Feeling the post-holiday blues? Try these 7 tips to manage
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
The holidays are often filled with joy and excitement which means that the comedown can be real. Learn what causes the post-holiday blues and 7 tips to help you cope.
For many of us, the holiday season is filled with celebrations and special moments that seem almost magical. The glow of twinkling lights, cozy times with loved ones, and a much-needed break from work keep everyone in great spirits — and tasty holiday treats like hot cocoa and Christmas cookies certainly don’t hurt either. So, when January rolls around and the party’s over, it’s no surprise that life can feel a little… flat.
That sharp jolt of getting back to normal routines can leave you feeling like there's nothing to look forward to — and the emotional hangover can be real. This is called “the post-holiday blues,” and it’s fairly common.
But the good news is that, while they might feel uncomfortable, these feelings don’t tend to last too long. With time and some intentional self-care, you can bounce back and start feeling like yourself again.
What are post-holiday blues?
Post-holiday blues are those feelings of sadness, low energy, or lack of motivation that you might feel after the holiday season. After all, you’ve just spent weeks—or maybe even months—building up to the festivities. There was excitement (and the smell of cookies) in the air, a packed calendar of Christmas parties and celebrations, and plenty of opportunities to make memories. When all that comes to an end, you might feel emotionally empty, exhausted, or incapable of focusing on your day-to-day activities.
And even though the post-holiday blues can happen every year, they still may take us by surprise.
Who gets post-holiday blues?
The post-holiday blues can hit us all, but certain groups may feel the impact a little differently than others.
Working people: For many of us, there’s a sense of freedom when we step away from work for the holidays. But returning to work, tackling an overflowing inbox, or dealing with financial worries (like that larger-than-expected holiday credit card bill) can all contribute to a post-holiday slump.
Parents and caregivers: If you’re a parent or caregiver, you’re often tasked with juggling even more responsibilities than usual, and it’s easy to burn out. When the holidays are over, you’re probably exhausted and maybe even a little relieved, but you might also feel a sense of emptiness. Add in the pressure of helping your family adjust to regular routines, and it’s no wonder post-holiday blues hit hard.
Teens and children: Kids often experience the highs and lows of the holiday season intensely. They eagerly count down the days—maybe with their advent calendar—dreaming of presents, parties, and special events. And when the magic is over, the return to school and regular activities can feel disappointing or even boring. Teens might struggle with the transition if the holidays were a much-needed break from pressures at school or in their social lives.
People spending the holidays alone: If you spent the season away from loved ones or felt disconnected during the celebrations, the post-holiday period might amplify your loneliness. For some, the shift back to regular life can feel even more isolating without the distractions of the festive season.
Highly sensitive people: If you feel things deeply, the post-holiday blues might hit you harder. The holidays can make lots of our emotions rise, like joy, nostalgia—or even stress—and can leave you drained once it’s over. This is especially true if there was something particularly meaningful or emotional about your holiday experience.
7 causes of post-holiday blues
Of course everyone is different, and the reasons behind their blue feelings after the holidays will be different too. But usually, our mood is the result of some combination of emotional, physical, and financial stressors that can build up during and after the holiday season.
Here are a few common reasons why you might feel low after the holidays:
Emotional letdown: The anticipation and excitement of the holidays can create a high that’s hard to sustain. When it’s over, you feel a sense of loss.
Financial stress: Holiday spending often leaves people worried as bills start rolling in.
Exhaustion: Late nights, busy schedules, and social obligations can lead to burnout by the end of the season.
Unmet expectations: If the holidays didn’t live up to your hopes, you might feel disappointed or frustrated.
Seasonal changes: Shorter days and colder weather can impact your mood, especially if you’re sensitive to seasonal affective disorder (SAD).
Social withdrawal: Going from spending lots of time with friends and family to a quieter schedule might leave you feeling lonely or isolated.
Pressure for a fresh start: Unrealistic expectations to set (and stick to) New Year’s resolutions can feel like too much.
How to cure post-holiday blues: 7 mindful tips to feel better
The post-holiday blues might feel heavy, but the good news is that they’re usually temporary — and there are plenty of ways to shake them off. These seven tips can help you ease back into your routine and feel better after the festive season.
1. Acknowledge that your feelings are normal and understandable
First, remind yourself that it’s okay to feel this way. There’s no need to brush your emotions aside or pretend everything is fine. Take a moment to name your emotions — whether it’s sadness, exhaustion, stress, or all of the above. Sometimes, simply recognizing how you feel can make the feelings less overwhelming. But we get it: even figuring out what your emotions are can be tough, so take a look at our feelings wheel for help identifying all the shades of your emotions.
You could also try journaling about what’s on your mind or talking to someone you trust. Saying it out loud can help you process your emotions and start to feel a little lighter.
💙 Learn how to Clarify Your Feelings Through Writing during this session with clinical psychologist, Dr. Julie Smith.
2. Ease back into your daily routine
Instead of jumping straight back into a packed schedule, take small, manageable steps to ease back into everyday life. Start by prioritizing tasks that are most important and leave room for rest where you can. So, if meal prep or exercise routines fell by the wayside during the holidays, try reintroducing them one at a time, instead of all at once.
If you’ve gone back to work, don’t expect you’ll immediately catch up on everything. Break tasks into smaller chunks and give yourself grace as you tackle that overflowing inbox and adjust to your usual pace.
3. Give yourself the rest and self-care you need
After weeks of socializing, traveling, or managing holiday logistics, your mind and body need a break. Make rest and self-care a top priority: go to bed earlier, take a nap if you need to, or spend an evening doing something relaxing like reading, watching a favorite show, or soaking in a warm bath.
