The Emotional Letdown After the Holidays: Why January Feels Hard (and How to Be Kind to Yourself)

If you thought you would feel refreshed, motivated, or excited once the holidays were over, but instead you feel flat, overwhelmed, or emotionally drained, you are not alone.

January often arrives with quiet pressure. The decorations come down, routines restart, and suddenly it feels like you are supposed to be “back to normal.” But inside, things may feel heavier than expected. Your energy might be low. Your anxiety might feel louder. Your motivation might be nowhere to be found.

I want you to know something important right away. There is nothing wrong with you for feeling this way. What you are experiencing makes sense.

In my counselling work with teens and young adults here in British Columbia, January is one of the most common times people reach out feeling confused about why they are struggling. Let’s talk about why this happens and what can actually help.

Why does January feel harder than expected?

For many young people, the holidays create a sense of anticipation. There is a break from routine, maybe more rest, maybe more social time, or at least the hope that things will feel lighter.

Then January arrives.

Suddenly, life asks you to switch gears quickly. School, work, expectations, and responsibilities all return at once. Emotionally, that transition can be really hard.

A few things tend to collide in January:

• A loss of structure after time off

• Fewer things to look forward to in the short term

• Shorter days and less daylight here in BC

• Pressure to start fresh or improve yourself

• Comparison to others who seem to be “doing better”

From a cognitive behavioural therapy perspective, this shift can activate unhelpful thought patterns. You might notice thoughts like “I should be more motivated,” or “Everyone else has it together except me.” These thoughts can quietly increase anxiety, low mood, and self-criticism.

This is not weakness. It is your nervous system responding to change.

Is something wrong with me if I feel low or unmotivated?

Feeling low, unmotivated, or emotionally flat does not mean something is wrong with you. It often means your nervous system is tired and adjusting.

After busy or emotionally loaded periods like the holidays, your body and brain may need more time than you expect to recalibrate. When that doesn’t happen right away, self-judgment often steps in.

You might notice:

• Trouble getting started with tasks

• Feeling disconnected or numb

• Increased overthinking

• Irritability or emotional sensitivity

• A sense of “What’s the point?”

These experiences exist on a spectrum. For some people, this is a temporary dip. For others, it can overlap with anxiety or depression. If symptoms feel intense, persistent, or start interfering with daily life, reaching out for support is important. This article is educational and not a substitute for therapy.

How does CBT help explain the January emotional slump?

CBT helps us understand how thoughts, emotions, and behaviours influence one another. In January, this cycle often looks like this:

You feel tired or low after the holidays.
That leads to thoughts like “I’m falling behind” or “I should be doing more.”
Those thoughts increase anxiety or discouragement.
That makes it even harder to take action.

The result is a loop that feels hard to escape.

CBT does not ask you to force positive thinking. Instead, it helps you notice when your mind is adding pressure during an already difficult transition.

A gentle CBT-informed question to try is:
”What would make sense for someone who is adjusting right now?”

This question invites understanding rather than criticism. Over time, this shift can reduce emotional intensity and make it easier to move forward.

What can actually help right now?

January is not the time for drastic change. It is a time for gentleness and realism.

Here are a few evidence-based strategies that can help support your mental health during this transition:

• Lower the bar intentionally. Focus on what is essential, not everything at once.

• Rebuild routine slowly. Even one consistent anchor, like waking up at the same time, can help.

• Name what you are feeling. Saying “This is a hard adjustment” can reduce internal pressure.

• Get light and movement when possible. Daylight and gentle activity support mood, especially in winter.

• Challenge “should” thoughts. Ask whether they are helping or adding stress.

If you are a parent reading this, one of the most supportive things you can offer a young person right now is validation. Comments like “It makes sense that this is hard” can be far more regulating than encouragement to push through.

Here in British Columbia, resources like Foundry BC and local counselling services can also provide additional support during this season.

How do I know when to reach out for extra support?

If January feels hard but manageable, that is okay. You may find that things slowly ease as routines settle.

If you notice that low mood, anxiety, or overwhelm are sticking around for weeks, increasing, or starting to interfere with school, work, or relationships, reaching out can help. Therapy is not about having something “seriously wrong.” It is about having support while you navigate something hard.

You deserve support that feels steady, understanding, and collaborative.

Moving forward with kindness

January does not need to be a reset or a reinvention. Sometimes it is simply a pause. A moment to notice what you need after a full season.

If you take one thing from this post, let it be this. Struggling in January does not mean you are failing. With the right tools and support, it is possible to feel more grounded, calm, and confident again, even if it happens gradually.

If you are a teen or young adult in British Columbia who feels overwhelmed right now, or a parent concerned about your child’s mental health, you do not have to figure this out alone. You are welcome to book a consultation and learn more about counselling support

This content is for educational purposes only and is not a substitute for professional mental health treatment. If you're struggling with low mood, anxiety, or mental health issues, please consult with a qualified mental health professional.