Mental health and the holidays: 6 tips to bounce back in the new year

January and February can be tough months for your mental health. The holidays, while joyful, can leave us feeling emotionally and physically drained. After the excitement of holiday décor, gift giving and parties wears off, the days after the new year can mean you feel lower than usual.

From the hype or fallout from family gatherings, financial pressures and disrupted routines, it's natural to feel overwhelmed once the festivities end. But it can also be a time to exchange those post-holiday blues for more uplifting gifts.

Let’s explore how to restore your mental well-being and start the new year with an optimistic outlook.

Recognizing the signs of post-holiday blues

The American Psychological Association (APA) conducted a poll at the end of 2023 that concluded adults in the US feel overwhelmed during the holiday season, with nearly nine in 10 (89%) citing worries about money, missing loved ones and family conflict as the primary causes of stress.

But even beyond these statistics, our bodies and minds often signal when we need a reset. From difficulty sleeping to increased irritability or mood swings, your post-holiday mental health may need a reboot.

Here are a few signs you might be experiencing post-holiday stress:

• Feeling physically exhausted despite adequate rest
• Trouble focusing or making decisions
• Heightened anxiety about returning to regular routines

6 tips for decompressing after the holidays

With the pressures and focus on New Year’s resolutions, your first priority should be your own well-being. Here are some important ways to regulate your mental health.

1. Re-establish regular routines

To help regulate your body’s natural patterns and reduce stress, return to your regular routines as soon as you’re able after the holidays:

• Set consistent wake-up and bedtime hours.
• Plan regular meals at your standard mealtimes.
• Schedule exercise and activities you enjoy.

2. Review your finances

Although it can be uncomfortable, it’s helpful to pause and take a good look at your finances at the start of a new year. Be sure and include your partner, if applicable.

• Review your spending without judgment.
• Create a realistic budget for the coming months.
• Consider setting up automatic savings for next year's holidays (i.e. Christmas Club)
• If needed, explore options to consolidate holiday debt.

3. Get moving

If you’re feeling stressed or unmotivated to exercise, try some physical and mental resets through movement and mindfulness:

• Take short walks during lunch breaks, park your car a bit farther away or take the stairs more often.
• Try gentle yoga or stretching.
• Choose activities that energize rather than exhaust.
• Practice 5-minute breathing exercises.
• Use meditation apps for guided sessions.
• Create quiet spaces in your day for reflection.

4. Set boundaries for next year

If you’re feeling drained or overwhelmed, start setting some healthy boundaries in the new year:

• Decline social invitations when you have identified your needs and would benefit from recharging instead.
• Take breaks from social media.
• Communicate your needs to family and friends.
• Reserve time for activities that restore your energy.

5. Prioritize self-care

Integrate some simple self-care strategies into your day. Here are a few examples:

• Stay hydrated and maintain balanced meals.
• Limit caffeine and alcohol.
• Try to avoid sugar and heavy foods prior to bedtime.
• Spend time outdoors, even briefly.
• Prioritize activities that bring joy and relaxation.

6. Don’t be afraid to ask for help

Consider reaching out for professional support from a therapist or another provider if you experience the following:

• Persistent feelings of sadness, anxiety or hopelessness
• Difficulty managing daily tasks
• Overwhelming stress or depression

For immediate support or if you're experiencing a mental health crisis, call or text 988 to reach the National Crisis Hotline. Professional counselors are available 24/7 to listen and provide guidance.

You can also find support from these resources:

• Your primary care physician
• National Alliance on Mental Illness (NAMI)
• Mental Health America (MHA)

Finding balance as you move into the new year

Remember that post-holiday adjustment is normal. Give yourself permission to ease back into routines gradually. Focus on progress over perfection and celebrate small wins as you rebuild your emotional energy.

Creating a sustainable approach to mental wellness takes time. Start with one or two changes that feel manageable, then gradually add more as you feel ready. Your mental health journey is personal, and it's okay to move at your own pace.

"If you don't make time to rest and take care of yourself, your body will do it for you—probably at the most inconvenient times—but certainly when it deems it necessary for your wellbeing," said Stephanie M. Vega-Molina, PhD, a licensed clinical psychologist on the medical staff at Baylor Scott & White Health Medical Psychology Consultants – Dallas.

Most importantly, know that seeking support isn't a sign of weakness—it's a step toward better mental health. Whether through professional help, support groups or trusted friends, you don't have to navigate post-holiday stress alone.

If you view this time as an opportunity to reset and create healthy patterns for the year ahead, you may find yourself more energized than let down. Be patient with yourself as you transition back to regular routines and prioritize activities that support your mental well-being.

If you’re feeling overwhelmed after the holiday season, help it out there. Find mental health support near you.