Coping with Post-Holiday Blues: Managing Depression and Mood Changes

By Shannon Lopez, Clinical Psychologist

Whilst Christmas and the holidays represent a festive time of year to connect with family and friends, and are usually fun and enjoyable, this time of year can certainly be exhausting. The aftermath of large or significant events can often leave people feeling drained, low, anxious or depressed, especially being at the end of a busy year. It’s important to acknowledge these feelings that may come up, and also take proactive steps to manage changes in mood.

Why the Blues?

In the build up to and during any fun event, like Christmas, birthdays, weddings or concerts, we experience an increase release of the “happy hormones” of dopamine and endorphins. This occurs when we are thinking or planning for the event, as well as during. Once this event is over, the drop in these hormone levels can feel like a “low” especially in comparison and it can be normal to experience a range of temporary changes. Also contributing to this drop following a Christmas season may be the general drop off or return to less social activities, which may create a false sense of isolation.

Post-holiday blues may also be driven by the stress or financial pressure associated with the Christmas and New Years period, with many people needing to pay for social engagements, food, entertainment and gifts. Its an expensive time of year! The stress associated with this can significantly contribute to feelings of burnout, low mood and fatigue.

Though many people may enjoy spending time with their family, for other families, this time of year can create strain within relationships, especially between those family members who we may not see as often. This can also contribute to a “blues” or stressful period.

Biological and environmental factors can also play a role, with usual routines being thrown out the window, later bedtimes, less exercise and with less of a focus on the usual self-care routines that people may rely on.

Signs to Look out For

Some of the signs of mood changes might include increased feelings of sadness, irritability or emptiness. It might also manifest in increased feelings of anxiety or stress when needing to return to regular life activities. People can also experience physical symptoms, such as changes to appetite, difficulty sleeping or disrupted sleep or a general feeling of fatigue and lack of energy.

Helpful Tips for Managing Post-Holiday Blues

There are a number of helpful strategies and mental health tips that people may wish to incorporate into their holiday routines to manage mood shifts that may occur;

1. Re-establish a routine
   • Ensure that you can stick-to- or re-establish your regular sleeping, eating and activity patterns as much as you are able to throughout the holiday season
2. Stay Physically Active
   • Exercise is a natural mood-booster, releasing endorphins and dopamine, and helping to combat stress
   • Setting small, fun and achievable goals for these things, that involve the whole family, is a great way to do this
   • For example, a short family walk each day of holiday, or heading to the beach on Christmas Day
3. Practice Self-Compassion
   • Acknowledging and validating your feelings of stress, anxiety or low mood is always important, and showing kindness towards yourself in what can be a busy and stressful time period is paramount
   • Engage in enjoyable activities that are meaningful for you
   • Don’t be afraid to set boundaries and ask for space
4. Nurture Social Connections
   • If the frenetic pace of Christmas and the holidays isn’t for you, set a time to re-connect with loved ones in a slower passed or low pressure setting.
5. Mindfulness & Stress Management
   • Incorporating mindfulness based techniques into your day, such as deep breathing, progressive muscles relaxation or yoga is a great way to keep in touch with your needs and manage stress

When to Seek More Help

Whilst a period of the blues can be expected following a significant event, if these feelings of sadness, hopelessness, fatigue or anxiety persist for weeks or worsen over time, it may be a good time to seek professional help.

Other signs that it might be helpful to consult with a professional include-

• Struggling to carry out everyday tasks or obligations at home, work or school
• Experiencing stress or overwhelm in situations which did not used to bother you
• Feeling disconnected from those around you
• Intrusive thoughts
• Fatigue
• Sleep disturbances (sleeping too much or not enough)
• Appetite changes (eating more than usual, or not enough)

It is important to reach out to formal supports as early as you can, as these symptoms which can be associated with depression, are manageable and treatable with the right supports.

If you are experiencing any of the above mood issues and are looking for further support with managing your mood, please reach out to our team of Psychologists, who are experienced mental health professionals and are always looking to empower people to enact strategies to manage their mental health at enquiries@spencerhealth.com.au.

Experiencing post-holiday blues if normal, and usually temporary for many people. However, if these feelings persist, it is important to reach out to others for help to help you get back on track.

References

Toth, M., & Kelleher, R. (2004). "Psychological stress and adjustment to seasonal transitions." Journal of Social and Clinical Psychology, 23(5), 714-735.

American Psychiatric Association (2013). "Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5)."

Wagner, A. W., & Kelly, C. (2007). "Early intervention in mental health: Why it matters." Psychiatric Clinics of North America, 30(3), 525-539.

Gilbert, P. (2009). "The Compassionate Mind: A New Approach to Life's Challenges." London: Constable & Robinson.