Bounce Back: Tips to Overcome Emotional Hangovers
This week has been challenging for me. After a wonderful Thanksgiving filled with family, grandkids, and fun, I’ve been nursing what I call an emotional hangover—the lingering fatigue and stress that follow an emotionally intense period. As joyful as it was, I’ve felt drained and reluctant to dive back into work and responsibilities.
Holidays can be stressful, so I am sharing three simple strategies I used to recover and reconnect with myself. These practical tips helped me find my footing again, and maybe they’ll help you, too.
1. Unplug and Be Present
I intentionally reduced my screen time to give my mind a break. Scrolling through photos or emails might seem tempting when I’m tired, but I know it’s just my brain seeking a quick dopamine hit. Deleting most social media apps (except LinkedIn!) has been a game-changer.
To anchor myself in the present, I still my mind and body by pausing to breathe deeply. Just a few moments of mindful breathing can help me reconnect with the here and now and feel more in control. Presence is powerful—it’s like finding the key to your focus and energy.
Tip: Take a moment now to pause, breathe deeply, and say something kind to yourself.
2. Walk in Nature
Walking outside helps me reconnect with the world beyond my thoughts. Whether it’s a forest path or just stepping outside for a minute of fresh air, being in nature quiets my mind and reminds me of my agency. Moving my body shifts my mood and fosters a sense of calm and control.
Even when starting feels difficult, I remind myself: Nature has a way of bringing me back to myself.
Tip: Decide right now when and where you’ll take a break today—even if it’s just for a quick breath of fresh air.
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3. Connect with Others
Sometimes, I force myself to get social, even when I don’t feel like it. Attending a holiday gathering or being around people—even briefly—can lift my spirits and remind me that I’m not alone. It’s not always easy to show up, but I never regret it afterward.
When I’m at a holiday gathering, I try to connect with someone I haven’t seen in a while to catch up or introduce myself to someone new and get to know them. These genuine connections help shift my mood and remind me of the value of relationships and shared moments.
I also reach out to specific friends who can hold space for me and listen without judgment. When we truly connect, our nervous systems co-regulate and our breath and heartbeats begin to sync. This connection helps me feel grounded, supported, and more at ease.
A text isn’t enough. Hearing their voice or, better yet, being in their presence makes all the difference.
Tip: Call or meet a friend or make a plan to attend a gathering. When you’re there, seek out someone you haven’t seen in a while or introduce yourself to someone new. Authentic connection benefits everyone involved.
Take Care of Yourself
The world is tricky right now, and it’s easy to feel drained. These strategies—unplugging, walking in nature, and connecting with others—helped me reset after a tough week.
What works for you when you’re feeling down or overwhelmed? I’d love to hear your tips. Let’s tend lovingly to ourselves and each other.
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National Board Certified Health Coach
2 个月These are great suggestions Lisa! You are right, this time of year can be chaotic. I like to start my days off with a morning workout-it helps me mentally prepare for the day and then I don’t have to worry about trying to fit it in later. Happy Holidays to you and your family!
RN, BSN, CDCES
2 个月Great tips, Lisa. These often help me as well. One thing I often also turn to is getting my hands in the soil by taking care of my plants in the yard or house, as well as feeding the birds, and sometimes pulling weeds while listening to sounds of the neighborhood and yard. These are things that significantly revitalize me - I consider them my working meditation. Best wishes for a joyful season!!
Building Strong Communities Through Play, Connections and Conversations
2 个月Getting outdoors for an adventure is always good, as is connecting with friends to help you move forward! Tv, phone and computer not so much! Thanks for sharing Lisa.
Integral and Regenerative Leadership Coach | Mentor | Facilitator | Empowering Leaders, Teams, and Entrepreneurs to Flourish Through Purpose, Joy, Wholeness, and Collective Impact.
2 个月Love this!
I guide professional women on how to overcome emotional eating and live joyfully ?? I've been in your shoes, ask about my story.
2 个月Great suggestions, Lisa.