Don’t Let Quitter’s Day Win: How to Start the Year with Care, Not Pressure

Original Publishing Date:
January 27, 2025
Last Update:
January 27, 2025

Navigating the Post-Holiday Slump: Tips for Self-Care in the New Year

“It’s the most wonderful time of the year”. I bet you can hear that phrase in Bing Crosby’s voice whether you want to or not. That song has been echoing through the aisles of every store you’ve shopped in the last several weeks. For many reasons it is a wonderful time of year, but maybe for you it wasn’t.  We are nearing the end of the holiday season, and this time of year can bring about a flood of different emotions. It can be stressful. It can be depressing. It can leave some feeling hopeless as the new year approaches. So how do you cope when this time of year feels less than wonderful?

Reinventing myself is not in the cards - How do I cope with New Year resolutions?

I would love to think through ways you can care for yourself as we enter the New Year. There are a lot of motivational articles floating around with ways to be a “new you”. I think if setting New Years’ resolutions is important to you, it’s worth your time to set those intentions. But for some, creating resolutions feels like setting yourself up for failure. I’m not writing to tell anyone how to be a “new you”, but coming down from the dopamine high of the holiday season is sure to land you in an emotional rut. I want to talk about how to rebound from that and start your year in a healthy way.

The APA recently released a report that found only 16% of participants didn’t experience stress during the holiday season [1]. If you’ve been feeling more stressed in the last several weeks, know that you aren’t alone. Sadly, only 42% of participants that reported experiencing stress also reported prioritizing their well-being in response to this stress. It’s no wonder the occurrence of heart attacks is notably higher from December 24th - January 1st [2]. That’s terrifying! I’m not qualified to give medical advice - so make sure you are regularly following a primary care provider. However, I feel it’s worth noting The American Heart Association recommends reducing stress as a way to reduce your risk of heart attack or stroke [3]. Fortunately, stress reduction is something I can weigh in on.

Be consistent in the basics

The National Institute of Mental Health recommends eating a balanced diet, drinking plenty of water, getting enough sleep and exercising. In a study of heart failure patients, self-care activities were found to decrease symptoms, and improve functioning [5]. The good news is self-care doesn’t need to be extravagant. The little things add up. Healthy eating habits lower your risk of chronic illness and can prolong your life [6]. The CDC recommends adults aged 18-60 get 7 or more hours of sleep per night [7]. I’m guilty of not making this a priority. The CDC has several recommendations for improving your sleep habits, such as setting a regular sleep schedule and healthy eating habits.

Feeling stuck? Schedule a free consultation with our client coordinator to explore therapy options that can help you navigate the new year.

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Honor your grief

The holiday season can bring about feelings of loneliness. Especially for those that have experienced loss. Grief, like all other aspects of life, is an individual experience. It’s hard to anticipate what emotions this time of year will bring up for you. Give yourself grace. It’s important to care for yourself as you’re grieving, so the basics that are discussed earlier in the article are critical. Spend time with loved ones. A therapist can also be a valuable asset, and it’s a recommended source of support after a loss. Finding new ways to incorporate deceased loved ones into your plans for this time of year. Is there a tradition you miss having them here for? Perhaps a new tradition you can honor them with? Talk with family and friends or a therapist about how to connect those you’ve lost with your present.

Work with a therapist

Working with a therapist is a great option for reducing stress. Psychotherapy has been found to be effective in stress reduction (4). Talking to someone about how you’re feeling can help you cope. A therapist can also help you learn new coping skills. Therapy can also serve as a support in times of grief and loneliness. Myself and the other clinicians at Chicago Counseling are trained and ready to serve as that support to you.

Be reasonable

As I stated earlier, setting resolutions isn’t for everyone. And that’s okay. You may have had years in the past that you were able to set resolutions, and stick to them - that’s awesome! Some years are better than others. If you decide to set resolutions for yourself this year, be reasonable with yourself. Making a significant life change doesn’t happen overnight. It’s about remaining consistent, not perfect. A missed workout or a fast food meal doesn’t mean you’ve failed. Give yourself grace! And if you decide not to make any resolutions - that’s okay too! There’s nothing magical about January 1st. Any day you can make a small effort toward caring for yourself is a worthy effort.

Ultimately, we only get one brain and body. We’ve got to engage in self-care like our lives depend on it, because dang it they just might. Stress is more prominent for some around the holidays, but it doesn’t start in November and end in January. Caring for yourself is so worth it! Not just in January, but any time we can.

Get the support you need beyond social media self-help

If you’ve made it this far and realized “I could use support that is not reliant on scrolling or will power”, this is the place for you! Please sign up for a free consultation with our New Client Specialist to book my services and engage in self-care for after, during, and between those holiday events!

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Morgan Wilson, MSW, LCSW

If you’re feeling drained by anxiety and depression, it’s not uncommon to also struggle with exhaustion and burnout. These feelings can seep into daily life, affecting your ability to communicate, maintain relationships, and stay mentally present for your responsibilities. You may not recognize these symptoms as part of a mood disorder, but you know something isn’t right—you feel slower, more tired, or more irritable. That’s where Morgan comes in, ready to guide you through these challenging emotions and help you find your way back to a balanced and fulfilling life.

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