New Year Depression: 7 Ways To Find A Sense Of Hope For Your Mental Health

You're not alone if you get the blues around the beginning of the year. For some people, the end of the past year and the start of the next can be depressing—the holiday season ends, the cold and dark of winter may set in, and the year ahead could seem more daunting than exciting. If you relate to this experience of the New Year’s blues, it may be helpful to learn more about this unique gloom that can set in after December ends and tried-and-true strategies for nurturing your mental health. 

Why New Year’s Eve can be depressing

While “New Year’s depression” or “New Year’s blues” is not recognized as a mental health disorder, January can trigger depression or exacerbate symptoms of depression in people with depressive disorders. Many people feel worse or report feeling depressed at the beginning of a new year, and there are many reasons why this reaction may occur, including but not limited to the following: 

• The end of the holidays: When the joy of the holiday festivities reaches its end, the return to normalcy might seem bleak, and negative thoughts might increase.  
• Shorter daylight hours: In many regions, short winter days can affect mood and energy levels, in some cases causing mental health conditions like seasonal affective disorder while increasing the risk of depression and anxiety. The lack of sunlight and potential for cold weather can make matters worse for those who struggle with their mental health.
• Pressure to achieve resolutions: Those who set New Year’s resolutions may be challenged or discouraged by the pressure of achieving their goals, or they may realize that they set goals that are unattainable. These high expectations can lead to disappointment in oneself.
• Regret or disappointment: Last year’s setbacks or difficulties may lead to thoughts of failure, or that important opportunities have been lost.  
• Return to routine: Returning to work or school can be jarring, especially if the next long break is months away.
• Grief: Losing someone near the holidays can be a significant cause of situational depression, and the expectation of joy and happiness around the holidays may make a difficult time worse. 

Strategies for overcoming New Year blues: Self-care, hope, and more

If the post-holiday season is taking a toll on your mental health, it may be worth taking some steps to lift your spirits and combat the New Year blues. The following evidence-based techniques may be an antidote to the winter blues::

Reflect and reassess the past year and hope for a better year to come

New Year’s Eve and New Year’s Day offer a chance to reflect on the highs and lows of the previous year. It may be helpful to take stock of your growth and achievements in each domain of your life and cultivate gratitude for the meaningful relationships and experiences that made your year memorable. You might also consider taking time to rest and start the new year refreshed. 

If you’re reflecting on last year with regret or disappointment, it may be worth reflecting meaningfully on what went wrong and how you might approach it differently in the year ahead. With the benefit of hindsight, you may be equipped with the wisdom and know-how to handle similar obstacles more healthily. You might have also gained additional insight in the time since the events causing your regret have passed. 

Set realistic New Year’s resolutions and goals

New Year’s resolutions can serve as a source of inspiration and motivation for the year ahead. They can be instrumental in powering through the long stretch between the holidays and springtime. However, making a New Year’s resolution is the first step, and success often hinges on setting clear goals and creating a structured plan to achieve them.

To avoid the common pitfalls that lead to abandoned resolutions, set realistic goals and break them down into more manageable steps. Afterward, work on incorporating those habits into your daily and weekly routine. You may maintain motivation through January and beyond by accomplishing a new task each day and working slowly and steadily towards your goal. 

For example, if you set a resolution to become a five-star host before next year’s Christmas dinner, you may want to break down what skills will be required in order to accomplish that goal, such as stress management, organization, and logistical skills. Focus on those smaller steps in order to reach your goal by the next holiday season. 

Nurture positivity for your mental health and alleviate New Year depression

It can be easy to fall into a spiral of negative thinking when feeling down. Research shows that humans may be predisposed to noticing negative stimuli more than positive stimuli. To combat this negativity bias, look for ways to bring more positivity into your life. 

Seek social connection and support as therapy for New Year depression

While social gatherings and togetherness often mark the holidays, the first few months of the year can seem quiet, isolated, and lonely. You may find it easier to get through winter if you take the opportunity to socialize with family and friends, make new traditions, meet new people, and spend time with those you care about. It’s likely that avoiding loneliness may be an important part of avoiding and managing depression. 

Clubs, fitness groups, classes, and community events can offer a way to expand your social circle and enrich your life. Social activities can also be crucial for achieving your New Year's resolutions—if you want to spend more time reading books, a book club can help you stay on track while forging new connections with like-minded people. It can also offer opportunities for gift-giving. 

