Why you feel low after the holidays, and how to feel better

If your mood has dipped, your energy feels depleted, or your motivation seems to have vanished after the holidays, you’re not alone. Many people experience emotional changes as celebrations end and daily routines resume.

In fact, research shows that mental health challenges after the holidays are common, with many people reporting increased feelings of sadness, anxiety, or fatigue during this time of year. The transition from the busyness and excitement of the holidays back to everyday life can feel abrupt and difficult.

The post-holiday blues are a temporary emotional slump that can occur after the holidays end. Common symptoms include low mood, fatigue, reduced motivation, and difficulty returning to routine. These feelings are common and usually improve within one to two weeks.

What are the post-holiday blues?

The post-holiday blues describe a temporary, short-term emotional slump that can occur after the holidays wind down. During the season, many of us are surrounded by social gatherings, festive traditions, decorations, and anticipation. When that stimulation suddenly disappears, it can leave a noticeable emotional gap.

This isn’t about losing the holidays themselves. It’s about adjusting to a slower pace and less external excitement. Even people who don’t typically struggle with depression may experience a sudden emotional letdown during this transition.

Why the letdown feels so strong

One of the first steps in overcoming the post-holiday blues is recognizing what’s really happening: your mind and body are adjusting to less stimulation.

During the holidays, schedules are full, routines change, and there’s often a heightened sense of purpose and connection. When that level of activity drops off, the contrast can feel jarring. What you may be experiencing is a natural response to change and should not be mistaken for failure or weakness.

In this guide, we’ll explore how to recognize the post-holiday blues and share practical ways to move forward when the excitement fades.

How to tell the difference between the post-holiday blues and depression

While the post-holiday blues can feel similar to depression, they are not the same thing.

The post-holiday blues:

• Often appear suddenly
• Are usually short-lived
• Typically resolves within two weeks

Depression, on the other hand, tends to be more persistent and may interfere with daily functioning. If symptoms last longer than two weeks or begin to intensify, it’s important to seek professional support.

Symptoms that may signal depression

If you notice five or more of the following symptoms lasting longer than two weeks, consider talking with a doctor or therapist:

• Changes in sleep (too much or too little)
• Loss of interest or pleasure in activities you once enjoyed
• Low motivation or persistent fatigue
• Feelings of guilt or worthlessness
• Difficulty concentrating or making decisions
• Changes in appetite or weight
• Feeling slowed down or unusually restless
• A general sense of disconnection from your surroundings
• Thoughts of self-harm or not wanting to be alive

If you experience thoughts of harming yourself, seek immediate help from a healthcare professional or crisis resource such as 988.

Post-holiday blues vs. Seasonal Affective Disorder (SAD)

The post-holiday blues are also different from Seasonal Affective Disorder (SAD).

SAD is a form of depression that tends to:

• Occur repeatedly, year after year
• Be tied to seasonal changes (often winter, but sometimes spring or summer)
• Last longer than a few weeks

The post-holiday blues are usually linked to a specific event, like the end of the holidays, and resolve as routines and expectations stabilize.

As one Rosecrance expert explained, SAD tends to be more chronic, while post-holiday blues are often tied to the sudden shift from a busy, stimulating season to a quieter one.

Post-Holiday blues at a glance

• Duration: Usually 1–2 weeks
• Cause: Sudden decrease in stimulation and routine changes
• Who it affects: People of all ages
• Treatment: Self-care, routine, connection, therapy if needed

How to navigate the post-holiday blues

The good news? There are practical, manageable steps you can take to support your mental health during this transition.

• Re-establish healthy routines. The holidays often disrupt sleeping and eating habits. Returning to consistent routines can significantly improve mood and energy. Aim for regular sleep and wake times and focus on having balanced meals each day.
• Stay physically active. Movement helps regulate mood. If outdoor activity is limited, try indoor workouts, stretching, or joining a gym. Even small amounts of movement can make a difference.
• Be mindful of alcohol. Alcohol is a depressant and can worsen low mood and fatigue. Abstaining can help protect your mental health.
• Stay connected to your network. Talking to someone you trust can be incredibly grounding. Call a friend, family member, or loved one and focus on connection. Share positive moments from your holidays or recent experiences rather than dwelling on what feels difficult.
• Get out of the house. A change of scenery matters. Even brief outings, such as running errands in person or taking short walks, can help lift your mood. And whenever possible, choose human interaction when it presents itself!
• Give yourself something to look forward to. Planning ahead can restore a sense of anticipation. A weekend trip, dinner with friends, or even a small personal goal can help rebuild excitement beyond the holidays.
• Consider talk therapy. Even short-term therapy can be helpful during periods of increased stress. Talk therapy, even brief talk therapy during stressful periods, can help prevent emotions from building up,” one Rosecrance clinician explains. Sharing what you’re feeling often makes it easier to manage.

When to reach out for help

If feelings of sadness, emptiness, or hopelessness last longer than two weeks, it may be time to seek additional support.

That could mean:

• Talking with a trusted friend or loved one
• Scheduling an appointment with a licensed therapist
• Reaching out to a healthcare provider

Support is available, and asking for help is a sign of strength.

Moving forward with compassion

The post-holiday blues are common, temporary, and manageable. With time, routine, and support, many people find their mood and motivation return naturally. Be patient with yourself as you adjust and remember: You don’t have to navigate this season alone.

You don’t have to navigate this alone

If the post-holiday blues are lingering or becoming overwhelming, support can make all the difference. Rosecrance Therapies offers trusted, evidence-based mental health care to help you regain balance, rebuild routines, and move forward with confidence.

Our licensed clinicians understand the challenges that come with seasonal transitions and everyday stress, and they’re here to meet you where you are. Whether you’re looking for short-term support or ongoing therapy, Rosecrance Therapies provides compassionate guidance tailored to your needs.

Take the next step toward feeling like yourself again.Reach out to Rosecrance Therapies today and let our experts help you navigate the post-holiday blues with care and clarity.