Embracing the Post-Holiday Slump: A Guide for International Professionals

The glitter has settled, the holiday decorations are back in their boxes, and the "New Year, New Me" adrenaline is starting to wear thin. If you’re feeling a bit sluggish, uninspired, or just plain tired, we get it! For the international community, the post-holiday low can hit even harder. Maybe you’re navigating the "big chill" in a new city, or perhaps the distance from home feels a little more pronounced now that the festivities are over. Here's what you can try. Maybe you’ve seen some of our tips before, but remember: knowing is different from acting on it. Let’s get back into the groove of happily living abroad.

Prioritize Light Therapy for Your Brain

In many parts of the world, January means short days and grey skies. This lack of sunlight can disrupt your circadian rhythm and drop your serotonin levels. What can you do?

The 30-Minute Morning Rule: Try to get natural light within 30 minutes of waking up. Even if it’s cloudy, step outside. It signals to your brain that the day has started.

Invest in a SAD Lamp: If you’re in a particularly dark climate (we see you, Northern Europe!), a Seasonal Affective Disorder (SAD) lamp can be a game-changer. Just 20 minutes of exposure in the morning can significantly boost your mood.

Audit Your Sleep Hygiene

When we feel low, our instinct is to hibernate. But more sleep isn't always better sleep.

Watch the Wine Down: While a glass of red feels cozy in winter, alcohol disrupts REM sleep, leaving you groggy the next day. Drink at least 2 liters of water a day to keep your brain hydrated. Bonus tip: Start the day by drinking half a liter of water first thing in the morning.

The Cool & Dark Method: Keep your bedroom slightly cool and strictly screen-free for 30 minutes before bed. This helps your body produce melatonin naturally. And yes, also screen-free the first 30 minutes of your day!

Master the Micro-Routine

When motivation is low, looking at a massive to-do list can be paralyzing. Instead of planning your whole month, focus on Micro-Routines.

Win the First Hour: Don't check your emails in bed. Start with three non-negotiables: hydrate, move, and complete one deep work task.

The 5-Minute Rule: If a task feels too big, commit to doing it for just five minutes. Usually, the hardest part is starting; once you’re in motion, momentum takes over.

Reconnect with Your Global Community

The winter slump thrives on isolation. For those living abroad, this is the time when homesickness often masquerades as winter blues.

Schedule a Future-Focus Call: Reach out to a friend or a fellow expat. Don't just vent about the weather; talk about your goals for the coming year or even week.

Find Your Local Third Place: Whether it’s a cozy neighborhood coffee shop or a bouldering gym, find a place where people know your name. Human connection is the fastest way to regulate your nervous system.

Shift Your Mindset: The Wintering Concept

In our high-productivity culture, we expect ourselves to be on 365 days a year. But nature doesn't work that way, so neither do you.

Perspective Shift: Instead of fighting the slump, try Wintering. This is a season for reflection, reading, and internal growth. Use this slower pace to refine your skills or plan your next bigger international move. Whether that’s following a course or moving to a new country.

Embrace the Journey

You don't have to do it alone. The post-holiday low is a season, not a permanent state. By making small, intentional shifts in how you treat your body and your schedule, you’ll find that spark again.

How are you really feeling this January? Check in with yourself and be honest. Our community is here to support you. Whether you're struggling with the dark days or looking for your next career move abroad, you can always reach out to us.

Conclusion: Finding Your Path Forward

As we navigate through this winter season, remember that it's okay to feel a bit off. Embrace the journey, and take it one step at a time. You have the tools to thrive, even in the darkest months. Let’s support each other and emerge stronger together.

And remember, if you need a little extra help, don’t hesitate to connect with your community. We’re all in this together, and brighter days are ahead!