How to Prep Yourself for the Post-Holiday Blues
A 2011 research review indicated a decline in individuals using or admitted to psychiatric emergency services, engaging in self-harm behavior, or attempting or dying by suicide as Christmas approaches.
However, there was a rebound across the board post-holiday.
There are several reasons why someone may experience post-holiday blues, notes Mike Dow, psychotherapist at Field Trip and New York Times bestselling author of “The Brain Fog Fix.”
These include:
that everyone else had a great time with loving families during the holidays
loneliness
isolation
family problems, like estrangement
pre-existing mental health issues
alcohol misuse or binge-drinking during the holiday
Dow says loneliness and isolation are two of the most striking factors in the development of post-holiday blues. He says this makes sense based on epigenetics, or the study of how behavioral and environmental factors influence how genes work without changing DNA.
“The stress of loneliness can ‘turn on’ genes for mental illness—especially in those with a personal or family history,” Dow says.
On the flip side, Dow notes that people who enjoy spending time with their family and friends may get a boost of feel-good neurotransmitters like dopamine, serotonin, and oxytocin.
When the season ends, so does that boost and the let-down begins.
A survey of 1,000 Americans suggested that 47 percent of men and 40 percent of women engaged in binge drinking on New Year’s Eve, more than any other holiday.
In the survey, binge drinking was defined as five or more drinks for men and four or more for women in two hours.
The CDC defines binge drinking as four drinks or more on a single occasion for women and five or more during a single occasion for men.
Though not about post-holiday feelings in particular, a 2020 study of people in Singapore linked binge drinking with mental health issues and reduced quality of life.
Preparing for post-holiday blues
You may think it’s too early to think about post-holiday blues, but Dow says it’s never too soon to have plans for prevention.
Set boundaries for the holidays
Post-holiday blues may be triggered in part by your experience during the holidays.
Feeling obligated to attend events with family members you have issues with or participating in traditions you don’t enjoy can lead to feelings of frustration.
You may also look at other friends’ happy social media posts and feel envy.
“Set boundaries, especially if you’re a people pleaser,” Dow says.
Boundaries may mean skipping certain family functions, but you may also be able to strike a compromise that appeases a loved one while protecting your mental health.
“If your mom wants you to come home for 10 days, but you grow increasingly anxious at home, then go for a weekend,” Dow suggests. “If you’re more comfortable at a hotel, then sleep there.”
Change the way you think
Mazzei notes that people may spend the holiday season dreading what comes after. She suggests nixing these unhelpful thoughts through cognitive reframing.
“For example, you may reframe the thought, ‘January is going to be a terrible month’ into ‘Although I will miss the holidays, I’m going to focus on what’s important to me now and be grateful for the time I experienced during the holiday,’” Mazzei says.
Though there aren’t studies on cognitive reframing specifically related to the holiday season and the period after, a 2018 study of 201 people with severe mental illness and post-traumatic stress disorder (PTSD) suggested cognitive restructuring significantly reduced PTSD symptoms.
Establish a self-care routine
Staying in a routine can be hard during the holiday hustle, but Ficken says routinely making time for yourself can help you transition from one season to the next.
“The parties and holiday fun might be over, but your self-care routine remains,” Ficken says. That consistency can help get you through those blues.”
Ficken says this routine doesn’t have to be elaborate. It might simply be walking once per week or getting coffee with a good friend every Friday morning.
Use the buddy system
Some people experience post-holiday blues after the whirlwind of social events. The sudden solitude can bring up feelings of isolation and loneliness.
Leaning on friends can help you continue to feel connected. If you’re anticipating post-holiday blues, give someone you trust a heads up.
“Connect with a friend and ask for what you need in positive and very specific requests,” Dow says. “It’s a lot easier for your best friend to check in with you every day via text if you ask for that.”
Vague statements like, “The time after the holidays is no fun,” may only elicit a nod rather than an actionable, helpful response from your friend.
During these conversations, be honest about your feelings.
“Look at your system of support and share some of your post-holiday blues experiences with them,” says Kiana Shelton, LCSW, of Mindpath Health.
They may be experiencing similar feelings, and you’ll feel less alone.
Practice gratitude
Practicing gratitude during the entire holiday season can allow good feelings to carry over into the rest of the year.
“Try to come up with three things that you are grateful for daily,” Mazzei recommends. “Continue with this practice after the holidays.”
