Coping With Post-Christmas Depression After The Holiday Season

For some, the holidays are a period of relaxation, celebration, or spending time with loved ones. However, for others, the hustle and bustle of the holiday season may lead to a period of letdown, sometimes known as the “post-holiday blues.” 

While this phenomenon may accompany distressing symptoms, various strategies may prevent and manage it—both before and after the holidays are over.

What is post-Christmas depression?

“Post-Christmas depression,” also known as the “post-holiday blues,” is a phenomenon that may occur during or after the holiday season, which often starts around November and continues through January. In a survey published by the National Alliance on Mental Illness, 64% of participants responded that they were affected by this condition. 

The post-holiday blues is a period of anxiety, depression, or stress associated with the end of the holiday season. Signs of the post-holiday blues may vary from person to person. However, symptoms commonly associated with the phenomenon include the following: 

• Sadness
• Apathy or a sense of emptiness 
• Restlessness 
• Irritability 
• Frustration 
• Stress 
• A sense of loneliness
• Muscle tension, aches, or pains
• Changes in appetite or sleeping habits
• Difficulty concentrating

Those diagnosed with depression or anxiety may also experience more intense symptoms during the holidays. However, the post-holiday blues can be distinguished from clinical depression and anxiety because symptoms tend to be most pronounced around the holiday season and typically dissipate once the season ends. If symptoms persist for an extended period after the holidays, it may indicate an underlying mental health condition. 

What causes the post-holiday blues? 

The post-holiday blues may be influenced by several factors, potentially related to the differences in routine that often accompany the holiday season. Even those who do not celebrate the holidays may be exposed to these changes through interacting with coworkers, friends, or family members. 

Those who celebrate the holidays may experience increased pressure to “be happy,” entertain friends and family, buy gifts, or live up to certain expectations. These factors may contribute to stress or anxiety. In some cases, the abrupt end of the holidays—and the activity and energy associated with them—may make it challenging to return to everyday life and responsibilities immediately. If someone loves the holidays, they might experience post-holiday blues because they don’t want the fun to end. 

Other potential factors that may contribute to the post-Christmas depression include:

• A return to work or school after time away
• Financial challenges or a sense of obligation related to gift-giving
• Parting ways with relatives and loved ones as the holidays end
• Difficult memories associated with the holiday season
• Grief or loss
• The pressures of hosting or attending gatherings
• Conflicts among family and friends that may emerge during the holidays
• Changes in eating, sleeping, or exercise habits, which may have indirect effects on mood

Can you prevent the post-holiday blues? 

Despite its impacts, it may be possible to prevent the holiday blues in some cases or to reduce its impact on mood and daily functioning. The following strategies may mitigate the impacts: 

• Maintaining a healthy lifestyle during the holidays, including exercising, eating healthy foods, and getting enough sleep
• Taking space from busy gatherings and parties to rest and recharge
• Spending quality time with loved ones
• Practicing mindfulness or meditation to reconnect with thoughts and emotions
• Reflecting on causes of the post-holiday blues from past years and looking for ways to avoid or counteract them

Strategies for managing the post-holiday blues

Taking steps to keep the post-holiday blues from happening may be one strategy for combating them. However, in some cases, the condition may still arise, which is why taking steps to manage symptoms may also be beneficial. Strategies that may address the post-holiday blues can include the following: 

• Engaging in self-care, such as hygiene practices, physical activity, and eating a wholesome diet
• Journaling about the events of the holidays, thoughts, and emotions 
• Putting attention to upcoming goals, projects, or sources of excitement
• Finding ways to maintain social connection, whether through friends, family, or community groups
• Engaging in enjoyable hobbies and activities 
• Seeking emotional support from loved ones

Professional support options 

Counseling may be beneficial for those seeking extra support in managing the symptoms of post-holiday blues. A licensed mental health practitioner can offer a listening ear or a safe space for exploring emotions related to the holidays and the post-holiday blues. 

However, in the aftermath of the intense socialization or stress of the holidays, it may be challenging to find the energy to commute to a therapist’s office for counseling. In these cases, online counseling through a platform like BetterHelp can be a helpful resource, offering the option to attend therapy from the comfort of your home. In addition, you can choose between phone, video, or live chat sessions with your provider. 

Several studies have proven online therapy to be a valuable and cost-effective treatment method for various mental health concerns. For example, a 2017 meta-analysis found that internet-based cognitive behavioral therapy (CBT) had similar effects on symptoms of depression as in-person therapy.