Getting back to your normal routine after the holidays can feel like an uphill battle. As the new year begins, many find themselves struggling with lack of energy and emotional fatigue. If you wonder how to get back to the routine, here are practical strategies for navigating the “holiday hangover” and reclaiming your daily rhythm while showing yourself grace. 

What is  the holiday hangover?

The “holiday hangover” is a period of fatigue and distraction that occurs after experiencing weeks of social pressure, travel, and broken habits. 

Some people experience clouded thinking, irritability, and a lack of focus when they return to work. 

In order to get out of holiday hangover, ease into your first week, if possible by working  shorter shifts or taking fewer tasks. It is understood that this is not possible for many due to the logistics and nature of each one’s work dynamics.  Should this be the case, self-compassion helps to avoid frustration and to understand what is happening if you’re not performing at your best right away.   

Restore order in your routine

Your usual routine likely went out the window during the festivities. Here are some guides to help re-center yourself.

Prioritize consistency in your sleep patterns for your physical and mental well-being. Aim to wake up and go to bed at the same time every day, even on weekends. Maintain your sleep hygiene by turning off devices at least 30 minutes before going to bed, dim the room lights and use warm tones to prepare your body for a restful sleep.

Start with minimal acts of organization and celebrate small wins. Getting ready the night before or organizing your workspace should help you feel less stressed and  have better focus the next morning.

Understand that transitioning back does not happen overnight. It is unrealistic to think you will have perfect results, especially right after coming back from unstructured weeks. Know that there might be setbacks that might be discouraging, but on the positive side, you can try again the next day.  

Navigate the post-holiday blues

Shifting from holiday excitement to the “calm” of January can cause feelings of sadness or loneliness.

One of the best ways to combat the blues is to give yourself something new to look forward to at a near later date.  You can schedule future activities that bring you joy in the coming weeks or next month.  Anything from dinner with friends or engaging in a new hobby are ways to experience joy and do away with the blues. 

Avoid social isolation by reaching out to friends and staying connected with loved ones.  Try joining a group and engage in activities that maintain the sense of connection with others.

Redirect your attention to what you are grateful for. It helps you stay focused on the good that has come your way.

Fight overindulgence regret 

Shame over holiday eating and drinking can lead people to feel regret and start restrictive diets.  These often make people gain more weight than was initially lost, worsening their feelings.  “Crash diets” often backfire so it is best not to start them. Know that you can still get over this without regret.

Recovery should be a “gentle reset” instead of harsh punishment. Give yourself grace and forgiveness to start regaining control. There is no penalty for trying.

Nourish your body well with simple, fiber-rich whole foods like leafy greens, berries, and whole grains to support digestion and keep a steady blood sugar. Hydrate well by drinking 8-10 glasses of water daily. 

Don’t forget movement

Instead of using workout as a punishment, engage in activities you enjoy. A brisk walk, a jog, and light stretching release endorphins and increase your energy levels.

Gently return to physical activity by prioritizing low-impact, gentle movements consistently. Start with a few minutes and increase time and intensity as tolerated. You want to rebuild momentum without overexerting or causing injury to your body. 

If you don’t know where to start, a simple daily walk is a good option.  If you can only do 5 minutes in the beginning, start there and increase as your endurance improves.  

Daily walking is the most accessible “comeback exercise”.  It doesn’t require any special equipment nor sports ability. Walking improves your circulation, and because it is low impact, it does not strain your joints as other types of exercise.  It also helps regulate your glucose levels so its benefits extend beyond helping get rid of those extra pounds you may have gained during the holidays. 

Add strength and flexibility to your routine to counter the holiday hunch, which occurs after traveling and sitting for long periods of time.  You want to avoid frailty by  staying mobile so that you can continue enjoying more special moments all year round.

About Dr. Landrau

Dr. Carmen W. Landrau is a professional speaker in Houston, TX. She works with organizations focused on retaining high achieving women in the workforce and promoting them to executive levels. Her programs show professional women how to work on their mindset and performance to obtain recognition and become phenomenal leaders in their industry.

Invite Dr. Landrau to speak at your event via direct message to drlandrau.com/contact. Check her social media pages on LinkedIn, Instagram, Facebook,  and her YouTube channel.