you take, give yourself a mental high-five. These are wins for your wellbeing.

Also, remember that you’re not alone in this journey. Many of your peers have faced the same post- big work season fatigue and have learned to navigate it. It could be helpful (and encouraging) to share with a colleague, “Wow, I’m really tired after that last season – what do you do to recover?” You might swap self-care tips or even become accountability partners in resting well. Sometimes just knowing that it’s normal to feel this way and hearing how others cope can boost your resolve to prioritise your health. By investing in your health, you’re investing in the longevity and vibrancy of your work career.

So as the winter days slowly lengthen and you recover from the whirlwind, envision the coming months: a healthier, more energised you, turning up not from emptiness but from a place of overflow. Incorporate movement into your routine, cherish your sleep, eat to nourish, practice relaxation techniques, and guard your time off. These practices will refill your energy tank and build resilience for whatever lies ahead – whether it’s the next big work event or simply the day-to-day demands of caring for people.

Be encouraged: lifestyle medicine and research affirm that these basic habits truly work. Many a burnt-out leader has rediscovered their vitality by returning to these fundamentals. You have permission to rest. You have permission to take care of your body and mind. In doing so, you’re not only recovering from the last season, but you’re also preparing for the next – refreshed, recharged, and ready to continue the good work you’re called to do, with a healthier balance in place.

Here’s to a season of restoration and wellness – for you, and by extension, for all those you lead. Take it one day at a time, and may your energy renew like the morning sun. You’ve got this, and a healthier rhythm is within reach!

Sources:

1. Harvard Health Publishing – “When should you worry about fatigue?” (2021): on most fatigue improving with rest health.harvard.edu and knowing when to see a doctor health.harvard.edu.
2. Vail Health (News) – “How exercise can help combat fatigue” (Nov 2023): on studies showing low-to-moderate exercise boosts energy and reduces fatigue vailhealth.org, and how exercise improves blood flow, oxygenation, and hormones for energy vailhealth.org.
3. Harvard Health – “Does exercise really boost energy levels?” (2021): explaining that exercise increases mitochondria and improves sleep, thus increasing energy health.harvard.edu.
4. Better Health Channel (Vic Gov) – “Sleep hygiene” (2022): advice on maintaining a consistent sleep schedule and wind-down routine betterhealth.vic.gov.au, avoiding caffeine before bed betterhealth.vic.gov.au, etc.
5. American Journal of Physiology – Study on recovery sleep: extended sleep after a workweek of mild deprivation reverses fatigue and lowers inflammation pmc.ncbi.nlm.nih.gov.
6. Harvard Health – “Eating to boost energy” (2011): recommending balanced diet with unrefined carbs, proteins, and healthy fats for steady energy health.harvard.edu; cautioning against quick sugars that cause crashes health.harvard.edu; importance of hydration (fatigue is a sign of dehydration) health.harvard.edu; and moderate use of caffeine/alcohol health.harvard.edu.
7. Cambridge Core Blog – “Always tired? Nutrition and fatigue” (Nov 2023): noting fatigue can result from inadequate energy/nutrient intake and suggesting addressing deficiencies (e.g. vitamin D) to combat fatigue cambridge.org.
8. Healthdirect Australia – “Vitamin D deficiency” (reviewed 2024): symptoms include tiredness and muscle weakness when vitamin D is low healthdirect.gov.au; advice that winter reduces sun exposure and vitamin D, especially in southern Australia healthdirect.gov.au.
9. The Guardian – “What’s the deal with vitamin D? (winter consideration)” (May 2022): noting Australians’ vitamin D levels drop in winter and severe deficiency can cause muscle pain and weaker immunity theguardian.com.
10. Harvard Health – “Six relaxation techniques to reduce stress” (n.d.): explaining the relaxation response and techniques like deep breathing, body scan, mindfulness, yoga, and even prayer for stress relief health.harvard.edu.
11. University of Rochester Medical Center (Behavioral Health) – “Combating Burnout with Boundaries” (Jan 2023): on how establishing boundaries prevents burnout by preserving energy and restoring balance urmc.rochester.edu, and self-care analogies (oxygen mask) urmc.rochester.edu; tips on saying no and communicating needs urmc.rochester.edu.
12. Loughborough Univ. Wellbeing Blog – “Importance of taking regular breaks at work” (May 2024): evidence that short breaks improve productivity, reduce stress, and prevent exhaustion blog.lboro.ac.uk.
13. LinkedIn (Kenneth Nowack, PhD) – “Relaxation deficit and Let-Down Effect” (2015): describing how suddenly relaxing after stress can weaken immunity and lead to post-stress illness, and suggesting light exercise and gradual unwinding to mitigate this linkedin.comlinkedin.com.
14. Duke University Clergy Health Initiative (Selah study protocol, 2021 in BMC Public Health): observing high rates of chronic conditions and depression/anxiety among clergy due in part to chronic stress and lack of respite pmc.ncbi.nlm.nih.gov, and advocating stress management practices for reducing these issues pmc.ncbi.nlm.nih.gov.