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The Post-Holiday Blues

The Post-Holiday Blues

After spending months gift shopping, baking and planning family events, getting back to “the real world” after January 1 can be jarring. While there aren’t a lot of studies about it, mental health experts notice there’s a downshift in people’s moods after the holidays.

They call this phenomenon the post-holiday blues, which can come with symptoms like disappointment, fatigue, sluggishness and feelings of loneliness or sadness.

In fact, in 2005, one psychologist dubbed the third Monday of January “Blue Monday,” alleging it was the “most depressing day of the year.” While that turned out to be a travel company’s marketing ploy, there is a connection between winter and our gloomy moods.

The American Psychological Association (APA) reports that 38% of Americans feel a decline in mood during the winter, and as many as 24% have seasonal affective disorder—a type of depression that occurs during certain times of the year.

No matter what you call it, there are strategies to pack your blues away after you’ve boxed up your twinkle lights. Some of those include:

Eating better.
It might be time to put down the sugar cookies. Studies indicate that diets with plenty of fish, whole grains, fruits, vegetables and vitamins can reduce depression by decreasing inflammation and making our brains healthier. However, people who eat nine or more servings of processed food daily are at 50% higher risk of developing depression.

Exercising more.
If you fell off the workout wagon during the holidays, that’s okay. It happens to a lot of us—and all the fatty foods and sugary drinks over the holidays probably didn’t help. However, one study found that increasing your physical activity can reduce depression by up to 26%. (And, if you’re having trouble sticking to your New Year’s resolutions, you can read our article this month on avoiding “Quitter’s Day.”)

Getting plenty of sleep.
A recent study in the Journal of Affective Disorders found that people who sleep fewer than 7 hours per night have an 86% greater risk of developing depression. Quality sleep, on the other hand, can help regulate the stress hormones that impact mood.

Planning something joyful.
If part of the reason you’re sad is that you miss the events of the holidays, plan something to look forward to—a party, a class related to your favorite hobby or attending a concert. If you’re missing the big gatherings of family or friends, why not plan a way to get together without it being a holiday? And if you live far apart, maybe regular video calls will help.

Practicing self-care.
Journaling, reading, meditating and even yoga are effective ways to battle stress, anxiety and sadness. In fact, several studies have found that practicing mindfulness reduces both depression and the recurrence of depressive episodes.

Keep in mind that we’re all unique when it comes to mental health. If these tips aren’t working for you and you feel more depressed than not for two weeks or more, it may be time to see your doctor.

Schedule an Appointment

If you think you are suffering from the post-holiday blues or depression, talk to your primary care physician about what they can do to help. They may also refer you to a therapist.

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