Guest Commentary | Recovering from holiday stress: How to reset and start the new year strong
After the gifts are unwrapped, the holiday feast is cleared and we return to our everyday routines, the emotional impact of the season may remain. It is common to retreat and avoid social interaction, turn to emotional eating or drinking or experience heightened emotions such as anger, sadness or self-criticism. But there are healthier ways to handle the post-holiday blues and head into the new year feeling more grounded.
Post holiday mental resets can look different for everyone, but starting a gentle routine can be extremely beneficial. Prioritizing consistent sleep, balanced meals and establishing restorative self-care habits like a morning walk or journaling can help bring stability when emotions feel overwhelming. Research shows that routines help reduce stress, improve focus and restore a sense of control.
Giving yourself permission to decompress after festivities, travel and constant togetherness is also important. Whether it is a relaxing bath, a long walk or quiet time away from screens, intentionally taking time to recharge helps regulate your nervous system and creates a calmer transition into the new year.
Connecting with someone you trust to share how you are feeling can be extremely helpful in processing lingering emotions. It also helps to be honest with ourselves. Holidays, like most things in life, are rarely all good or all bad. For most people, the reality is almost always somewhere in the middle. Talking about your experiences allows others to meet you with comfort and compassion and helps you move forward with more clarity.
As the new year approaches, our minds often jump to ideas about how to improve ourselves. When we allow thoughts or comparisons to run on repeat, we lose sight of what is actually happening in our own lives. The key to success in the new year is not setting extravagant resolutions. It is actually the opposite. Creating specific, obtainable goals leads to long-lasting healthy habits.
Here are three tips for setting New Year’s resolutions that last:
1. Start small. Ask yourself what would make the most positive impact in your life right now. Maybe that’s working out, eating healthier or spending less time on your phone. Rather than jumping into an intense six-day-a-week workout plan, try something more sustainable such as moving your body for 15 to 20 minutes on Mondays, Wednesdays, and Fridays in any way that feels best. As this becomes a routine, confidence grows and the habit naturally expands.
2. Build habits with habit stacking. Plan small moments for your resolution around habits you already have. For example, read for 15 minutes after your morning coffee or take a short walk when you get home from work. Attaching a new habit to an existing one makes it far easier to maintain.
3. Create your resolution based on identity, not outcome. Habits last longer when they reinforce who you want to be, not simply what you want to accomplish. Instead of focusing on running a 5K, shift your mindset to becoming someone who moves their body every day. Identity-based goals create more authentic motivation and make habits feel more meaningful.
The most impactful resolutions are the ones that make you feel fulfilled and accomplished. Do not let society pressure you into choosing goals that do not resonate. Choose goals that bring hope, happiness or personal growth. Some days are harder than others, and that is normal. The most important thing is to keep trying, even when you feel like giving up.
Recognizing and celebrating your progress is essential for staying motivated and maintaining your mental health. Not everything will go exactly as planned. Flexibility is important, and adjusting your goals is not a failure. With patience and grace, you can start the year strong and build habits that last beyond January.
Elizabeth Dosoretz, LCSW, is the founder and CEO of Elite DNA Behavioral Health.