The week between the holidays and the new year has a strange energy. For many people, it is quieter and slower than the rest of the season. For others, it feels heavy or disorienting. Daily routines shift, gatherings fade, and the emotional intensity of the last few weeks settles in. This time of year can make even steady, resilient people feel stressed or disconnected. For anyone already managing anxiety and depression, supporting a loved one with mental illness, or coping with grief and loss, the in-between week can feel especially tender.
If this describes your experience, you are not alone. Mental health professionals often see a noticeable spike in emotional fatigue during this period, and there are understandable reasons for it. Routines that help you feel grounded fall away. Family members leave after holiday visits. Pressure to “end the year strong” shows up everywhere. And the contrast between cheerful holiday cards and your actual internal landscape can intensify feelings of loneliness.
The goal is not to power through. The goal is to protect your health during the holidays and the days that follow with compassion and realistic expectations. If you need support during this time, The Ross Center has licensed clinicians available in Washington DC, Northern Virginia, and New York City, as well as through telehealth. Here are practical steps to care for yourself during this unique stretch of time.
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Let Yourself Come Down From the Season
The holiday season is full of stimulation. Even positive experiences like spending time with family members or attending celebrations can leave your system running high. Once the pace slows, your body often needs time to recalibrate. You might feel tired, irritable, or more sensitive than usual. This is not a sign that something is wrong. It is a normal response to weeks of emotional and physical effort.
Instead of jumping into resolutions, allow yourself to rest. Light grounding activities can help. A slow walk. A warm drink. Quiet time without multitasking. These simple choices help your nervous system settle. If you notice the comedown feels overwhelming, you can always reach out to a therapist.
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Set Realistic Expectations for Yourself and Others
Many people feel pressured during this week to overhaul routines or plan the new year in detail. It is easy to compare yourself to others and assume you should feel energized or productive. The truth is that most of us need gentleness, not intensity, after December’s demands.
Try asking yourself: What is the most realistic and supportive expectation I can set right now?
Realistic expectations might include:
- Doing a little less instead of more.
- Focusing on one manageable task each day.
- Keeping plans flexible.
- Letting yourself move slowly.
And please, don’t forget that this week is not a test. If you’re unsure how to set healthy expectations, a clinician at The Ross Center can help you find a rhythm that matches your capacity, whether you prefer in-person care or virtual support.
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Make Space for Mixed Emotions
People experience the holidays in many different ways. You can enjoy parts of the season and still feel exhausted. You can appreciate your family members and still feel overwhelmed by the dynamics. You can be grateful and still feel lonely. It’s all real.
If grief and loss are part of your story, the in-between week often brings emotions to the surface once the distractions fade. When someone is missing from the table, the quiet can feel even heavier.
Name your emotions honestly, without trying to fix them.
For example: “This loneliness makes sense after such a full month.”
If you need a trained professional to help process complex emotions, The Ross Center’s compassionate therapists are available to meet with you in DC, VA, or NYC.
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Connect in Small, Meaningful Ways
When routines shift, social connection often shifts too. Some people enjoy the break. Others feel a sharp drop in interaction once the holiday bustle ends. If you’re feeling lonely or unsteady, consider small forms of connection.
You might:
- Reach out to one trusted person.
- Join a support group, in person or online.
- Invite someone to spend time with you in a low-pressure way.
If you’d benefit from structured emotional support, consider connecting with a clinician. Therapy can offer steady, grounding connection during a week that often feels untethered.
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Care for Your Body to Support Your Mind
This time of year disrupts sleep, eating habits, movement, and energy levels. The body and mind rely on each other, so supporting one supports the other.
Helpful steps include:
- Returning to a consistent sleep schedule.
- Eating balanced meals at regular times.
- Getting a bit of sunlight or fresh air each day.
- Being mindful with alcohol if it tends to worsen low mood or anxiety.
These small choices help stabilize your emotions. If these shifts feel difficult, consider reaching out to a clinician at the Ross Center’s DC, VA, or NYC locations for guidance tailored to your needs.
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Add Gentle Structure When Everything Feels Unstructured
This week often lacks anchors. Work pauses. School is out. Regular appointments shift. Without structure, time becomes blurry, which can intensify anxious or low moods.
Gentle structure creates steadiness without pressure.
Try:
- One supportive morning ritual.
- One reliable afternoon or evening activity.
- One simple task to complete each day.
If you’re struggling to create structure that feels healthy, a therapist at The Ross Center can help you find routines that match your energy and emotional needs.
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Reach Out for Support If You Need It
If this time of year brings up deeper concerns, connecting with mental health professionals can be grounding. Many people find the transition between years to be a meaningful moment to begin therapy or return to it.
If you are noticing persistent sadness, increased anxiety and depression, or difficulty functioning day to day, you do not have to manage it alone.
A Kind Reminder
Your emotional responses make sense. The in-between week can stir up hope, heaviness, gratitude, grief, and everything in between. You deserve care that reflects the complexity of what you’re carrying.
If you feel ready for extra support as you move toward the new year, The Ross Center’s clinicians in DC, VA, and NYC are here to help you feel steadier, understood, and supported.