How Can You Cope With Post-Holiday Depression?

Feeling down after the holidays? Discover symptoms, causes, and strategies to improve mood, sleep, and daily life after the holiday season.

The post-holiday blues are a common emotional response that many people experience after the holiday season ends. As routines return, social events slow down, and winter sets in, feelings of sadness, low mood, and stress can become more noticeable. Often referred to as holiday blues or post-Christmas blues, this emotional shift can affect sleep, motivation, and everyday life. Understanding the meaning of post-holiday blues, why they happen, and how they differ from holiday depression or seasonal affective disorder can help people recognize symptoms early and navigate the post-holiday period more effectively.

Post-holiday blues meaning

The post-holiday blues refer to feelings of sadness, low mood, irritability, or emotional withdrawal that occur after the holiday period ends. During the festive season, many people step away from their average daily tasks, enjoy vacation time, and connect with loved ones. When that stimulation ends, the return to routine can feel abrupt and draining, fueling disappointment, stress, and persistent feelings of emptiness. However, unlike clinical depression, these feelings are usually temporary and tend to pass as time goes on.

Post-holiday blues vs. seasonal depression

It’s also important to distinguish post-holiday blues from seasonal affective disorder (SAD) or seasonal depression. While there can be overlap, seasonal affective disorder is a diagnosable type of seasonal depression that occurs during specific times of the year, most commonly in the winter months. It’s linked to reduced sunlight, which can disrupt sleep, circadian rhythms, and brain chemicals that regulate mood. 

People with SAD often experience persistent low mood, fatigue, changes in sleep and appetite, difficulty concentrating, and loss of interest in everyday life. Unlike the post-holiday blues, symptoms of seasonal affective disorder tend to last longer and can sometimes require professional treatment.

Symptoms of post-holiday blues

The symptoms of post-holiday blues vary from person to person and can range from mild emotional discomfort to more noticeable changes in mood and behavior. These symptoms usually emerge as the holiday season ends and the structure, social interaction, and excitement of the festive period fade. Here are some of the most common symptoms. 

1. Low mood or lingering sadness

2. Changes in sleep patterns

3. Difficulty focusing on daily tasks

4. Emotional withdrawal from social events

5. Increased stress or irritability

6. Loss of motivation in everyday life

Furthermore, social media can worsen these symptoms. Seeing curated images of other people’s holiday experiences can amplify comparison and make people feel like they’re missing something important.

Post-holiday blues in kids

While it may seem like it, children are not immune to post-holiday blues. After weeks of excitement, gifts, family gatherings, and a break from school routines, kids can struggle with the emotional transition back to structure. Common signs that children are experiencing post-holiday blues include mood swings, irritability, sleep disturbances, and resistance to return to school or daily tasks. 

When the holiday season is over, and it’s time to get back to a normal routine, it’s important to re-establish consistent bedtimes, limit screen time, and gently ease back into structure. Creating predictable daily rhythms helps stabilize energy levels, supports emotional regulation, and makes the transition back to everyday life feel more manageable for kids. 

How to deal with post-holiday blues

Learning how to deal with post-holiday blues starts with recognizing that this experience is common and temporary for many people. There is nothing wrong with feeling this way. With the right adjustments and support, most people find that their mood gradually improves as they settle back into daily life. Here are some effective ways to deal with and overcome post-holiday blues. 

1. Rebuild routine gradually

Having a consistent routine is one of the most important steps to dealing with post-holiday blues. Routines provide emotional grounding. Instead of expecting immediate productivity, focus on reintroducing structure slowly—regular sleep, meals, and daily tasks help regulate mood and energy. Small, predictable habits can create a sense of stability during the post-holiday period, especially when motivation feels low. Allowing oneself permission to ease back into responsibilities reduces stress and makes the transition back to everyday life feel less overwhelming.

2. Prioritize sleep and physical health

Disrupted sleep during the holiday season can worsen depression and low mood, so aiming for consistent sleep schedules, especially during winter when shorter days already impact energy levels, is important. That goes hand-in-hand with prioritizing physical health, such as staying hydrated, eating regular meals, and getting gentle movement, to support emotional balance. Taking care of these basics helps stabilize mood and makes it easier to cope with stress during the post-holiday period.

3. Stay connected

Maintaining light social interaction, even short check-ins, helps counter isolation and emotional withdrawal. These don’t have to be big social gatherings. Simple interactions, such as a brief phone call or casual conversation, can provide emotional reassurance and remind people that support and connection are still present after the holiday season ends.

4. Limit social media comparison

Social media is often used to highlight the best moments of the holiday period, making one’s own experience feel lacking. Reducing screen time and social media usage can improve mood and decrease unnecessary stress. Additionally, being mindful of personal social media use, like curating feed and taking breaks, can help prevent unhealthy comparisons and allow people to focus on their own post-holiday recovery and well-being.

When post-holiday blues become more serious

Sometimes, when post-holiday blues don’t fade, it can indicate a more serious mental health concern. If symptoms persist for weeks or interfere with daily life, it may indicate holiday depression, seasonal depression, or another mental health disorder. People with a history of other mental health disorders, such as bipolar disorder or depression, may be more vulnerable during winter. 

In these cases, post-holiday blues can blend into clinical depression, with persistent feelings of hopelessness, emotional numbness, or loss of interest in things that once mattered. Older adults are also at higher risk, particularly if they’ve lost a loved one or feel isolated after the festive season ends. The combination of winter, reduced daylight, and fewer social events can intensify loneliness.

When to seek professional help

If post-holiday blues turn into persistent sadness or emotional withdrawal that spans weeks to months and interferes with work, relationships, or sleep, it’s important to reach out for professional support. Mental health professionals can help determine whether someone is experiencing seasonal depression, seasonal affective disorder, or another mental health disorder. Early intervention can prevent symptoms from worsening and provide strategies to manage mood, sleep, and daily functioning more effectively.

Seeking help doesn’t mean something is “wrong,” it means someone is responding to real emotional and environmental changes. With guidance, support, and sometimes treatment, it’s possible to regain balance, improve overall well-being, and navigate the post-holiday period with greater resilience.

How Charlie Health can help

If you or a loved one is struggling with depression, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including depression. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.