The Return to Routine and Why February Can Feel Hard

As February arrives, school returns and daily routines begin to settle back in. For many people, this is also when the emotional weight of the year ahead starts to show up. The return to structure, responsibility, and expectation can feel heavier than anticipated.

In clinic, I have been seeing an increase in people who report feeling flat or unmotivated, anxious about work or family responsibilities, overwhelmed by the return of routine at school or work, and self-critical for not coping better. These experiences are very common during this time of year and are frequently seen in counselling and psychotherapy settings.

The beginning of the year often comes with unspoken expectations to feel motivated, organised, and ready. When reality does not match that picture, anxiety and low mood can emerge. Rather than something being wrong, this is often a natural response to change, pressure, and responsibility returning all at once.

In counselling and psychotherapy, particularly within Acceptance and Commitment Therapy, the focus is not on getting rid of uncomfortable thoughts or feelings. Instead, people are supported to notice these internal experiences, allow them to be present, and reduce the struggle against them. When we stop fighting thoughts and feelings, they often lose some of their intensity and impact.

Cognitive Behavioural Therapy offers another helpful approach by exploring the beliefs that shape emotional responses. Questions such as what am I telling myself about this year, where did this belief come from, and is it accurate or helpful can bring awareness to unhelpful thinking patterns. By gently questioning and reframing these beliefs, many people experience greater clarity and emotional relief.

Another useful approach at this time of year is Behavioural Activation, which focuses on action rather than motivation. When people feel low, it is common to withdraw, reduce activity, avoid social connection, and lose structure. Behavioural Activation works by identifying small and meaningful activities, gradually reintroducing routine, and building momentum through action. Rather than waiting to feel better before doing something, taking meaningful action can support changes in mood over time.

Rather than setting rigid New Year’s resolutions, many people benefit from identifying a small number of core values to guide their decisions and behaviour. Values provide direction even when life is unpredictable. Goals may shift or be interrupted by illness, family needs, or unexpected events, but values remain something that can be lived by during difficult periods. Choosing two or three values that matter to you and identifying small steps towards honouring them can help set a steadier and more compassionate tone for the year. A values checklist, such as the one developed by Russ Harris, can be a helpful starting point; see it here

If the return to work, school, or routine feels heavier than expected, counselling and psychotherapy can provide a supportive space to understand what you are experiencing, develop practical coping strategies, reconnect with what matters to you, and create meaningful values-based steps moving forward.

Support during this time is not about fixing yourself. It is about responding to life’s challenges with clarity, compassion, and intention.

Counselling is available in Mornington and across the Mornington Peninsula through face-to-face counselling, telehealth sessions, and walk-and-talk counselling, supporting adults experiencing anxiety, low mood, stress, and life transitions.