Red & Green to Blue: What Are the Post-Holiday Blues?
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For many, the ingredients of hot cocoa, reindeer, Mariah Carey, snowmen, and pine trees cook up to the ‘most wonderful time of the year’…but what happens once January rolls around and things aren’t so wonderful anymore? The aftermath of the magical holidays often gives way to an inevitable crash back to reality, triggering feelings of overwhelming sadness, stress, and loneliness.
According to Naomi Torres-Mackie, PhD, a clinical psychologist at Lenox Hill Hospital and head of research at The Mental Health Coalition, “After an exciting event like the holidays, there is often a feeling of disappointment or let-down…Looking ahead to something like the holidays can feel exciting, but when the event has passed, the loss of that excitement can feel bad. There can almost be a sense of emotional withdrawal from the holiday cheer.” (Hui, 2023).
This transient sadness, fatigue, loneliness, and dread for the upcoming winter months is far from uncommon, and psychologists have aptly coined the term ‘holiday blues’ to describe the phenomenon. Additionally, seasonal affective disorder (SAD) due to a change in seasons, reduced daylight, and decreased physical activity levels, tends to be most prominent as winter approaches, and often exacerbates the post-holiday blues (U.S. Department of Health and Human Services, 2023).
In further examining the post-holiday blues phenomenon, there was a recent study published in Innovations in Clinical Neuroscience titled “The Christmas Effect on Psychopathology,” where researchers conducted a comprehensive literature review of mental health around the holiday season spanning from 1980 to the present day. They employed specific search terms such as “Christmas,” “suicide,” “depression,” “psychiatric disorders,” and “self-harm behavior,” encompassing studies conducted in the United States and various other countries.
Their findings revealed a decline in the overall use of psychiatric emergency services and admissions, instances of self-harm behavior, and both attempted and completed suicides during the Christmas holiday period. However, the study noted an uptick or resurgence in these occurrences in the aftermath of the Christmas holiday season (Sansone, 2011).
How to Treat the Post-Holiday Blues
Get Enough Sleep
Ensuring an adequate amount of sleep daily isn’t just essential for mental well-being; it also serves as a preventative measure against chronic ailments like obesity, diabetes, high blood pressure, stroke, and mental distress. For individuals aged 18 and above, the recommended sleep duration is a minimum of seven hours per night.
Eat a Balanced and Nutritious Diet
The heightened stress of the holiday season often leads people to opt for foods high in fat and sugar, creating a cycle where such choices can further exacerbate stress and anxiety. To sustain healthy eating habits throughout the holidays and beyond, consider incorporating or replacing some items in your meal plan with healthier options, such as fresh fruits and vegetables.
Get in some physical activity
The pressures of the holiday season often disrupt regular workout routines, yet consistent exercise can significantly alleviate symptoms of depression or anxiety. To stay motivated or rekindle your workout regimen, consider partnering with family or friends for exercise sessions, or opt for activities that genuinely engage and interest you. Seeking support from friends and family can foster a sense of connection and prevent feelings of isolation. Close relationships can be invaluable in navigating challenging emotions.
Schedule activities in advance
Individuals might face a higher risk of experiencing post-holiday blues if they lack something to anticipate once the holiday season concludes. Proactively arranging something, regardless of its scale, can sustain a sense of happiness and continuity beyond the holiday season.
Try something new
If you’re considering future plans, you can opt for familiar choices such as dining at your beloved restaurant or organizing a game night with close friends. However, embracing novelty by experimenting with a new recipe or exploring a dance class you’ve been intrigued by is also worth considering. Trying something new can switch up your daily routine and thereby rekindle some motivation and cheer.
When are the Post-Holiday Blues Something More Serious?
The signs of post-holiday blues, such as feeling down, lacking motivation, experiencing sleep disruptions, or being easily irritated, can resemble those of clinical depression. Hence, it’s crucial to monitor how long these feelings persist after the holiday period.
“Depression typically involves enduring low spirits for most days over a span of two weeks or longer,” stated Torres-Mackie. “Post-holiday blues, however, tend to be shorter-lived and less disruptive to daily life. They’re also specifically tied to the post-holiday phase” (Hui, 2023)
Should any post-holiday blues start to significantly impact your everyday functionality—like struggling to get out of bed, attending work or school, leaving home, socializing, or accomplishing routine tasks—it might be wise to consult a healthcare professional.
“We anticipate individuals dealing with the blues to have a sequence of tough days that eventually fade away. However, if you find yourself feeling persistently low and depressed for most days over a period of two weeks or more, seeking additional help or support could be beneficial,” suggested Nicole Hollingshead, PhD, psychologist at The Ohio State University Wexner Medical Center (Hui, 2023).
References
Hui, A. (2023). How to manage the post-holiday blues-and when to seek help. Health.
https://www.health.com/post-holiday-blues-7090516
Sansone, R. A., & Sansone, L. A. (2011). The christmas effect on psychopathology. Innovations
in clinical neuroscience, 8(12), 10–13.
U.S. Department of Health and Human Services. (2023). Seasonal affective disorder. National
Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal- affective-disorder.