By Shannon Howard MA, LPC-MH, QMHP, NCC / Outpatient Therapist | January 1, 2026
The decorations are back in their bins, the leftovers have lost their appeal, and the house feels strangely quiet—perhaps even hollow. For many, the weeks following the New Year don’t bring the “fresh start” promised by planners and gym advertisements. Instead, they bring a heavy, gray fog.
As a trauma therapist, I often see a significant spike in client distress during January. We frequently call this the “Post-Holiday Slump,” but for those living with depression or a history of trauma, it is often more than just a temporary “blue” mood. It is a complex physiological and emotional reaction to the end of a high-stress season.
If you find yourself struggling to get out of bed or feeling an inexplicable sense of dread now that the festivities are over, I want you to know: Your nervous system is likely doing exactly what it was designed to do.
Why the Crash Happens: The Biology of the “Letdown”
To manage these emotions, we first have to understand why they are happening. During the holidays, many people exist in a state of high arousal. Whether it was the joy of seeing family, the anxiety of financial strain, or the hyper-vigilance required to navigate difficult relatives, your body was likely flooded with cortisol and adrenaline.
When the “threat” (or the excitement) passes, your body enters a “letdown” phase. After weeks of “fight or flight” or “tend and befriend,” your nervous system may swing into a “freeze” or “shutdown” state to recover. This often manifests as:
- Extreme fatigue that sleep doesn’t fix.
- A sense of numbness or “flatness.”
- Increased irritability over small tasks.
- A “brain fog” that makes returning to work feel impossible.
Redefining the “New Year, New Me” Narrative
The timing of this emotional crash is particularly cruel because it coincides with a societal obsession with self-improvement. We are told we should be “crushing goals,” yet our bodies are screaming for hibernation.
Therapist Note: Pushing yourself to start a rigorous new routine when you are in a depressive or post-traumatic “freeze” state is like trying to drive a car with no fuel. It only leads to shame, which is the primary driver of depression.
If you are struggling, I invite you to replace resolutions with regulation. Instead of asking, “What can I achieve?” ask, “What does my nervous system need to feel safe right now?”
Strategies for Managing the Post-Holiday Fog
1. Practice “Radical Low Expectations”
In therapy, we often work on lowering the bar during seasons of depression. If you can’t clean the whole house, can you clear one counter? If you can’t go to the gym, can you stand on your porch for two minutes of fresh air? Shaming yourself for “not doing enough” only adds more weight to the depression.
2. Address the “Social Hangover”
If you spent the holidays masking your true feelings or managing the emotions of others, you are likely experiencing a vulnerability hangover. You need “solitude as medicine.” This isn’t the same as isolation; it is intentional quiet time to reconnect with yourself without the pressure of an audience.
3. Gentle Sensory Input
Trauma and depression often disconnect us from our bodies. To gently “wake up” the nervous system without overstimulating it, try small sensory shifts:
- A weighted blanket for grounding.
- Holding a warm cup of tea to focus on the heat in your hands.
- Listening to “brown noise” or soft music to fill the post-holiday silence.
4. Audit Your “Shoulds”
Listen to your internal monologue: “I should be back at it.” “I should be happy I have a good life.” In trauma-informed care, we recognize “should” as a form of self-aggression. Replace “I should” with “I am allowed to.” For example: I am allowed to move slowly this week.
When to Seek Extra Support
It is normal to feel a bit “down” in January, but it’s important to recognize when the slump is turning into something more clinical. Please reach out to a professional if you find that you are:
- Unable to function in your daily life.
- Experiencing thoughts of self-harm.
- Feeling a sense of hopelessness that won’t budge.
The end of the holidays often marks the return to “real life,” and for survivors of trauma, real life can feel lonely. You don’t have to carry the weight of the New Year by yourself.
A Final Thought
Be patient with the version of yourself that is tired. You survived another year and another holiday season—that is no small feat. The light will return, and your energy will follow, but for now, it is okay to simply rest in the quiet.
You are not alone. We’re here to support you in whatever way you need. Schedule an appointment at Ensō Mental Health to see how we can support you on your path to healing.
