We’re always told that January brings fresh energy, new possibilities, and that perfect clean-slate feeling. But let’s be honest, sometimes coming back to work in the new year feels more like trying to wake up a laptop that’s frozen with way too many tabs still open from last year.
Yes, you had some time off for the holidays, but that doesn’t always mean you actually got to rest. Between seeing family, travelling around, juggling everyone’s schedules, and just the general chaos of the season, January can arrive feeling surprisingly heavy. Now you’re back at your desk staring at an overflowing inbox whilst everyone around you is chatting about their goals and fresh starts – and you’re just trying to catch up from where you left off.
Why January Can Feel So Hard
Here’s the thing: burnout doesn’t magically disappear just because we flip to a new year. If you were running on empty through the end of last year, a couple of weeks of holiday probably weren’t enough to truly recharge your batteries.
And honestly? All that “New Year, New You” pressure doesn’t help. We pile on expectations to set ambitious resolutions, hit the ground running, and show up with brilliant new ideas – when really, what we might need most is just some space to catch our breath.
Finding Your Way Back Gently
If you’re feeling wiped out instead of fired up right now, you’re definitely not alone. Here are some kinder ways to ease back into your routine:
Take your time settling in. Give yourself permission to start slowly. You don’t need to be at 100% in the first few weeks back – nobody really is, even if they seem like it.
Think about your energy, not just your to-do list. Choose tasks that feel manageable or even energising rather than draining. Those small wins? They actually matter a lot for getting your motivation back.
Rethink those resolutions. Instead of trying to tackle ten different goals, maybe pick just one or two things that genuinely matter to you this quarter. Quality over quantity.
Actually take breaks. Step outside for fresh air, do some stretches, or just close your eyes for a few minutes during the day. Rest isn’t something to feel guilty about – it’s how you keep yourself running.
Be real with people. There’s a good chance your colleagues are feeling exactly the same way. When you’re honest about where you’re at, it takes the pressure off everyone and creates space for real support.
A Different Kind of Fresh Start
Maybe the best way to approach this year isn’t by doing more – it’s by doing things differently. January doesn’t have to be an all-out sprint from day one. It can be a gentle return, a chance to take some deep breaths, and an opportunity to find your rhythm at a pace that actually works for you.
So if you’re not overflowing with New Year enthusiasm right now, that’s completely fine. You’re still moving forward – even if it’s just one steady, thoughtful step at a time. And honestly? That’s more than enough.
Resources to help you
We provide guidance in our blog on how to help manage stress and tension by practising mindfulness.
If you do feel exhausted and/or you are perhaps even experiencing symptoms of burnout, or feel that you might be heading that way, at this early stage in the year, Mental Health UK have produced valuable information and advice, available here – https://mentalhealth-uk.org/burnout/.
About the Author
Dedicated to helping individuals manage mental health challenges like overthinking, anxiety, stress, and low self-esteem
