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Depression
Coping With Post-Holiday Blues
Try these strategies for reclaiming joy.
Posted December 23, 2024 Reviewed by Davia Sills
Key points
- When the holidays end, it’s common to experience low mood—what many people call the “post-holiday blues.”
- Transitioning back to a normal schedule can feel overwhelming. Ease into a routine.
- Physical activity increases the brain's levels of dopamine and serotonin, even after a short walk outside.
- If a person's feelings of sadness are intense, they may be experiencing seasonal affective disorder (SAD).
The holiday season often brings intense emotions, from joy and excitement to stress and exhaustion. When the holidays end, it’s common to experience low mood—what many people call the “post-holiday blues.” This post-holiday time can feel like a let-down, especially after weeks of celebration, socializing, and high expectations. The good news is that these feelings are usually temporary, and there are ways to cope.
Here’s a guide to understanding and dealing with the post-holiday blues. (Note that the post-holiday blues are different than seasonal affective disorder.)
Why Do the Post-Holiday Blues Happen?
The post-holiday blues can happen for several reasons: The emotional highs and lows of the holidays are over; you are having financial stress and experiencing the aftermath of holiday spending; there are shorter days and colder weather, potentially causing or increasing seasonal affective disorder; your expectations for the holidays weren’t met; and you have exhaustion after weeks of planning, celebrating, or just focusing on getting through the holidays.
Understanding these triggers is the first step in addressing the post-holiday blues. Next, you’ll learn practical strategies to help you cope.
Gradually Get Back to a Routine
Transitioning back to your pre-holiday schedule can feel overwhelming. Ease into your routine by setting small, achievable goals for the first few weeks after the holidays. This will help you regain some structure without feeling too much pressure.
Prioritize self-care habits like regular sleep, meal planning, and moderate exercise. The more you practice healthy habits, the more you may see an increase in your energy and mood.
Practice Self-Compassion
It’s easy to be hard on yourself for feeling down, especially when others seem to have moved on without issues. Instead, acknowledge your emotions without judgment. Many people feel down after the holiday season. Reflect on what the holidays meant to you and why their end feels bittersweet. Journaling can help you process these emotions and identify your needs moving forward.
Plan Something to Look Forward To
There is a lot of unstructured time after the holidays. Create new events or milestones to look forward to, no matter how small. Things to look forward to include scheduling a coffee date with a friend, planning a day trip, discovering something new in your town, or starting a new hobby.
Having something to look forward to can help you regain your excitement and give you a fresh perspective on the months ahead.
Focus on Financial Health
If holiday spending has left you stressed, take proactive steps to regain control over your finances. Create a budget for the new year and develop a plan to pay off any debts. Look at budgeting apps and see if one may work for you. If you are new to budgeting, watch a few videos, read an article, or talk with a trusted friend who uses a budget. Seeing a clear path forward can reduce your anxiety and help you feel more empowered.
Remember that meaningful experiences don’t always require spending. Look for free or low-cost activities, like visiting local parks, attending community events, or exploring creative hobbies.
Stay Physically Active
Exercise is a proven mood booster. Physical activity increases your brain’s levels of dopamine and serotonin, both of which can decrease feelings of sadness and improve your overall well-being (Pahlavani, 2024). Even a short daily walk outdoors can make a big difference.
If you’re struggling to motivate yourself to move, try exercising in a way that feels fun rather than like a chore. Dancing, yoga, or joining a recreational sports team are great ways to stay active while enjoying yourself.
Connect With Others
Feelings of isolation can increase the post-holiday blues. Reach out to friends, family, or coworkers, even if you don’t feel like socializing. A simple phone call or shared meal can help you feel more connected and supported.
If you miss the sense of togetherness the holidays bring, consider volunteering. Helping others benefits your community and provides a sense of purpose and fulfillment. Research shows that volunteering helps decrease symptoms of anxiety and depression (Stuart et al., 2020).
Reframe Your Perspective
The post-holiday period is an opportunity for growth and renewal. In addition to mourning the end of the holidays, this time is also viewed as a chance to set intentions for the new year. Reflect on the lessons you learned over the past year and how you want to move forward.
Practicing gratitude can also shift your mindset. Take a few moments each day to write down things you’re thankful for. This simple habit can help you focus on the positive aspects of your life. Note that we are still acknowledging challenges exist.
Address Seasonal Affective Disorder (SAD)
If your feelings of sadness feel particularly intense and persist over time, you may be experiencing symptoms of SAD. Common signs include low energy, difficulty concentrating, and persistent sadness. Consult a mental health professional, as treatment options like therapy or medication can be highly effective.
Be Mindful of Substance Use
During periods of low mood, it’s tempting to rely on alcohol or comfort foods for temporary relief. However, these can often increase feelings of sadness over time. Instead, focus on healthy ways to soothe, relieve, and process feelings of sadness. Speak with a mental health professional if you feel you have become reliant on unhealthy coping mechanisms.
Conclusion
The post-holiday blues affect many people. You are transitioning from the fast pace of the holidays to the grind of everyday life. By taking proactive steps to care for your mental and emotional health, the post-holiday slump may improve over how you felt last year. Consult a mental health professional if your mood is impacting your daily functioning or if it’s causing friction in your relationships with friends and family.
Copyright 2024. Sarkis Media LLC.
References
Pahlavani, H. A. (2024). Possible role of exercise therapy on depression: Effector neurotransmitters as key players. Behavioural brain research, 459, 114791.
Stuart, J., Kamerāde, D., Connolly, S., Ellis, A. P., Nichols, G., & Grotz, J. (2020). The impacts of volunteering on the subjective wellbeing of volunteers: A rapid evidence assessment. What Works Centre for Wellbeing.