Self-care doesn’t have to be elaborate. Even small gestures like enjoying a cup of tea or taking ten minutes to stretch can help you recharge and feel calmer. Need some ideas? Check out our 20+ self-care practices to help you prioritize your well-being.
💙 Grab your blanket, a book, and pop on the Songs for Cozy Mornings playlist, to help yourself wind down after all of the holiday activities.
4. Get moving to feel better
Exercise is a great way to boost your mood and energy levels.
But you don’t need to jump into an intense workout! Start by taking a walk outside, doing some light yoga, or even having a dance break to your favorite song. If you’re up for more, head to the gym or join a group fitness class. The most important thing? Choose something you enjoy so it doesn’t feel like a chore. Get some ideas with our seven simple movement exercises to boost your mental health.
💙 Let loose with guidance from Mel Mah in the Dance Break session of the Daily Move.
5. Stay connected to others
The quiet after the holidays can make us feel suddenly isolated, so make an effort to connect with others. Call a friend, schedule a coffee date, or invite someone over for a casual meal — these moments of connection don’t have to be big or elaborate, but they can make all the difference.
If your social circle feels limited, join a class or a local group, or get involved with a community event. You can also explore these ten ways to make friends as an adult.
6. Practice gratitude for all the little things
Instead of focusing on what feels hard right now, try to notice the small, positive moments in your day. Keeping a gratitude journal is a simple way to start: each day, write down three things you’re grateful for — like a good meal, a kind word from a friend, or a sunny afternoon.
When you practice gratitude regularly, it can help you focus on what’s good in your life, even during times when things feel challenging.
7. Plan something to look forward to
One of the reasons post-holiday blues hit so hard is because the excitement of the season is suddenly gone. You can counter this by creating new moments to anticipate. Plan a weekend outing, a day trip, or a small project you’ve been wanting to try.
Of course, you don’t need to pack your schedule. Just sprinkle in a few things that spark joy and give you something to look forward to. So meet a friend for a walk, or try that new recipe — it can lift your spirits.
Post-holiday blues FAQs
Is it normal to feel depressed after the holidays?
Feeling a little down or off after the holidays is a lot more common than you might think, and it doesn’t mean there’s anything wrong with you. Coming down from the “high” of the holiday season’can be difficult, and that’s completely normal.
You might find this sadness is mild and only lasts a few days. Or it could feel more pronounced — especially if the holidays were particularly meaningful, or if things didn’t go as planned. Either way, it’s important to acknowledge your feelings and remind yourself that they’re valid. You’re not alone in this, and with time and self-care, you’ll start to feel better.
What are the symptoms of the holiday blues?
The symptoms of the holiday blues can vary from one person to another. They can feel frustrating, but they’re usually temporary and tend to improve as you settle back into a routine.
Look out for these signs, and if they linger or intensify, check in with a mental health professional for additional support.
Feeling sad, tired, or unmotivated.
Feeling less interested in activities you normally enjoy
Finding it harder to concentrate on work or other tasks.
Feeling irritable or restless
Having a sense of emptiness or loneliness.
Sleeping less or having poor quality rest
Craving comfort foods or finding it harder to stick to healthy habits.
How long do post-holiday blues typically last?
For most people, the post-holiday blues last anywhere from a few days to a couple of weeks. The exact length of time can depend on factors like your overall emotional health, the level of stress the holidays brought, and how quickly you’re able to get back to normal.
If you’re still feeling low after a few weeks, or if the feelings start to interfere with your day-to-day life, it’s worth taking a closer look. Sometimes, prolonged sadness or lack of energy could signal something deeper, like seasonal affective disorder (SAD) or depression. Reach out to a friend, family member, or a professional for support — it can make a big difference.
Are there ways to prevent post-holiday blues before they start?
There are definitely ways to minimize the chances of feeling down after the holidays, though it’s not always possible to avoid them entirely. Here are some of the best things you can do to keep yourself feeling balanced:
Manage your expectations going into the holiday season (these eight tips can help). While it’s great to look forward to the festivities, being realistic can help you reduce the chance of feeling disappointment or stress.
Set boundaries with your time, energy, and finances. Make sure you only say “yes” to events or spending that you’re comfortable with, so you can enjoy the season without feeling overwhelmed, burnt out, or broke.
Take care of yourself during the holidays by getting enough rest, eating a balanced diet, and making time for exercise, as this can set you up for a smoother return to normal afterward.
Have something to look forward to in January, like a fun outing or personal project, as this can help bridge the emotional gap when the holidays are over.
Can children experience post-holiday blues, and how can parents help?
Children can definitely experience post-holiday blues, though it might look different from the way adults experience it.
Kids often have big emotions around the holidays, especially if they’ve been looking forward to gifts, family gatherings, or special activities. When it’s all over, they might feel disappointed, bored, or restless.
For younger children, these feelings might show up as clinginess, irritability, or difficulty focusing. Teens might seem withdrawn or moody as they process the transition.
If you’re a parent, you can help your child by first validating their feelings. Be patient, let them know it’s okay to feel a little sad or disappointed, and encourage them to talk about what they’re experiencing.
You can also create opportunities for fun, low-pressure activities after the holidays. Try planning small moments to look forward to, like a family movie night, a craft project, or an outing to help ease the adjustment. At the same time, you can gradually reintroduce structure where it’s been lost in the excitement of the holidays, like regular bedtimes or homework routines, so they have a sense of stability.
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