Beat the Winter and Post-Holiday Blues

As the festive lights dim and the chilly winter days stretch on, many people find themselves battling the “winter blues” or feeling down after the holidays. These feelings can manifest as sadness, lethargy or a lack of motivation, and are often linked to colder months, shorter days and emotional decline after the holiday season.

The winter blues are a milder form of Seasonal Affective Disorder (SAD), a type of depression that occurs during the fall and winter months due to reduced sunlight. The American Psychiatric Association estimates that about 5% of adults in the U.S. experience SAD. Symptoms can include low energy, trouble sleeping, irritability and difficulty concentrating. On the other hand, post-holiday blues are triggered by the end of the festive season and the return to routine, often accompanied by financial stress or unmet expectations from the holidays. These feelings are common and can be managed with the right strategies. 

Set Realistic Goals
The post-holiday period often brings pressure to start fresh and set ambitious resolutions. Instead of overwhelming yourself, set small, realistic goals that are achievable. Celebrate progress, no matter how minor, and give yourself permission to move at your own pace. “During the post-holiday season, it’s easy to feel overwhelmed by lofty goals or resolutions,” said Tracey Kaly, director of ambulatory clinical operations for BayCare Behavioral Health. “Setting realistic and achievable objectives can empower you to celebrate small victories and maintain a positive outlook for the future. Remember, it’s not about perfection but progress.” 

Embrace the Outdoors
Lack of sunlight during winter months can disrupt your circadian rhythm and reduce serotonin levels, leading to feelings of sadness. Combat this by spending time outdoors, even on cloudy days. Aim for a daily walk in the morning or early afternoon to soak up natural light. If going outside isn’t possible, consider investing in a light therapy box, which mimics natural sunlight and can improve mood.

Stay Physically Active
Exercise is a proven mood booster, releasing endorphins that help reduce stress and anxiety. Whether it’s yoga or a brisk walk, find activities that you enjoy and make them part of your routine. Even 20-30 minutes of daily movement can make a significant difference in combating the winter blues.

Prioritize Sleep Hygiene
Disrupted sleep patterns can worsen feelings of sadness or irritability. Create a bedtime routine that promotes restful sleep: limit screen time before bed, avoid caffeine in the evening and maintain a consistent sleep schedule. Aim for 7-9 hours of quality sleep each night.

Nourish Your Body
What you eat can directly impact how you feel. Incorporate mood-boosting foods into your diet, such as omega-3-rich fish, leafy greens, nuts and whole grains. Avoid excessive sugar and processed foods, which can lead to energy crashes and exacerbate feelings of fatigue. Staying hydrated is equally important, as dehydration can mimic symptoms of low mood.

Connect with Others
Social isolation can intensify feelings of sadness. Reach out to family and friends, whether through a phone call, video chat or an in-person get-together. Joining a club, taking a class or volunteering are also great ways to build connections and foster a sense of belonging.

The key to combatting winter and post-holiday blues lies in a holistic approach to mental health and recognizing that your feelings are often temporary and brighter days are ahead. However, if feelings of sadness or fatigue persist and interfere with your daily life, don’t hesitate to seek help. 

“It’s important to recognize that while feelings of sadness or fatigue during winter are common, prolonged or severe symptoms may require professional support,” added Kaly. “Seeking help is a sign of strength and can provide tools to help improve your overall mental health.”

BayCare is the region’s leading provider of behavioral health services. BayCare Behavioral Health specializes in helping children and adults struggling with mental health and addiction issues including anxiety, depression or emotional issues. BayCare’s continuum of behavioral health services is offered in Hernando, Hillsborough, Pasco, Pinellas and Polk counties. 

Kaly has been instrumental in the development of a BayCare innovation coming soon to help address West Central Florida’s mental health needs: the region’s first behavioral health urgent care center.

For more information: BayCare Behavioral Health Resources