Beating the Post-Holiday Blues | A Gentle Reset for New Parents

The twinkling lights are packed away (or perhaps not just yet), the festive buzz has fizzled, and suddenly, January feels… heavy. If you’re staring down the post-holiday blues, you’re not alone.

For new parents, this time of year can feel especially challenging as routines return, and the sparkle of the season gives way to laundry piles and sleepless nights. But here’s the good news—you don’t have to stay stuck in a January funk.

Reclaiming Your Rhythm

The holidays may have turned routines upside down (late bedtimes, endless to-do lists, and let’s not even talk about the sugar overload), but now is your chance to reclaim a little order.

Start small. Choose one thing you’d like to reset this month—maybe it’s getting back to predictable nap schedules, carving out some quiet time before bed, or even just eating meals at a table instead of the couch. These little rituals create a sense of calm amidst the chaos.

Permission to Pause

Let’s be real—parenting is full-on. Add post-holiday exhaustion, and it’s a recipe for burnout. So, here’s your permission slip to take a breather.

  • Swap the endless scroll for a quick walk outside with the pram.
  • Say yes to an afternoon nap if the stars align.
  • Call in reinforcements—whether it’s your partner, a friend, or your trusty coffee machine.

You’ve just survived the festive whirlwind, so don’t feel guilty about slowing down.

Finding Your Sunshine in the Everyday

January may not come with fairy lights, but there’s magic in the everyday moments with your little one. It’s in the way their tiny hand grips yours, the sleepy smile after a good feed, or the quiet cuddles that make time stand still.

Capture these moments. Jot them down in a journal or snap a quick photo to remind yourself of the beauty in your world, even when it feels a little grey.

Declutter to De-stress

The holidays often leave behind more than memories—hello, piles of wrapping paper, new toys, and random odds and ends. Tackling a bit of decluttering can work wonders for your mental space.

  • Start small: Choose one drawer, shelf, or corner to tidy up.
  • Make it fun: Pop on your favourite playlist or a podcast while you declutter.
  • Get the family involved: If you have older kids, turn clean-up into a game or a mini mission.

A tidier space often brings a clearer head, making the post-holiday transition feel less overwhelming.

Move Your Mood

It’s no secret—movement can boost your mood, and it doesn’t have to be a full-on workout.

  • Try baby-wearing and dancing around the living room to your favourite tunes.
  • Head outside for a stroller walk—fresh air and a change of scenery can be revitalising.
  • Join a parent-baby yoga or fitness group if you’re craving a social connection (and maybe a little laugh when baby decides downward dog isn’t for them!).

Even a few minutes of gentle movement each day can help lift the fog and give you a boost of energy.

Celebrate the Small Wins

Some days, the biggest achievement might be managing a shower or getting through the laundry mountain. Celebrate it. You’re doing incredible things, even if they don’t feel monumental.

Consider starting a “wins jar”—a little place to jot down those small victories, like “Baby finally slept through the night” or “Managed a coffee while it was still hot.” Trust us, these tiny triumphs add up.

Looking Ahead with Kindness

January is not about perfection. It’s about progress—gentle, steady, forgiving progress. Whether your goal is to simply get through the day or to tackle something new (like finally figuring out that baby carrier), remember that you’re doing your best, and that’s enough.

Let this month be your slow reset, a chance to breathe deeply, hold your baby closer, and take on the new year at your own pace. The post-holiday blues don’t stand a chance against the incredible strength you hold.

Share this page

BUMP&baby

BUMP & baby is New Zealand’s only magazine for pregnancy and early babyhood. Our team of mums and mums-to-be understand what it’s like to be pregnant in this connected age, and that’s why BUMP & Baby online is geared toward what pregnant women and new mums really want to know.

Other articles of interest

Start typing and press enter to search

Scroll to Top