Struggling with returning to work after the holidays? You’re not alone. January is emotionally heavy for many people, and there are gentle ways to cope.
For many people, the return to work after the holidays doesn’t feel refreshing or motivating, it feels heavy, flat, or emotionally jarring. The contrast between rest, connection, and slower days and the sudden return to deadlines, emails, and expectations can be surprisingly difficult.
If you’re feeling low, unmotivated, anxious, or disconnected right now, there is nothing wrong with you. These emotions are common, understandable, and deeply human, especially in January.
Let’s talk about why this happens, normalize the emotional experience, and explore gentle ways to care for yourself during this transition.
Why Returning to Work After the Holidays Feels So Hard
The emotional impact of returning to work in January is shaped by several overlapping factors:
1. Emotional Contrast
The holidays often include:
-
Time off
-
More rest or sleep
-
Increased connection with loved ones
-
Less structure and fewer demands
Returning to work reintroduces:
-
Performance expectations
-
Productivity pressure
-
Time scarcity
-
Mental load
That emotional contrast alone can feel shocking to the nervous system.
2. Seasonal Affective Disorder (SAD) and Winter Fatigue
January brings:
-
Less sunlight
-
Shorter days
-
Cold weather limiting movement and socializing
This can affect serotonin and melatonin levels, contributing to low mood, fatigue, irritability, and brain fog. Even people without a SAD diagnosis often feel emotionally heavier in January.
3. Grief for the “Pause”
Even if your holidays weren’t perfect, they often include a pause from normal life. Returning to work can bring a subtle grief, a sense of loss for rest, freedom, or time with loved ones.
That grief deserves compassion, not judgment.
You’re Not Alone - These Feelings Are Common
Many people report feeling:
-
Low motivation
-
Anxiety about emails or workload
-
A sense of “What’s the point?”
-
Disconnection from work that once felt meaningful
-
A wish they could just stop for a while longer
These reactions are not personal failures. They are nervous-system responses to transition, winter, and pressure.
You’re not broken.
You’re not lazy.
You’re human.
Why “New Year, New You” Often Doesn’t Work
January is culturally framed as a time for big goals, fresh starts, and major self-improvement. But biologically and emotionally, January is actually a time of:
-
Lower energy
-
More need for rest
-
More vulnerability to low mood
For many people, September - not January - is what truly feels like a “new year.”
September brings:
-
More daylight
-
More structure returning naturally
-
Increased motivation and cognitive energy
It makes sense that January feels more like survival mode than reinvention mode.
Gentle Ways to Cope with the January Return to Work
Instead of pushing yourself into high performance, consider a softer, more sustainable approach.
1. Set “Gentle Goals” Instead of Big Resolutions
Gentle goals focus on:
-
Supporting your nervous system
-
Protecting your energy
-
Making life slightly easier
Examples:
-
“Drink water before my first coffee.”
-
“Take a 5-minute walk during lunch.”
-
“Go to bed 20 minutes earlier.”
-
“Respond to emails during work hours only.”
Small is powerful in January.
2. Find Small Moments of Peace
Look for tiny pockets of calm in your day:
-
Sitting in your car for one minute before going inside
-
Lighting a candle at your desk
-
Taking three slow breaths before opening your inbox
-
Listening to calming music on your commute
You don’t need a full vacation, your nervous system benefits from micro-rest.
3. Normalize Lower Productivity
January is not your peak season.
Expecting summer-level productivity in winter is unrealistic and often leads to shame.
Let “enough” be enough right now.
4. Increase Light and Movement Gently
This supports mood and energy without pressure:
-
A short walk outside during daylight
-
Sitting near a window
-
Light stretching
-
Gentle yoga
-
Using a light therapy lamp if helpful
5. Stay Emotionally Connected
Winter can increase isolation. Even brief connection helps:
-
A check-in text to a friend
-
Sitting with someone at lunch
-
A short call with someone who feels safe
Connection is regulating.
If You’re Struggling More Than Usual
If returning to work brings intense anxiety, dread, or emotional distress, it may be pointing to:
-
Burnout
-
Misalignment with your role or workplace
-
Unprocessed stress
-
A need for deeper support
That doesn’t mean something is wrong with you.
It means something in your system needs attention.
You Deserve Gentleness, Not Pressure
January is not the time to fix yourself.
It’s the time to care for yourself.
If you’re feeling heavy, tired, unmotivated, or emotionally off, you are not alone, and you are not failing.
You’re adjusting.
You’re human.
You’re allowed to go gently.
If you need support navigating work stress, burnout, or emotional overwhelm, I’m here.
As a psychotherapist and career counsellor, I help people make sense of their emotional experiences at work and build lives that feel more sustainable and aligned.
You don’t have to do January alone.
Book a Free Consultation | Let's talk about it.
The content in this blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before trying new healthcare protocols.
