The Post-Holiday Blues, Explained—Plus Some Simple Ways to Lift Your Mood

Once the decorations are packed away and the calendar turns from festive and full to routine and stark white, the winter doldrums can really settle in. With still shorter days and fewer social gatherings to look forward to, it can seem like the season stretches on endlessly. 

Often referred to as the "post-holiday blues," this emotional dip many people feel after the holidays is well-documented—both on TikTok and amongst mental health professionals. Below is an explanation of this not-uncommon period of low mood and motivation, as well as creative ways for pushing past the doldrums. 

Blue Monday, Explained 

While not a clinical diagnosis, Blue Monday is a term frequently used to describe the third Monday in January, or another specific date in mid-to-late January, when feelings of post-December depression come to a head. It originated back in 2005 and is attributed to a Cardiff University psychologist named Dr. Cliff Arnall, an expert in seasonal disorders. 

According to Dr. Arnall, the specific date itself can shift a bit: In the year of its inception, Blue Monday fell on January 24. It all comes down to a specific formula, Dr. Arnall says, that takes into account several factors that contribute to feelings of seasonally related depression. 

These variables include:

• Weather and lack of daylight exposure
• Debt (usually due to holiday spending), minus the ability to pay
• The time that has passed since Christmas
• Failing resolutions
• Waning motivation levels and the growing need to take action

How Blue Monday Relates to Seasonal Affective Disorder

Though you won’t find Blue Monday in medical textbooks, the challenges Dr. Arnall identified are very real and can lead to low mood and increased stress. Moreover, symptoms of seasonal affective disorder (or SAD, a type of depression related to seasonal changes) do reportedly reach their severity in January and February, according to The Mayo Clinic.

However, it’s important to note that the post-holiday blues are different than SAD, a diagnosable mental health disorder with mood symptoms that persist past a temporary lull. 

"If your feelings of sadness feel particularly intense and persist over time, you may be experiencing symptoms of SAD," says Psychology Today's Stephanie A. Sarkis, Ph.D. "Common signs include low energy, difficulty concentrating, and persistent sadness. Consult a mental health professional, as treatment options like therapy or medication can be highly effective."

How to Beat the Post-Holiday Blues

Even if you don’t have a diagnosis of SAD, you may still be affected by bouts of temporary sadness after the holidays—and those emotions can feel heavy in the moment. But with the right approach, some thoughtful routines, and purposeful tasks, the post-holiday lull can be used to rest, reflect, and restore momentum.

Ahead, we offer some wisdom along with general tips from Martha that feel particularly well-suited for the beginning of the year.

Reset Your Home

A cluttered environment can amplify feelings of stress and stagnation. Rather than attempting a full overhaul, focus on small, visible wins. Clear one surface, organize one drawer, or give the bedroom windows a wash to let in more light.

Then, look to where you can add fresh, cozy elements to spaces previously occupied by holiday décor. Think: textured throws, branches arranged in a vase, or a new diffuser. 

Establish Soothing Rituals

Martha loves her rituals. “Good rituals are essential because they help reconnect us to the sacred aspects of our lives,” she shares in her book, Living the Good Long Life: A Practical Guide to Caring for Yourself and Others. “Many ancient cultures had some form of morning ritual, and even now most people have a pattern for starting their day, even if it's coffee from the same café. Savoring these few moments will put your mind into a positive frame and prepare your entire body for whatever stresses lie ahead.”

With its lack of consistent daylight, winter calls for structure. In the morning, open the curtains (yes, even on gray days) and make the bed. Prepare a nourishing breakfast, even if it’s simple. Martha’s green juice, for instance, is a staple of her own restorative morning routine.

Move With Purpose

“Chronic stress and anxiety have the opposite effect of exercise on the brain,” writes Martha, “In many ways, optimism and happiness are like muscles—you have to train them and work them consistently.” Movement is essential during the darker months, but it doesn’t have to be strenuous. A daily walk, stretching in the morning, or gentle yoga in the evening can help release tension and increase energy. 

Physical movement also offers the opportunity to practice mindfulness and gain a fresh perspective. "Have you ever felt you can't concentrate because of all the noise and distracting thoughts in your head?" says Martha. "Dr. Cynthia Greene, assistant clinical professor of psychiatry at the Mount Sinai School of Medicine, recommends this exercise to get out of your head, which begins by taking a 5-minute walk in a familiar place: 'Instead of letting your thoughts run away with you, focus on your surroundings,' she urges."

"At the end of the walk, jot down five new things that you've never noticed before," Martha says, "This technique is a good way to train your attention endurance and reduce stress at the same time."

Create Small Projects to Look Forward To

One of winter’s challenges is the lack of immediate milestones. Counteract that by giving yourself manageable ones that unfold or grow over time. Start a puzzle (the benefits are numerous), sew a simple project (another hobby with benefits galore), or plan a small gathering.

Creative projects engage the hands and quiet the mind, offering a distraction from anxieties —plus, they’re quintessential Martha. They also create anticipation, which is often what’s missing during this season.

"Your love of crochet, World War II memorabilia, or jewelry-making isn't 'just' a hobby," says Martha. "Research shows that pursuing your passion can add eight hours of joy, defined as a deep sense of satisfaction, gratification, and accomplishment, to your week."

Invite Nature In

Need a creative project to get you started? Evergreen clippings, dried botanicals, and potted herbs will add life and fragrance to your indoor space when the outdoors feel particularly stark. Gather supplies during a winter walk and then try your hand at some nature crafts, like pressed flower stationery, DIY wreaths, and botanical bath salts.

Sunlight, when available, should also be maximized. Sit near windows and rearrange furniture if needed for an almost-instant home makeover with impact.

Start a Gratitude Journal

Sometimes, it's all about perspective. "Regularly visualizing your life as a whole, and its context within the universe, can minimize smaller disturbances and help you make sense of the bigger issues," says Martha.

Consider starting a gratitude journal during the new year, where you jot down whatever it is you're thankful for. "Make this ritual a part of each day, each month, each year—or whenever you feel it's time to value and honor those you love, including yourself," Martha suggests.

Yes, don’t forget to show thanks to yourself: Simple acts of self-kindness (e.g., early nights, nourishing meals, soft, warm clothing, and a tidy home) add up and always matter, especially through dark times—figuratively and literally.