8 useful strategies to deal with the ‘post-holiday depression’

On summer days (or any holiday that involves a long holiday) time seems to stretch like chewing gum. Timetables change and relaxation is the only rule. There are no deadlines, start and finish times, calls from impatient bosses, or bad office rolls. And the happiness of these times of the year seems to last forever. But... it is not. And the return to reality is like a bucket of cold water for many. That sadness, that uneasiness, that anxiety is widespread. So much so that it has a name: post-holiday depression or post-vacation syndrome. 

This period, typically characterized by feelings of sadness, irritability, and low energy, can hit hard as the festive cheer fades and the realities of daily life resume. In the USA, the National Alliance on Mental Illness (NAMI) reports that 64% of people experience a decline in their mental health during the holiday season, with the aftereffects lingering well into January. 

The exact causes of post-holiday depression are multifaceted. One significant factor is the sudden drop in adrenaline levels after the heightened emotions and stress of the holiday season. This abrupt withdrawal can have a profound impact on our biological and psychological well-being, leading to feelings of emptiness and disorientation.

Additionally, the contrast effect plays a role. This cognitive bias, where the brain exaggerates the differences between experiences, can make the return to routine life seem disproportionately bleak compared to the festive period. The holiday season, with its break from routine and often unrealistic expectations of joy and togetherness, creates a sharp contrast when regular life resumes, amplifying feelings of dissatisfaction and depression.

Why Do We Feel Depressed After the Holidays?

For many, the holiday season is the only significant break from routine throughout the year. The return to everyday life can feel like a jarring shift, especially if the holidays were particularly joyful or, conversely, stressful. Our brains, wired to seek pleasure and avoid discomfort, may struggle to adjust to the monotony and demands of regular life after the intense emotional highs (and lows) of the holidays.

This phenomenon is a sign of healthy psychological functioning, where the brain tricks us into believing that the holiday period was more enjoyable than it might have been, making the return to reality seem all the more difficult.

Post-holiday depression is a common experience, but it doesn’t have to overshadow the new year. By acknowledging your feelings, planning for the transition back to routine, and prioritizing your well-being, you can navigate this challenging period with resilience. 

Remember that it’s okay to feel a bit down after the holidays—it’s a natural part of the emotional cycle. With time, patience, and the right strategies, you can overcome the post-holiday blues and start the new year with a renewed sense of purpose and positivity.

8 Strategies to Overcome Post-Holiday Depression

If you're finding it hard to shake off the post-holiday blues, the following strategies can help you manage your emotions and transition back into your routine with greater ease.

1. Acknowledge Your Feelings

It's important to recognize that feeling low after the holidays is a normal response. The first step in overcoming post-holiday depression is to acknowledge your emotions rather than suppress them. Talk about your feelings with friends, family, or a support group. Sharing your experiences can help you process them more effectively and prevent the buildup of stress.

2. Plan for the Transition

The abrupt shift from holiday leisure to work and routine can be overwhelming. To ease this transition, try to gradually reintroduce yourself to your daily schedule. If possible, avoid packing your first few days back with too many obligations. Additionally, planning mini-breaks or weekend getaways can give you something to look forward to, softening the emotional comedown.

3. Reflect on Your Holiday

Take time to cherish the memories from your holiday. Whether it’s looking at photos, sharing stories, or writing about your experiences, reliving positive moments can lift your spirits. If your holiday brought new insights or inspired new habits, try to incorporate these into your daily life. This can help maintain the sense of joy and fulfillment you experienced during the holidays.

4. Focus on Your Well-Being

After a period of indulgence, it’s crucial to prioritize your physical and mental health. Ensure you're getting enough sleep, eating a balanced diet, and exercising regularly. These basic self-care practices are essential for maintaining a stable mood and preventing depression. Additionally, consider incorporating mindfulness practices like meditation or deep breathing exercises into your routine to help reduce anxiety and keep you grounded.

5. Set New Goals

The start of a new year is a natural time for setting goals. Use the momentum from your holiday to set new personal or professional objectives. Having something to work towards can reignite your sense of purpose and help you focus on the future rather than dwelling on the end of the holiday season. Starting a new hobby or pursuing a passion project can also provide a fresh source of excitement and fulfillment.

6. Stay Socially Connected

Social interaction is a key component of well-being. After the flurry of holiday gatherings, it can be easy to retreat into solitude, but staying connected with friends and family is important for maintaining a positive mood. Plan social activities, even if they’re low-key, to keep your spirits up. Volunteering or engaging in community service can also provide a sense of purpose and help combat feelings of isolation.

7. Get Outside

Spending time in nature has been shown to have a calming effect on the mind and body. Even if your holiday involves a lot of outdoor activities, continuing to spend time in green spaces can help maintain your mood. Whether it’s a walk in the park, a hike, or simply sitting outside with a book, being in nature can reduce stress and improve your overall sense of well-being.

8. Consider Professional Help

If your post-holiday depression lingers or becomes overwhelming, it’s important to seek help from a mental health professional. Persistent feelings of sadness, anxiety, or hopelessness may be signs of a more serious condition, such as clinical depression or anxiety disorder. A therapist can help you explore your symptoms and develop effective coping strategies to manage your mental health.