Post-holiday blues: managing seasonal stress and reconnecting

The holiday season often brings joy and connection, but as the memories fade into the distance and February approaches, many face post-holiday blues. The contrast between the festive period and the full return to everyday life can feel jarring, leading to sadness, fatigue, or even overwhelm. Understanding how to navigate these emotions is key to continuing your year with a sense of balance.

Acknowledging post-holiday blues

Post-holiday blues are common and are often triggered by financial strain, disrupted routines, or unmet expectations. Research highlights that the transition back to daily life after periods of heightened emotion and activity can evoke a psychological "letdown effect" (Peters et al., 2020). It's important to acknowledge these feelings rather than dismissing them. It's normal to experience a dip in mood after an emotionally charged time.

Rebuild through small steps

One of the most effective ways to manage post-holiday stress is by re-establishing structure. While you may see influencers suggesting elaborate routines, consider starting with what feels meaningful to you. Reflect on when you’ve felt your best in the past or explore new habits you’ve always wanted to try.

Start small: setting achievable steps builds confidence and consistency. For example, prepare simple, nutritious meals, commit to short, manageable bursts of exercise, or set up a regular sleep schedule. Research by Wood and Neal (2016) shows that small, consistent habits are more likely to be sustained over time, helping to stabilise mood and boost energy.

Prioritise reconnection

The holidays often focus on others, leaving little room for personal reflection. Take time to reconnect with yourself by journaling, meditating, or engaging in hobbies that bring you joy. Mindful practices like these are proven to reduce stress and increase emotional resilience (Kabat-Zinn, 2003). Additionally, reconnecting with your broader support network—friends, colleagues, or chosen family—can help combat feelings of isolation. Social connectedness is a key protective factor against stress and depressive symptoms (Umberson & Karas Montez, 2010).

Look ahead with intention

Finally, focus on the year ahead. Create a list of things you’re excited about, and set goals that align with your values now. Studies in positive psychology (Seligman, 2002) suggest that envisioning and planning for the future can increase motivation and a sense of hope. 

Consider setting an intentional word or colour that embodies your personal growth goals for the year, like 'balance' or 'renewal'. Place this reminder somewhere visible, like your planner or workspace, as a motivational anchor for the months ahead.

Moving forward

Post-holiday blues don’t have to derail your start to the year. By acknowledging your feelings, taking small steps to rebuild structure, and focusing on self-reconnection and forward planning, you can regain a sense of balance and possibility. Remember, the end of the holiday season is also the beginning of a new chapter—one that you have the power to shape in your own unique way.


References

  • Kabat-Zinn, Jon. "Mindfulness-Based Interventions in Context: Past, Present, and Future." Clinical Psychology: Science and Practice, vol. 10, no. 2, 2003, pp. 144–156. 
  • Peters, Madelon L., et al. "The Let-Down Effect: Emotional and Physical Symptoms Following Stressful Life Events." Health Psychology Review, vol. 14, no. 1, 2020, pp. 1–26.
  • Seligman, Martin E. P. Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. Free Press, 2002.
  • Umberson, Debra, and Jennifer Karas Montez. "Social Relationships and Health: A Flashpoint for Health Policy." Journal of Health and Social Behavior, vol. 51, no. 1_suppl, 2010, pp. S54–S66.
  • Wood, Wendy, and Dennis R. Neal. "A New Look at Habits and the Habit-Goal Interface." Psychological Review, vol. 123, no. 4, 2016, pp. 325–336.
Location: United Kingdom

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