Strategies for Managing Overwhelm
January can be a challenging month for many of us, especially for neurodivergent individuals. The holidays are over, routines have been disrupted, and the pressure to "start fresh" can feel overwhelming. Add in the darker days and colder weather, and it’s no surprise that the post-holiday period can be tough to navigate.
If you’re finding it hard to get back into the swing of things, you’re not alone. Here are some practical, neuroaffirming strategies to help ease the transition back into routine while prioritising your well-being.
Start Small with Your Routine
Getting back into a routine after the Christmas period doesn’t have to happen all at once. Start small and build up gradually.
Tip: Focus on one or two key parts of your day, like meal prep or a bedtime routine, and let the rest fall into place over time.
Why it works: Small steps are less overwhelming and help you feel a sense of achievement.
Embrace Flexible Planning
January often comes with big expectations to be productive, but rigid schedules can feel stifling. Instead, try energy-based or flexible planning.
How to do it: Prioritise tasks based on when you feel most energised during the day. For example, do creative work in the morning and save admin tasks for later.
Why it works: This approach works with your natural rhythms, making it easier to stay focused without adding unnecessary stress.
Acknowledge the Post-Holiday Blues
It’s common to feel a little low after the excitement of the Christmas period. Acknowledge your feelings and give yourself permission to take things slow.
Tip: Create moments of joy by incorporating small, comforting rituals into your day—like a morning coffee, reading a favourite book, or a short walk.
Why it works: Finding small pleasures helps balance the emotional ups and downs of the season.
Create a Post-Holiday Reset Routine
The chaos of the Christmas period can leave your environment and your mind feeling cluttered. A reset routine can help you regain a sense of control.
Ideas for a reset: Tidy one small area of your home, write down your goals for the week, or spend 10 minutes practising mindfulness or breathing exercises.
Why it works: A reset routine helps you transition gently and clears space for focus and calm.
Adjust Slowly to New Expectations
If you’ve taken a break from work, school, or other commitments, it can feel daunting to dive back in. Give yourself time to adjust.
Tip: Break larger tasks into smaller, manageable chunks and spread them out over a few days or weeks.
Why it works: This reduces the feeling of overwhelm and makes the process feel less intimidating.
Prioritise Rest and Recovery
January is a perfect time to focus on rest. Many of us come out of the holidays feeling burnt out, so make recovery a priority.
Tip: Build downtime into your routine, whether it’s a nap, journaling, or simply sitting quietly.
Why it works: Rest replenishes your energy and helps you approach tasks with a clearer mind.
Use Tools for Support
Visual supports, sensory tools, and tech aids can help you get organised and manage sensory overload as you transition back to routine.
Examples: A visual schedule, noise-cancelling headphones, or productivity apps like Trello or Notion.
Why it works: Tools simplify tasks and reduce the mental load of keeping track of everything.
Lean on Your Support Network
Reaching out for support can make a big difference, whether it’s a friend, family member, or mentor.
Tip: Share how you’re feeling and ask for help with specific tasks, like brainstorming solutions or just offering a listening ear.
Why it works: Connection reduces isolation and reminds you that you don’t have to face challenges alone.
Final Thoughts: Starting the Year with Self-Compassion
January doesn’t have to be about unrealistic resolutions or immediate productivity. It can be a time for gentle restarts and self-compassion. Allow yourself the grace to move at your own pace and focus on what truly matters to you.
If you or your family need extra support to navigate these transitions, Inclusive Outsource offers mentoring and guidance tailored to neurodivergent individuals. Let us help you ease back into routine and set the stage for a successful year ahead.
