Post-holiday blues
The holidays have a way of pulling us into a different rhythm. The days stretch long, untethered from the usual constraints of schedules and responsibilities. There’s the joy of togetherness, the comfort of tradition, and, for many, a pause from the demands of work or school. But as the decorations are packed away and the calendar flips forward, there’s often an undercurrent of dread: the post-holiday blues.
This phenomenon is surprisingly common. After all, transitions are hard. The contrast between the slower pace of the holidays and the brisk, structured cadence of work or school can feel jarring. Add to that the darker, colder days of January (at least in many parts of the world), and it’s no wonder so many people feel sluggish, unmotivated, or even irritable.
From a psychological perspective, there’s a lot at play here. First, there’s the abrupt shift in dopamine levels. The holidays often bring bursts of joy and excitement—whether it’s through gift-giving, reconnecting with loved ones, or indulging in seasonal treats. Returning to routine can feel flat by comparison. Second, there’s a loss of perceived freedom. Many of us have more autonomy over our time during the holidays, and re-entering environments with deadlines, expectations, and structure can feel constraining. Lastly, there’s the power of anticipation. Leading up to the holidays, there’s a buildup of excitement. Once it’s over, we’re left with a void—a natural letdown from all that anticipation.
So, what can we do about it? Here are some strategies to help navigate this transition:
1. Acknowledge the Shift
Start by naming your feelings. The post-holiday blues are authentic, and feeling a bit off is okay. Simply recognizing this as a regular part of the transition can be validating.
2. Ease Back Into Routine
Instead of diving headfirst into full-throttle productivity, try staggered re-entry. Set small, achievable goals for the first week back, such as completing a single work task or getting back into a sleep schedule. Give yourself grace as you recalibrate.
3. Plan Small Joys
One of the hardest parts of this transition is feeling like there’s nothing to look forward to. So, create things to anticipate: schedule a coffee date with a friend, start a new book, or plan a movie night. These don’t have to be grand gestures—just small moments that bring delight.
4. Stay Connected
If the holidays brought you closer to friends or family, don’t let those connections slip away. Keep the momentum going with phone calls, texts, or even a mid-January get-together. Social support is a key buffer against feelings of isolation and low mood.
5. Get Outside
Even if it’s cold, try to spend time outdoors. Sunlight (or even just daylight) can help regulate your mood thanks to its impact on your circadian rhythm and serotonin levels. A brisk walk, even for 10 minutes, can make a difference.
6. Be Gentle With Yourself
Transitions require energy, and it’s normal to feel a bit depleted. Practice self-compassion during this time. Instead of judging yourself for feeling low or unproductive, treat yourself with the same kindness you’d extend to a friend.
7. Set Intentions, Not Resolutions
The start of a new year often comes with pressure to overhaul your life. But grand, rigid resolutions can add to the post-holiday stress. Instead, consider setting intentions—gentler, more flexible goals that guide you without overwhelming you.
It’s worth noting that while post-holiday blues are common, they should gradually fade as you settle back into your routine. If your low mood persists or intensifies, it might be worth checking in with a mental health professional to rule out something more significant, like seasonal affective disorder (SAD) or clinical depression.
Returning to work or school after the holidays isn’t easy, but it’s also an opportunity to reset. You’ve just come through a period of rest and reflection. Instead of seeing the end of the holidays as a loss, try to view it as a new beginning—a chance to carry forward the things that nourished you during the season while letting go of what didn’t. And remember: spring is just around the corner.
