The excitement, warmth, and slower pace of winter break are a welcome relief for most kids—and parents too. Time off from schoolwork, early alarms, and busy schedules gives everyone a chance to recharge. But when January arrives and it’s time to return to school, many children (and families) experience what therapists call “re-entry blues.”
If your child seems more emotional, sluggish, or resistant to returning to their routine, you’re not alone. These post-holiday blues are a common and understandable response to the abrupt shift from holiday freedom to structured days. The good news? With patience, empathy, and a few practical strategies, you can make the back-to-school transition smoother for everyone in your home.
Why the Post-Holiday Blues Hit Hard
Coming down from the excitement of the holidays can be surprisingly tough for children. Here are some common reasons kids struggle during this time:
- A sudden shift in routine. Bedtimes were flexible, mornings slower. Returning to early wake-ups and deadlines feels like whiplash.
- Emotional let-down. After weeks of anticipation around gifts, family events, and fun, returning to “normal life” can feel anticlimactic.
- Less family time. Many kids enjoy having their parents around more during the holidays. The return to school—and for parents, to work—can bring feelings of separation or sadness.
- Winter blues. Short days and gray weather can contribute to lower energy and mood, especially in children sensitive to seasonal changes.
Understanding these emotional triggers helps you approach your child with compassion rather than frustration. They’re not being lazy or difficult—they’re adjusting.
Spotting the Signs of Re-entry Blues
Every child expresses their emotions differently, but some signs that your child may be struggling with post-holiday blues include:
- Trouble getting up in the morning or frequent requests for “just five more minutes.”
- Increased irritability, mood swings, or tears over small things
- Complaints of stomachaches or headaches before school
- Withdrawal from friends or favorite hobbies
- Decline in school performance or concentration
If these feelings linger beyond a couple of weeks or seem to intensify, it could signal more than just temporary re-entry stress. In those cases, reaching out for mental health support can be an important next step.
Practical Tips to Support a Smooth School Transition
Helping children bounce back after winter break isn’t about forcing enthusiasm—it’s about creating comfort, consistency, and connection. These strategies can make a big difference:
1. Re-establish Routines Gradually
Start with sleep. A consistent bedtime and wake-up schedule is key to reducing crankiness and stress. Try easing bedtime earlier by 15 minutes each night until your child adjusts to the school schedule. Set out clothes, pack lunches, and prep backpacks the night before to reduce morning chaos.
2. Validate Their Feelings
When your child says, “I don’t want to go back,” resist the urge to fix it immediately. Instead, offer empathy:
“I know—it’s hard going back after such a fun break. I feel that too sometimes.”
This normalizes their experience and opens space for honest conversation.
3. Highlight What’s Positive About School
Help them reconnect with what they enjoy about school. Mention favorite teachers, friends, art class, or an upcoming event. You might even schedule a fun playdate or weekend activity to give them something to look forward to beyond classes.
4. Keep the Joy of the Holidays Alive
The holidays may be over, but the spirit of connection doesn’t have to be. Incorporate small, comforting rituals: a weekly family movie night, a special breakfast on Fridays, or a game night after homework. These moments reinforce stability and help combat the sense of loss kids might feel post-holiday.
5. Practice Mindfulness or Relaxation Together
The transition back to structure can heighten stress and anxiety. Teach your child simple mindfulness tools like deep breathing, “squeeze and release” relaxation exercises, or five-minute meditations. Practicing together models healthy coping skills and offers comfort through shared activity.
6. Encourage Physical Activity
Movement can lift mood and regulate emotions. Encourage outdoor play even on chilly days in Missouri—bundling up for a neighborhood walk or a quick basketball game can significantly improve mental outlook.
7. Create Predictable After-School Downtime
When school resumes, children may feel overstimulated and exhausted. Build in buffer time before homework—snack breaks, quiet reading, or a bit of play can help them reset emotionally between the school day and evening routines.
Supporting Winter Break Mental Health at Home
It’s also worth addressing the broader mental health component of winter transitions. Darker winter months can affect serotonin levels, making kids (and parents) more susceptible to feeling down or restless. Think of your family’s winter mental health care as ongoing—not just a January issue.
Consider implementing small, consistent habits to maintain emotional balance:
- Keep blinds open for natural light or use a sun lamp in darker rooms.
- Schedule cozy but active indoor play (build forts, do family yoga, or cook together).
- Offer warmth and affection through connection—reading together, shared projects, or small surprises like love notes in lunchboxes.
Little moments of joy restore energy and teach your child that emotional wellness is something you can nurture together all season long.
When Extra Support Might Be Helpful
Sometimes, despite your best efforts, your child continues to struggle. If they:
- Express ongoing sadness or hopelessness,
- Show changes in appetite or sleep, or
- Withdraw consistently from friends or school activities—
—it might be time to seek additional support from a mental health professional.
At Marble Wellness, our therapists in St. Louis, Ballwin, Chesterfield, and surrounding Missouri communities specialize in helping children and families navigate transitional stress, big feelings, and seasonal emotional shifts. Therapy can provide children with healthy coping tools while giving parents guidance on how to support and connect through challenging times.
Creating a Balanced Start to the New Year
Returning to school after winter break often uncovers a mix of emotions—nostalgia for holiday comfort, anxiety about work or social pressures, and the general weariness of midwinter routines. But this transition can also be an opportunity: a moment to reset your family’s rhythms, reintroduce healthy habits, and reaffirm connections that matter most.
By approaching your child’s post-holiday adjustment with compassion, predictability, and patience, you’re not just helping them manage school transition stress—you’re teaching them lifelong skills for emotional resilience.
Consider Child Therapy in the St. Louis Area
If this season feels overwhelming for your child or your family, you don’t have to handle it alone. Reach out to Marble Wellness today to connect with a therapist who can help you navigate these emotional ups and downs confidently and with care. Not only do we have a team of therapists in Ballwin, MO, but we have also recently expanded to serve the Lake St. Louis and Wentzville area! Reach out to our Client Care Coordinator today to discuss your therapy options, both in-person and via online therapy in Missouri.
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The St. Louis area therapists at Marble Wellness are licensed mental health professionals serving clients in Ballwin, Lake St. Louis, and throughout the greater STL area, with online therapy in Missouri available across the state. Each member of our expert therapist team brings advanced training and extensive experience in areas like anxiety, depression, trauma, grief, life transitions, and relationship concerns.
When you reach out, you are matched with a therapist whose background, specialties, and style align with your goals so you can have both practical tools for right now and deeper insight for long-term change. To learn more about the therapists at Marble Wellness, visit our Meet Our Team page to read individual bios, specialties, and locations, and to take the next step toward the calmer, more fulfilling life you’ve been wanting.
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