Research from 2019 indicated that gratitude might increase life satisfaction.
Schedule events for after the holidays
Though the steady flow of parties and gatherings can be stressful, not everyone looks forward to the added downtime post-holidays.
Shelton suggests making plans to continue to make plans with those whose company you’d like to keep—particularly if the holidays remind you that you don’t see one another often enough.
“Some of our post-holiday blues consist of reflecting on how infrequently we see family and friends during the rest of the year,” Shelton says. “Setting up plans can give you some more things to look forward to.”
Cope on-the-fly
Even if you have a support system and coping mechanisms prepared, you may be taken aback by how challenging the post-holiday blues are this year.
You can acknowledge your feelings by journaling or speaking with a friend, but this step is essential.
“There’s that sweet spot that lies in between ruminating in loneliness and denying it,” Dow says. “Once you acknowledge your feelings, they will tend to feel manageable.”
Dow says that reframing feelings, including challenging ones, allows you to examine what changes are necessary.
“Lonely? Time to form deeper relationships,” Dow says.
Empty? Consider volunteering or adding something that will bring meaning into your life. Feeling down about yourself? Time to make a change in the coming year.
Finally, circle back to gratitude journaling and write down three things you’re grateful for.
Line up professional support
If the post-holiday blues typically hit you particularly hard, ensure you have professional support in place.
“You could set up a session with your therapist for the day after Christmas just in case you need it,” Dow says.
It may feel like a setback to feel so down, especially if you’ve worked hard on your mental health all year and were able to scale back on therapy sessions.
Still, Shelton stresses it’s important to give yourself grace.
“Adjustment periods can be hard, but with a few tools, you can find yourself back to your version of normal rather quickly,” Shelton says. “Consider this a quick mental health tune-up.”
You can find therapists through:
family and friend referrals
healthcare providers
Insurance
Takeaway
Mental health providers say post-holiday blues are a normal response to adjusting to life after the winter holidays. They occur for different reasons in different people.
If you know you struggle with post-holiday blues, you can prepare for them in advance. Line up support, such as friends or a therapist.
Establishing year-round self-care routines and planning fun events for January and February can also ease the transition.
People in colder countries understand the magic of winter. What's their secret?
A decade ago, Kari Leibowitz traveled to Tromsø, a city located above the Arctic Circle in Norway, to study a curious phenomenon.
Although the city experiences polar night, a time of darkness when the sun doesn't rise above the horizon for two months of the year, its residents didn't tend to perceive the long winter as dreary. In fact, they saw it as a time of opportunity.
This positive outlook toward the season is what Leibowitz calls "wintertime mindset." She has also observed it among people in her research trips across Scandinavia, the Nordic region, northern Japan and other places with extreme winters.
Leibowitz explains how to embrace this attitude in a book published in October, How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days. Winter can be "cozy, magical and refreshing," she says. We just need to orient ourselves toward the good things about it.
Leibowitz, a health psychologist, talked to Life Kit about finding comfort and joy in the changes around us all year round. This interview has been edited for length and clarity.
You grew up on the Jersey Shore in New Jersey, a summer destination. How did that shape your views of winter?
I had this cultural understanding that was so engrained it was almost a fact: Winter sucks. Winter is depressing. Winter is bad for your physical and mental health and well-being. End of story.
But as you've learned, some people — especially those who live in places with harsh winters — regard the season as a beautiful, cozy and enjoyable time of year. In fact, in a study from 2020, you found that the further north people lived, the more positive their wintertime mindset was. Why is that?
You have no choice. When you have such an extreme change between seasons, especially from light to dark, summer to winter, you need to adjust your behavior and adapt the way you're living according to the season. This adaptation is really healthy and useful.
Why does mindset matter so much when it comes to winter?
Many studies have shown that mindsets impact our physical functioning, our emotional well-being, how we move throughout the world and our physiology.
When you have the mindset that winter is wonderful, you are more likely to notice and focus on the things you enjoy about the season. The way that going for an evening walk in the winter makes you feel refreshed, or the way that the indirect light of winter is really beautiful and extremely well-suited for cozy activities like reading, baking or writing.
In nature, winter is a time for rest and recuperation. But you point out that we humans don't think those patterns apply to us.
I have friends who know what I study. After the clocks change in November, they'll say things to me like, "Oh, I've just been so tired lately. I don't know what's wrong with me." And I'm like, "There's nothing wrong with you. You're a living being on a planet with a climate, you know?"