Cultivate mindfulness and motivation

Mindfulness involves a detached awareness of the present. You can notice your thoughts and feelings through mindfulness without necessarily allowing them to dominate your experience or dictate your behavior. This skill may significantly enhance your ability to contend with the everyday stress and monotony of the post-holiday season by letting you watch for and respond to negativity that can worsen your mood. 

Losing motivation to keep up with your New Year’s resolutions may not be uncommon. However, instead of letting apathy cloud your outlook, mindfulness could help you notice and acknowledge that feeling, allowing you to reconnect with your intention. You can learn mindfulness through meditation, books, mindfulness apps, and psychotherapy modalities with a therapist.  

Spend time in nature

Research has found that spending time in nature can be a powerful remedy for stress and low mood, as well as for more complex mental health issues like depression. Even a short walk outside may be enough to get happiness hormones circulating and boost your mood. 

If you live somewhere with colder weather and dark winters, spending time outdoors may be more challenging—but bundling up and taking a brisk walk can be transformative, and you may find it easier to cope with the winter blues if you embrace the New Year and winter itself. 

Prioritize self-care and positivity

When it comes to mental health maintenance and setting goals, your self-care routine can be crucial. Physical and mental health are closely related, and neglecting your body can negatively impact your mental health. Get enough sleep, plenty of exercise, and maintain a balanced diet to feel your best. It may also be worthwhile to consider reducing your alcohol consumption, which is associated with a substantial improvement in mood and overall well-being. . 

If you’re struggling to keep up with your self-care routine, it could be a sign that you’re dealing with a more serious mental health issue. Consider contacting a mental health professional if your holiday blues are more than a temporary slump or last longer than expected. 

Recognizing depressive disorders: When New Year’s depression may be a mental illness

While some may be able to overcome a seasonal slump with self-care and intentionality, others may be dealing with a more complex mental health issue. Seasonal affective disorder (SAD) and major depressive disorder (MDD) are two common mood disorders to be aware of. 

Seasonal affective disorder (SAD) 

Seasonal affective disorder (SAD), sometimes called seasonal depression, is a depressive disorder that tends to occur around the same time each year, typically in the late fall and winter months. At times called winter depression, this disorder is characterized by persistent low mood, social isolation, rumination, lack of motivation, sleep issues, and appetite changes. Sunlight, or the lack thereof, can have a significant impact on mood. Treatment can involve light therapy, psychotherapy, medication, and lifestyle changes.

For more information, visit this Yale University article discussing SAD.

Major depressive disorder 

Major depressive disorder, Commonly referred to as depression, is a mood disorder characterized by persistent feelings of sadness, low energy, lack of motivation, sleep and appetite changes, and thoughts of worthlessness. This condition is severe and often requires treatment via therapy or medication. Consult a doctor before starting, changing, or stopping any medication. 

When to seek support or treatment from a mental health professional

If you are experiencing moderate or severe symptoms of a depressive disorder or are feeling sad about the holidays, it may be advisable to consult a mental health professional. Those with depression and SAD may benefit from speaking to a psychiatrist about prescription medications such as antidepressants or mood stabilizers. It may also be possible to manage depression through psychotherapy. 

Cognitive-behavioral therapy is one type of therapy often used in treatment facilities and outpatient settings to treat depressive disorders. Using CBT, your therapist can help you identify unhelpful thoughts and maladaptive behaviors that may be interfering with your well-being and exacerbating your depressive symptoms. Research has found CBT to be particularly effective for those experiencing depression.

Alternative treatment or therapy options for positivity and motivation

In some cases, it can be overwhelming or difficult to access in-person care, especially when experiencing emotional challenges. The holidays can also bring up barriers to care, such as financial challenges and a lack of time. In these cases, online therapy service platforms may offer more accessible and cost-effective support for those living with depression during the new year. 

Through online therapy platforms like BetterHelp, you can receive affordable mental health care from the comfort of your home to address disappointments, challenges, and situations that trigger bad feelings. In addition, you can access unique resources like support groups and worksheets. Research has found online therapy to be as effective as its face-to-face counterparts. In addition, online therapy has been associated with a greater quality of life for clients.