Episode #41: A Conversation About: Reflections and Check-in after the Holidays and Mental Health
In this episode the X-Podcast team discusses a phenomenon known as the post holiday blues, or post holiday depression. They give the listeners a personal peek at how their holidays went and all the ups and downs that are normal to experience around this time of year. In addition the team discusses what to do if you’re still feeling some sadness, low energy or challenges trying to get back into the normal routines and swing of the thighs. Tips, resources and stories that listeners can benefit from and be entertained by.
What is the Post-Holiday Blues/Post-Christmas Slump?
A lot of people experience a period of feeling down after the holidays. This is known as the post-holiday blues. This includes feelings of sadness, irritability, low energy, and difficulty concentrating.
The post-holiday blues are usually temporary and don't significantly impact daily life. However, it is important to be aware of when to seek support and help. The post-holiday blues can be worse for people who are already dealing with loneliness, depression, or grief.
A 2023 survey by the American Psychological Association found that 89% of U.S. adults feel stressed during the holiday season, with 41% reporting higher stress levels compared to other times of the year. This stress can lead to physical illness, depression, anxiety, and substance misuse. (Dec 28, 2024).
This post-holiday “syndrome” is a period of sadness, anxiety, or stress that comes after the winter holidays. Signs of this condition can include irritability, loneliness, difficulty concentrating, muscle tension, and aches and pains. 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,” occurs 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.
Symptoms:
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
People diagnosed with clinical depression or clinical anxiety can experience more intense symptoms during the holidays. The post-holiday blues can be distinguished from clinical depression and clinical 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 clinical mental health condition.
What causes the post-holiday blues?
There are several factors that can potentially be related to the differences in routine that come with 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. People 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?
It may be possible to prevent the holiday blues in some cases or to reduce its impact on mood and daily functioning.
Tips for managing your mental health after the holidays:
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
Practice self-care: Prioritize activities that make you feel good, like getting enough sleep, eating well, and exercising.
Set boundaries: Learn to say no to invitations and events that don't bring you joy.
Connect with others: Schedule regular calls or video chats with friends and family.
Engage in calming activities: Try reading, meditating, or gratitude journaling.
Be realistic: Set realistic expectations for what you can accomplish.
Know when to seek help: If you're still feeling down after two weeks, or if your feelings are impacting your daily life, you should consider talking to a mental health professional.
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:
Professional Counseling, not coaching, 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.
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 (ICBT) had similar effects on symptoms of depression as in-person therapy.
Takeaway:
The post-Christmas blues, also known as the post-holiday blues, are characterized by depression, anxiety, or stress centered around the holiday and post-holiday season. While the ways this challenge manifests may vary from person to person, symptoms commonly include fatigue, anxiety, loneliness, emptiness, difficulty concentrating, or changes in eating and sleeping patterns.
Although symptoms of the post-holiday blues are often temporary, specific strategies may prevent them or reduce their impact. These may include self-care, spending quality time with loved ones, getting space, setting goals, and maintaining social connections. For those seeking extra support, consider contacting a mental health professional online or in your area for further guidance.
Listen to this episode at https://blubrry.com/studio_talk_mental_health/
Xiomara A. Sosa
Creator, Host and Executive Producer
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