If you look at every living thing on Earth, plant or animal, they are all changing their behavior in winter in some way. They're migrating or hibernating, shedding their leaves, storing up their energy for spring. Our modern societies and conveniences have convinced us that it's a personal or moral failure if we want to slow down in the winter.
Your book offers practical suggestions on how to get into winter mode. When winter begins, you suggest making a list of five things you're looking forward to about the season. What's one thing on your list?
Candles. When you light them with the intention of embracing and celebrating the darkness, it actually has a profound impact on your experience. It changes the meaning of winter darkness.
How can we bring more warmth into our daily lives?
I like to change my diet seasonally as much as I can. I switch from a cold breakfast in the summer to a warm breakfast in the winter. And I switch from iced coffee to hot coffee. I swap out my lighter summer comforter for a thicker winter comforter. I pull out my favorite coats from storage.
These are the things I need to be comfortable in the winter. And they reorient my attention from the negative things about the cold, dark and wet to the things I enjoy when the temperature drops.
You encourage reclaiming a summer activity during the winter, like walking on the beach or having a picnic in the park. Why is that?
A lot of us experience winter lethargy, that sluggishness that comes from being inside all the time. A few hours out in the cold revitalizes us.
Go out, bundle in your winter layers, cook some hot dogs on the grill, drink some hot chocolate and enjoy the winter weather. Find a park near you that has a fire pit or a charcoal grill, and gather your friends around it. This is a very Scandinavian pastime.
But it's so cold out there!
In Norway, they have this saying: "There's no such thing as bad weather, only bad clothing." You want to be warm enough. That's the No. 1 thing that makes the biggest difference in people's comfort and ability to get outside.
In your book, you mention a practice called "big light off." What is it, and how does it impact your well-being?
"Big light off" is what my husband and I call it when we turn off the overhead lights in our home, especially in the darkness of winter. It's not a totally original idea, but it's something you'll see throughout Scandinavia. People there love lamps and candles and soft light. It makes the darkness friendlier and creates a moody, cozy atmosphere that feels very intimate. People open up, the conversations are different.
There's some research showing that darkness enhances creativity because it gets rid of our usual inhibitions and constraints. And that can be special to winter.
Supporting Your Mental Health During the Holiday Season
In the 2003 holiday movie classic, “Elf,” the main character, Buddy, shares a particular fondness for the holiday season, “The best way to spread Christmas cheer is singing loud for all to hear!” No matter what traditions you celebrate this winter, not everyone shares Buddy’s enthusiasm for this season. While the holidays can be a time of celebration and joy for many, it also can be a period of stress, sadness, and loneliness for others—and sometimes can be particularly difficult for people living with mental health and substance use conditions.
A survey conducted by the National Alliance on Mental Illness (NAMI) found that 64 percent of individuals living with a mental illness reported that their conditions worsened around the holidays. Whether due to separation from loved ones, personal grief, the pressures of gift-giving, economic hardship, challenging interactions with family members, or shorter days, this time of year can bring unique behavioral health challenges.
As we approach the holiday season, it is important to remember that it is very common to feel added stress — and this stress can worsen symptoms of a mental health condition, such as depression or anxiety, or a substance use disorder. However, there are ways to help address the stress or condition and improve your mental health. Below are strategies to help you find moments of joy amidst the hustle and bustle this holiday season.
Strategies for supporting your mental health:
Pay attention to your feelings
Remember that it is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to addressing and nurturing them.Develop a plan for when you are feeling stressed, sad, or lonely
This plan may include calling a friend or family member, going for a walk, engaging in an activity that brings joy, or watching a favorite movie. Having a plan ahead of time can help ensure the difficult moments are more manageable.Practice self-care
It is important to schedule time for yourself and activities that recharge your mind and body. This may include reading a good book, working out, spending time in nature, and practicing stress management skills, such as deep breathing, meditation, and mindfulness. It is also important to remember to prioritize necessities, including eating a balanced diet, getting plenty of sleep, and finding time for exercise.Connect with community
If you can’t be near loved ones during the holidays, finding a supportive community through clubs, support groups, community centers, local meetups, and faith communities can help reduce feelings of loneliness and isolation. Consider scheduling a regular phone call with family and friends as well.Support others
During this time of year feelings of grief and loss can amplify. Check in on loved ones who may be alone or struggling during the holiday season. Helping a friend or neighbor not only gives joy to others, but it can improve your own happiness and well-being.Recognize seasonal mood changes
Seasonal Affective Disorder (SAD) is a condition in which people experience symptoms of depression that are triggered by the change in seasons as the days get shorter. While this form of depression often improves in the spring and summer, it is important to talk with your health care provider if you feel you are experiencing these symptoms. Treatment is effective and may include light therapy, antidepressant medication, and/or talk therapy.Avoid alcohol and drugs
For people in recovery, the holiday season presents challenges that can trigger the use of alcohol and drugs. Having a plan for navigating social events and feelings of loneliness, can reduce the risk of substance use. For family and friends, it is important to check in on those who may be struggling with substance use over the holidays.Know when to seek help
If you feel that your mental health struggles are becoming overwhelming and difficult to handle, it is important to seek help and know that treatment is available. Below are free and confidential resources that can connect you with effective treatment and support.
