After the holidays wind down, many of us expect to “bounce back” quickly: to our daily routines, typical energy levels, and everyday motivation. But for some, especially older adults, the weeks following the holidays can feel a little disorienting. This transition isn’t something to push through, but instead is a perfect opportunity to pay attention.
Post-holidays are a natural time to rest and reflect. Globally, people find the end-of-year celebrations demanding, with 62% reporting that they felt “very or somewhat” elevated stress levels. More than half of Canadians say this festive season negatively affects their mental health, one in five Australians ignore their health needs during this time, and 51% of Americans say it takes weeks to recover. Honoring your natural pace during this recovery time can support both emotional well-being and physical health, as well as set the tone for a steadier, more comfortable year ahead.
Energy levels after the holidays are also influenced by climate. In many colder regions, shorter days and less sunlight naturally slow the body’s internal clock. Globally, winter is often seen as a time to conserve energy. In contrast, warmer climates often keep more outdoor activity year-round, but still recognize seasonal shifts by adjusting work hours or emphasizing midday rest.
Modern life encourages us to “get back to normal” quickly and often challenges our internal clock. But Kari Leibowitz, a health psychologist and author, warned National Geographic readers, “We are living out of sync with what is happening in our bodies. Our modern conveniences can work against us because they really reinforce this idea that you don’t need to seasonally adapt or change your behavior.”
Mapping your energy
Research has shown that predictable routines can enhance cardiovascular and lung health in older adults. Other benefits include emotional regulation, reduced stress, and improved sleep quality. After aligning daily activities with natural energy rhythms, older adults may experience:
- Less frustration and fatigue
- Improved mood and concentration
- Better balance between activity and rest
- Greater sense of control and confidence
To honor your natural rhythms, you need to understand them first. Seasonal energy mapping is a simple way to notice the patterns of how your body and mind respond to changes and demand. Here’s how to do it:
Step 1: Observe without judgment. For three to five days, jot down:
- When you feel most alert or engaged
- When energy dips or fatigue sets in
- Times you feel calm, restless, social, or withdrawn
Remember: there’s no “right” pattern, just your pattern.
Step 2: Track daily anchors. Note what activities take place alongside energy shifts, like:
- Meals or snacks
- Medications
- Social interactions
- Outdoor light exposure
- Physical activity or rest
Are patterns appearing?
Step 3: Find your natural highs and lows. Look back and circle:
- One or two higher-energy windows
- One or two low-energy or recovery periods
These become your personal energy map.
Step 4: Match activities to energy levels. Gently align tasks with your rhythms:
- Higher-energy times for appointments, phone calls, or light exercise
- Lower-energy times for rest, reading, music, or quiet connection
This small shift can make days feel more manageable and less draining.
Step 5: Revisit as seasons change
Energy maps aren’t permanent. Re-check every few months, especially as daylight, social engagement, and weather change.
Caregivers are a natural partner in helping older adults adjust after the holidays – as well as tracking natural rhythm changes throughout the year. With observation and collaboration, they can support by:
- Noticing energy patterns without rushing or correcting
- Offering choices instead of fixed schedules
- Allowing rest without guilt or pressure
- Adjusting care routines
- Reassuring seniors that slower days are normal and healthy
Even small accommodations, like shifting appointment times or building in extra rest, can preserve dignity and comfort.
Moving into the new year—gently
Post-holiday transitions are an opportunity for listening, recalibrating, and honoring what your body is asking for right now. Finding your groove doesn’t mean doing more; it means moving better with awareness, compassion, and a pace that truly fits you. Home Care Assistance can help you do just that!
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Sources: Harvard Medical News; CityNews Winnipeg; Yahoo News Australia; American Heart Association; National Geographic; The Jerusalem Post;