Women with her head on her hand in sadness with a Christmas tree in the background

The post-holidays blues are a real thing that can last up to two weeks

The holiday season can be a whirlwind of social gatherings, family traditions, shopping for presents, and togetherness. But when the festive season ends, many experience a short-term slump in mood, known as the post-holiday blues.

While not a clinical diagnosis, the post-holiday blues are very real for many people and can often be attributed to the sudden shift in routine.

“When togetherness and social functions come to an end, it can create a noticeable void," says Bianca Rebolledo, MD, a children and adolescent psychiatrist at the Loma Linda Behavioral Medical Center. “A lot of people experience symptoms such as irritability, low mood, a lack of motivation, or just feeling sad and unexcited after the holidays.” 

While it’s not uncommon to experience the post-holiday blues, Rebolledo offers helpful advice on managing them effectively.

Post-holiday blues vs. depression

The sudden and sometimes surprising onslaught of the post-holiday blues can feel overwhelming, but Rebolledo assures that the blues are generally short-lived and resolved within two weeks. 

However, if multiple symptoms last longer than two weeks, it could be a depressive episode. Symptoms to look out for include:

  • Sleep changes

  • Not enjoying things you used to enjoy or having a hard time finding motivation

  • Feeling guilty about things that aren’t your fault

  • Low energy

  • Concentration changes

  • Changes in appetite 

  • Feeling slow

  • Feeling restless 

  • General changes in how your body relates to its environment

  • Thoughts of harming yourself or not wanting to be alive anymore

If you experience five or more of these symptoms, or if persistent feelings of sadness and hopelessness last longer than two weeks, it’s important to consult with a doctor or therapist.

Managing post-holiday blues

There are several strategies to help combat the post-holiday blues and ease back into everyday life. 

Plan ahead: If planning activities or arranging meetups with loved ones was a source of joy during the holidays, continue to schedule things to look forward to. The anticipation of future events –– such as weekend getaways, dinner with friends, or even simple day trips –– can provide a sense of excitement and give you something exciting to look forward to. 

Restore healthy routines: The holidays often disrupt normal sleep and eating patterns. Returning to a regular sleep schedule, focusing on a balanced diet, and reestablishing an exercise routine can significantly improve mood and energy levels. 

Prioritize daylight: The winter months come with shorter daylight hours, which can impact mood. Rebolledo recommends spending time outdoors during the day whenever possible. If daylight exposure is limited, light therapy lamps designed for seasonal affective disorder can help.

Engage in intentional fun: Returning to work after the holidays can sometimes feel unfulfilling, especially for those in high-stress jobs. Prioritizing activities outside of work that genuinely bring you joy can help ease the transition from the holiday season back to your normal working routine. 

Don’t ignore grief: For some, the holiday season can be a reminder of loved ones who are no longer present, making it a particularly difficult time. “While this can be a good time to reflect and create new traditions, if attending social events feels too overwhelming, give yourself permission to skip them,” Rebolledo says. “Taking care of yourself is essential, both during and after the holidays.”

The post-holiday blues are a natural response to the end of a high-energy season. But if symptoms last longer than two weeks, seeking help can put you on track for a successful new year. To make an appointment with a therapist, call 909-558-9275 or visit our website here.