Post-Christmas Blues? Small Actions That Can Help

Many people feel a vague but intense sadness during the last week of the year and the first few days of the new one. Understanding the reasons behind this can help us cope, says psychologist Jolanta Burke of RCSI University of Medicine and Health Sciences in Ireland.

According to Burke, post-holiday blues are closely linked to the brain’s reward system and specifically to neurotransmitters. These chemical messengers help brain cells communicate and play a crucial role in how we feel, think, and behave. One of the most important neurotransmitters is dopamine, often called the “happiness hormone.” It regulates motivation, pleasure, and reward.

During the holiday season, dopamine levels typically rise. The anticipation of wonder, time spent with loved ones, delicious food, and festive rituals all stimulate the system responsible for our well-being.

Compared with everyday life, the brain experiences a powerful surge of stimulation. Even thoughts about the holidays can activate these neural connections and trigger a spike in sensory excitement, says Burke.

After the holidays, dopamine levels return to baseline. The sharp contrast between heightened stimulation and daily routine can lead to feelings of depression, lack of motivation, or apathy. This is a familiar post-holiday state of fatigue for many.

Another hormone involved in this process is oxytocin, often called the “love hormone.” It fosters social bonds and emotional attachments. Oxytocin levels rise when we feel close to others, such as when a parent hugs a child. Winter holidays typically involve more time spent with family, resulting in a stronger release of oxytocin.

However, according to Burke, after the holidays the intensity of social interactions (especially with relatives) usually decreases. Consequently, oxytocin levels drop as well. This change can lead to feelings of loneliness and emotional emptiness.

Our mental state is also influenced by who we celebrate Christmas and New Year with. For instance, holidays spent with a partner’s relatives can be more stressful than time spent with our own family.

Gift-giving is another topic that can lead to both joy and despair. The choice of gifts often comes with inflated expectations, writes ScienceAlert. Research by neurobiologists has shown that when a gift leads to disappointment, both recipients and givers can experience emotional pain similar to feelings of social rejection.

Additionally, the extended winter holidays disrupt our usual routines. Noisy gatherings, late dinners, late nights, and excessive alcohol consumption can affect sleep quality. And sleep is closely linked to emotional regulation. When sleep is disrupted, it can lead to a bad mood.

So, how can you protect yourself from post-holiday blues?

First and foremost, pay attention to how your surroundings affect you. Protecting your mental health starts with recognizing situations and interactions that drain you or cause stress. If this occurs during family gatherings, step away from tense conversations or take breaks in between to reduce emotional strain.

Choose to celebrate with people you feel comfortable with and in places that are calming and free from unpleasant memories. Set personal boundaries, get adequate rest, and avoid emotionally draining interactions as ways to take care of yourself.

Returning to your regular routine quickly is also important. A consistent sleep schedule supports your circadian rhythm and helps your body get back on track. Finally, create a plan for post-holiday activities.

Take a short walk around noon, when light levels peak, to boost your energy and mood.

If you feel down after the winter holidays, it’s not your fault. It’s your brain and body’s response to the emotional and social intensity of this time of year, Jolanta Burke explains.

If you want to make the start of the new year truly meaningful but don’t know where to begin, we’ve prepared a practical resource for you. Download our free guide. In it, you’ll find specific advice on realistic planning for changes that take your limitations and resources into account. After all, psychologists say the best changes happen gradually and align with your real capabilities.

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