Returning from the holiday period can bring a mix of emotions. Many people expect to feel refreshed, only to notice tension, fatigue or a sense of being mentally scattered as regular responsibilities begin again. This reaction is extremely common. Shifting from unstructured time back into routine requires cognitive and emotional energy, which can feel taxing after a period of rest or social intensity.
The weeks after the holidays can be a valuable time to pause, take stock and rebuild routines in a way that genuinely supports wellbeing. This blog explores why post-holiday stress shows up, how to re-establish healthy habits, and when additional support from a psychologist may be useful. These strategies are general only and are not a substitute for personalised care.
Why do we feel stressed after the holidays?
Although holidays are often associated with rest, they frequently involve disrupted sleep, irregular eating patterns, travel, increased social demands and financial pressures. Even pleasant activities can place load on the nervous system. When the holiday period ends, adults often experience:
• Cognitive fatigue as the brain shifts back into planning and decision-making
• Emotional let-down after extended social or family time
• Pressure to “start the year well”
• A mismatch between expectations and capacity
Stress after holidays does not indicate weakness. It reflects the normal challenge of transitions.
What is the best way to get back into routine after a break?
Re-establishing routine works best when approached gradually. Instead of attempting a complete reset all at once, consider starting with one or two anchor habits. These might include consistent wake times, regular meals, or a short daily movement practice. Anchor habits help re-stabilise the nervous system and create a foundation for other routines to return naturally.
It may also help to break tasks into smaller steps. Returning to full workloads, household responsibilities and social expectations can feel overwhelming. Setting a single daily priority or using brief planning check-ins may reduce this sense of pressure.
Many adults feel tempted to “catch up” immediately. Instead, aim for steady progress. Giving yourself time to transition back into daily life supports emotional regulation and reduces the likelihood of burnout.
How can I rebuild healthy habits without burning out?
Burnout is more likely when expectations rise faster than capacity. Rebuilding habits after the holidays can be done in a way that protects energy and emotional wellbeing.
A helpful starting point is noticing what genuinely matters to you right now. You may not need to return to every routine you held before the holidays. Some habits may no longer be supportive, while others may feel more important than ever. Clarifying your priorities allows for a values-aligned routine rather than an overwhelming one.
Consider gentle habit strategies such as:
• Beginning with short, achievable actions
• Creating predictable cues for habits (for example, stretching after brushing your teeth)
• Scheduling rest and downtime as intentionally as work
• Allowing flexibility on difficult days without abandoning the routine altogether
Self-compassion plays a large role in sustaining habits. Many adults find it helpful to view routines as practices rather than strict rules. Practices can be adjusted, experimented with and revisited. This perspective supports long-term wellbeing and reduces the sense of pressure that often accompanies habit formation.
When should I seek support for post-holiday stress?
Most people notice post-holiday stress settle within a few weeks as routines naturally return. However, additional support from a psychologist may be helpful if you experience:
• Persistent low mood or anxiety
• Difficulty completing daily tasks
• Ongoing sleep disruption
• Increased irritability or tension in relationships
• A sense of being emotionally stuck or overwhelmed
Speaking with a psychologist provides a safe space to explore what is contributing to stress and to develop personalised strategies. Many adults benefit from brief, early support rather than waiting until stress accumulates.
If you feel that support might be helpful, the psychologists at Prosper Health Collective work with adults seeking improved emotional wellbeing. Appointments are available across Perth in the following areas – Booragoon, Canning Vale and Stirling.