Why Going Back to Work Feels Weird (And How to Feel Better Without Becoming a New Person Overnight)

If January had a personality, it would be a person who walks into the room holding a planner and saying:

“So… what are we doing with our lives now?”

And meanwhile you’re still emotionally recovering from:

• socializing

• sugar

• travel

• gift wrap debris

• and the fact that time isn’t real between Christmas and New Year’s

So if you’re feeling anxious, tired, weirdly restless, or slightly deflated at the start of the year—Gene wants you to know:

✅ You’re not lazy.
✅ You’re not behind.
✅ You’re not failing January.

You’re experiencing what a lot of people call January anxiety—and yes, it’s a real thing.

Let’s talk about why January hits like this, and what you can do that’s actually helpful (and not just “wake up at 5am and run”).

What Is “January Anxiety”?

January anxiety is that mix of emotions that tends to show up right after the holidays:

• low motivation

• dread about going back to work

• nervous energy

• sadness you can’t explain

• pressure to “get it together” immediately

• the feeling that you should be doing more… even though you’re still tired

It’s like the world expects you to hit “refresh” on your life at midnight on January 1st.

But your nervous system is like:

“Absolutely not.”

3 Reasons January Triggers Anxiety (According to Psychology + Gene’s Vibe Research)

1) January Creates Anticipatory Anxiety (AKA “Future Tripping”)

A lot of anxiety isn’t about what’s happening right now.
It’s about what might happen.

January is basically a giant open-ended question mark:

• What if this year is hard?

• What if I don’t hit my goals?

• What if I waste time?

• What if I can’t keep up?

And when your brain sees uncertainty, it does what brains do best:

🎯 Threat scanning.

It starts running imaginary scenarios like a movie trailer called:

“Everything You Forget To Do This Year.”

Gene Translation:
January is not scary because it’s real.
January is scary because it’s vague.

2) January Demands Peak Performance… When You’re Depleted

Let’s be honest.
Most of us enter January running on fumes.

December is basically an emotional triathlon:

• social obligations

• schedule disruption

• extra spending

• extra cooking

• extra everything

Then January shows up like:

“Okay! Now let’s transform!”

But emotionally, you’re still in recovery mode.

This is part of why going back to work after the holidays feels so rough. It’s not just returning to tasks—it’s returning to structure after weeks of stimulation.

Psychology calls this post-holiday blues: when the excitement and novelty drop off suddenly and your brain is left under-stimulated.

Gene Translation:
Your brain went from “sparkles and snacks” to “emails and meetings.”

That’s not a glow-up.
That’s whiplash.

3) January Threatens Your Identity (And Your Brain Does Not Like That)

January is marketed like this:

“Become a new you.”

But that can trigger anxiety because it implies:

“The current you isn’t good enough.”

And your brain, which wants stability and safety, hears:

🚨 Identity threat detected.

Even if you want change, the pressure to become a different person overnight can create stress because it turns habits into identity battles:

• “I should be someone who works out.”

• “I should be someone who is more organized.”

• “I should be someone who has it together.”

That’s not motivation.
That’s internal conflict.

Gene Translation:
You don’t need a new personality.
You need a nap and fewer expectations.

What to Do About January Anxiety (The Capy Life Way)

1) Stabilize Your Identity With One Small Win

Not a 47-item resolution list.

One small thing.
Something that proves:

“I am still me. I can do things.”

Examples:

• make your bed

• take a 10-minute walk

• answer one email

• drink water before panic-checking your inbox

Consistency calms the brain.
Small wins rebuild confidence.

2) Replenish Emotional Energy (Like It’s Your Job)

The goal is not “grind.”

The goal is: recovery + rhythm.

Your nervous system needs replenishing activities like:

• light movement

• creative hobbies

• quiet time

• cozy rituals

• being around safe people

Schedule rest like it matters. Because it does.

Gene-approved rest includes:

• blanket

• warm drink

• comfort show

• refusing unnecessary tasks

3) Turn “Resolutions” Into Systems

Goals can be overwhelming. Systems feel doable.

Instead of:
❌ “I will exercise more.”

Try:
✅ “I’ll walk for 10 minutes after lunch.”

Instead of:
❌ “I’m going to be organized.”

Try:
✅ “I’ll write tomorrow’s 3 priorities before bed.”

January anxiety gets worse when the goal is huge and vague.
It gets better when your plan is small and specific.

4) Transition Back to Work Gradually (Not Aggressively)

If you’re going back to work after Christmas and wondering why you feel weird:

That’s the transition.

Give yourself permission to:

• start with simpler tasks

• delay big decisions

• reduce expectations

• block off recovery time

Your brain needs time to recalibrate.

Gene Translation:
You are not a robot rebooting.
You are a capybara returning to society.

Gene’s Final Reminder

January doesn’t need to be loud.

You don’t need to “fix everything” this month.

You don’t need a brand new identity by next Tuesday.

Sometimes the bravest thing you can do is start slowly:

• one calm morning

• one small action

• one kind thought about yourself

You made it through the year.
That counts.

You’re allowed to begin gently. 🦫✨