The end of the holiday season often leaves many of us feeling unexpectedly down, drained, irritated, or simply out of sorts. At Love This Therapy, we understand that this period, while often overlooked, can significantly impact your well-being. Whether you’re feeling let down after the holidays, overwhelmed by family dynamics, or just struggling with the dark, chilly winter days, it’s important to recognize and accept what you’re feeling, as well as find ways to meaningfully care for yourself.  

Understanding Post-Holiday Blues 

Post-holiday blues are a common phenomenon that can manifest as feelings of sadness, fatigue, irritability, and disorientation as the festive season winds down. You might find yourself struggling with the return to daily routines or the abrupt end of social gatherings. These feelings can be exacerbated by unmet expectations during the holidays, whether they relate to family interactions, personal experiences, or the festive events themselves (Sansone & Sansone, 2011). 

Symptoms of Post-Holiday Blues 

Recognizing the signs of post-holiday blues is the first step toward managing this common yet often overlooked condition. It typically emerges as the festive decorations come down and the regular routines resume, casting a shadow over what was a lively and joyous period. Here’s what to look out for: 

• Persistent Sadness or Low Mood: You might feel a continual sense of melancholy that doesn’t seem to lift, lingering longer than the brief disappointment of the season ending. 

• Lack of Motivation: Tasks and activities that you usually handle with ease might now feel burdensome, leading to procrastination and disinterest. 

• Fatigue or Low Energy: Even after a night’s rest, you may feel physically and mentally exhausted, struggling to get through your daily routine. 

• Irritability and Mood Swings: Small annoyances could trigger disproportionate reactions, with mood fluctuations becoming more pronounced. 

• Social Withdrawal: You might find yourself avoiding social interactions, preferring isolation, which is uncharacteristic compared to your usual social behavior. 

• Changes in Appetite or Sleep Patterns: Overeating or undereating, and experiencing disruptions in your sleep cycle, such as insomnia or oversleeping, are common signs. 

• Feelings of Overwhelm or Anxiety: The thought of resuming ‘normal’ life can feel overwhelming, and anxiety may set in when thinking about upcoming responsibilities or the rest of the winter season. 

If these feelings persist and begin to interfere with your daily life, it may be time to seek professional help to address and manage these symptoms effectively. 

The Role of Seasonal Affective Disorder (SAD) 

It’s also important to differentiate between the typical post-holiday blues and Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time each year, commonly in the winter months. Symptoms of SAD can include persistent low mood, a loss of pleasure or interest in everyday activities, and feelings of despair, guilt, and worthlessness (Melrose, 2015). If you notice that your post-holiday sadness is intense or lingering, it might be more than just the blues; it could be SAD. 

If you would like more in-depth information on this subject, please see our blog on SAD. 

Coping Strategies for Post-Holiday Blues 

1. Set Realistic Expectations and Reflect on Them 

Often, holiday blues stem from a gap between our expectations and reality. It’s helpful to reflect on these expectations and adjust them moving forward. Understand that it’s okay for holidays not to be perfect. Acknowledging this can significantly alleviate disappointment and stress (Koenig, 2016). 

2. Create a Routine 

Getting back into a regular daily routine can help mitigate feelings of disorientation after the holidays. Establish a structured daily schedule with clear, manageable goals to help regain a sense of normalcy and control over your life. 

3. Stay Physically Active 

Exercise is a powerful tool against depression, including SAD. Regular physical activity can boost your mood and energy levels, helping you overcome feelings of lethargy and sadness. Even a daily walk in natural light can be beneficial (Terman, 2007). 

4. Seek Social Support 

If you’re feeling overwhelmed by post-holiday blues, reach out to friends, family, or support groups. Sometimes, just talking about your feelings can make them more manageable. If social overwhelm is an issue, pace yourself; it’s okay to set boundaries and limit social interactions as you recover. 

5. Practice Mindfulness and Relaxation Techniques 

Mindfulness can help you stay grounded and connected to the present, which is especially useful when you’re dealing with disappointment or stress from the holidays. Techniques such as meditation, deep breathing exercises, or yoga can be highly effective (Goyal et al., 2014). 

6. Focus on New Goals or Activities 

With the excitement of the holidays over, setting new goals or starting new activities can provide something positive to focus on. This can be as simple as picking up a new hobby or planning something enjoyable in the near future. 

How Counselling Can Help 

Counselling can be a transformative process for those struggling with post-holiday blues or Seasonal Affective Disorder (SAD). It provides a safe, nonjudgmental space to explore and process your emotions, helping you make sense of the disappointment, exhaustion, or complex family dynamics that may have surfaced during the holidays. Our skilled counsellors can guide you in identifying unhealthy thought patterns, managing overwhelming feelings, and developing practical coping strategies tailored to your unique needs. Additionally, counselling offers the opportunity to build emotional resilience, improve communication skills, and set realistic expectations, empowering you to navigate not only the challenges of the post-holiday period but also other stressful times in your life. Whether you’re dealing with temporary sadness or a deeper, more persistent issue, counselling can help you regain a sense of balance, purpose, and emotional well-being. 

Conclusion 

The post-holiday period doesn’t have to be a time of prolonged sadness or struggle. By understanding the causes of your feelings and employing effective coping strategies, you can manage and overcome the blues. Remember, it’s important to take care of your emotional and mental health all year round, not just during the holidays. Incorporating these insights and strategies into your recovery can make a significant difference in your mental health and well-being.  

If you need support, please reach out to us at 604-229-4887 or info@lovethistherapy.com. We are here to help! 

References 

• Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368. 

• Koenig, A. M. (2016). Holiday blues: Recognition and management tips. Journal of Social Work Practice, 30(4), 391-400. 

• Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015. 

• Pjrek, E., Friedrich, M. E., Cambioli, L., Dold, M., Jäger, F., Komorowski, A., … & Winkler, D. (2020). Efficacy of light therapy in nonseasonal depression: A systematic review and meta-analysis. European Neuropsychopharmacology, 36, 1-8. 

• Sansone, R. A., & Sansone, L. A. (2011). The Christmas effect on psychopathology. Innovations in Clinical Neuroscience, 8(12), 10-13. 

• Terman, M. (2007). Evolving applications of light therapy. Sleep Medicine Reviews, 11(6), 497-507.