Emotional Hangover After the Holidays: Why January Feels Harder
Introduction
The start of the new year can feel surprisingly heavy — even after a joyful holiday season. Many adults experience what psychologists call an emotional hangover after the holidays, leaving them feeling drained, irritable, or anxious. Understanding why this happens and implementing practical strategies can help you regain balance, improve wellbeing, and start the year feeling grounded rather than overwhelmed.
What is the Emotional Hangover After the Holidays?
The emotional hangover is described as a temporary period of stress, fatigue, and low mood following the holiday season. Despite festive cheer, people often experience:
Abrupt changes in routine
Financial or family stress
Unrealistic expectations about the new year
Social or work-related pressure
These factors can leave adults feeling exhausted or emotionally “off balance,” even when nothing is objectively wrong.
Common Signs of Post-Holiday Stress
Physical Signs
Tiredness despite adequate sleep or difficulty sleeping in general
Headaches and muscle tension
Digestive concerns
Emotional Signs
Heightened irritability or frustration
Anxiety or persistent low mood
Difficulty concentrating
Behavioural Signs
Procrastination or task avoidance
Disordered eating (such as binge eating or skipping meals)
Withdrawal from social interaction
Recognising these patterns early can help prevent longer-term stress or burnout.
Why January Feels Harder
Several factors contribute to the emotional hangover:
Disrupted routines: Sleep, meals, and exercise often change during the holidays.
Expectations vs reality: Many of us expect to feel motivated, happy, and productive, at this time of year and if not, we can experience guilt and shame (particularly if we are comparing our lives to those we see on social media)
Work and family pressures: Returning to work and familial routines and responsibilities after an extended break is an adjustment and can feel stressful or overwhelming
Practical Strategies to Manage the Emotional Hangover
Re-establish routines: Work towards creating healthy habits such as consistent sleep patterns, meals, and physical activity.
Set realistic goals: Break tasks into manageable steps; avoid overcommitting.
Prioritise self-care: Spend at least a short time each day doing something that you enjoy, even 3 to 5-minutes of self-care can make a big impact to how you feel
Connect with supportive people: Talk openly with family or friends about your feelings.
Seek professional support: If stress persists or impacts daily functioning, consider a psychologist’s guidance.
When to Seek Extra Support
If your post-holiday stress:
Persists for more than a few weeks
Impacts work, relationships, or sleep
Causes intense anxiety or low mood
…it may be time to contact a mental health professional.
Early support can prevent ongoing difficulties and improve resilience.
Conclusion
Experiencing an emotional hangover after the holidays is common, but it doesn’t have to define your start to the year. Simple strategies, realistic planning, and professional support can help you feel more grounded and energised.
If you’re struggling with post-holiday stress or January fatigue, contact us via 07) 3864 4944 or email admin@evolvewellbeing.com.au to learn how our psychologists can help you regain balance and wellbeing.
The ‘water room’ at Evolve Wellbeing Psychology in Cleveland
