The joyous holiday season, celebrated with gatherings and festive activities, frequently transitions into a challenging period for many individuals. Post-holiday blues, characterized by feelings of sadness, fatigue, and disappointment, can cast a shadow on the start of the new year. However, by acknowledging and confronting these emotions, individuals can enter the new year filled with renewed purpose and well-being.
“Experiencing low moods after the holiday season can be common,” says Kristine Lokken, Ph.D., Chief Psychologist in the UAB Department of Psychiatry and Behavioral Neurobiology. “This can be due to a number of different factors, such as regret that things didn’t go as planned, remorse or shame for overspending or overindulging, renewed grief over the loss of a loved one, or feelings of loneliness from social media comparisons or upon return to routine activities. However, if these emotions persist, it is important to reach out for professional support as it may be a sign of a treatable underlying mental health issue such as depression or prolonged grief disorder.”
Lokken provides five tips to help navigate this transition and overcome post-holiday blues.
Establish Realistic Expectations
The holiday season often allows individuals to experience a unique blend of joy and happiness. However, this sense of delight is temporary once the return to normalcy and routine begins. It is important to recognize that feeling a sense of reluctance about returning to reality is normal. Instead of fixating on the fleeting holiday period, welcome the imperfections that come with readjusting to the routine. Shift your focus to the positive moments that unfolded during the festivities. This change in mindset can ease the transition and provide a more balanced perspective as we move past the holiday season.
Maintain Healthy Routines
The holiday season can disrupt regular routines, resulting in irregular sleep patterns, unhealthy eating habits, and decreased physical activity. Re-establishing a consistent daily routine can have a positive impact on mood and energy levels. Therefore, it is vital to prioritize adequate sleep, engage in regular exercise, and maintain a balanced diet. These simple yet powerful habits contribute to overall well-being and help combat the post-holiday slump.
Stay Connected
The holiday season often involves spending adequate time with loved ones. As the festivities wind down, it's important to maintain social connections. Reach out to friends and family members, share your experiences, and lend an empathetic ear to others. Social support plays a crucial role in managing emotional well-being and providing a sense of belonging and understanding. Attend social events or organize gatherings to foster a sense of community beyond the holiday season.
Practice Mindfulness and Self-Care
The post-holiday period is an excellent opportunity to emphasize mindfulness and self-care practices. Participate in activities that bring joy and relaxation, such as meditation, deep breathing exercises, or hobbies that promote a sense of fulfillment. You can also prioritize self-care by allocating time for activities that nourish your mental and emotional well-being. Taking intentional breaks to unwind throughout the week can minimize stress and foster resilience.
Set Achievable Goals
The start of a new year often brings a surge of resolutions and ambitious goals. While setting intentions for personal growth is admirable, it's essential to establish achievable and realistic goals. Break down larger objectives into smaller, manageable steps, allowing for a sense of accomplishment along the way. Celebrating small victories can boost self-esteem and motivation, counteracting feelings of post-holiday disappointment.