You are not alone. Here’s how to seek help.
SAMHSA’s National Helpline — 1-800-662-HELP (4357) - A confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
FindSupport.gov — An online guide that helps people navigate through common questions when they are at the start of their journey to better behavioral health.
FindTreatment.gov — A confidential and anonymous source of information for persons seeking treatment facilities in the United States or U.S. Territories for substance use/addiction and/or mental health problems.
988 Suicide & Crisis Lifeline — If you or someone you know needs support now, you can contact the 988 Suicide and Crisis Lifeline. Simply call or text 988 or chat 988lifeline.org.
Veterans Crisis Line — Reach caring, qualified responders with the Department of Veterans Affairs. Many of them are Veterans themselves. Dial 988 then press 1.
The Days are Getting Shorter—Are You Feeling the Effects of Seasonal Affective Disorder?
We’re in full Fall swing, which means baseball playoffs, pumpkin spice everything, cool, crisp weather, and shorter days. If you’re like most people, even if you love Autumn, you secretly crave more hours of sunlight every day. Why? Our bodies naturally crave the energy and mood-boosting power of the sun. When we start to experience fewer regular hours of daylight, especially as Fall turns to Winter, it can begin to impact your mood, especially if you are sensitive to a condition called Seasonal Affective Disorder (SAD). What is this moody condition, and how might it be affecting your internal happiness-o-meter? Read on to find out.
What is SAD?
SAD, often referred to as major depressive disorder with seasonal pattern, is a type of depression that’s associated with the changing of the seasons. Those who experience SAD most often feel a decline in their mood in the Fall and Winter months. While experts still need to conduct more research on the causes of SAD, the American Psychiatric Association (APA) believes the condition may be triggered by reduced exposure to sunlight, causing a chemical imbalance in the brain and a disruption of the circadian rhythm (our internal clock).
While the APA reports that only about five percent of Americans experience SAD annually, it can plague their mood for up to 40 percent of the year.
SAD Symptoms
Symptoms of Fall and Winter SAD may include:
Regular feelings of depression or hopelessness
Difficulty sleeping
Changes in appetite or weight
Being easily agitated
Reduced interest in hobbies and activities
Feelings of low energy
Difficulty concentrating
In the most severe cases, SAD can result in thoughts of death or suicidal ideation.
What to Do if You Believe You are Experiencing SAD
If you notice a recurring, negative impact on your mood and emotional wellbeing during times of the year that experience less consistent daylight, talk to your doctor. He or she will be able to diagnose whether or not you are experiencing a seasonal, or more persistent form of major depressive disorder, and can prescribe a treatment plan. Common treatments for SAD include:
Psychotherapy – Treatments such as cognitive behavioral therapy (CBT) can help patients understand and manage their reactions to certain situations and environments.
Prescription Medication – For some, antidepressant medications help to increase serotonin levels, improving mood, and lessening feelings of depression.
Bright Light Therapy (Phototherapy) – During this treatment approach, a patient sits in front of a lightbox for twenty minutes to an hour daily, ideally in the morning hours, during the times of the year when they typically experience SAD. The light exposure may help to restore the patient’s normal circadian rhythm.
Lifestyle Changes – Changing one’s routine to maximize exposure to sunlight may also help improve mood. Committing to an afternoon walk, changing window dressings to allow more natural sunlight into rooms, and sitting near a window during work hours are all helpful tactics. Obtaining regular exercise and eating healthy also help to stabilize and improve mental health.
