Seasonal Affective Disorder
How to stay positive after the holidays
Many people experience brief periods of sadness or feel unlike themselves, and these mood shifts often coincide with seasonal changes. For instance, many individuals struggle with the "winter blues" or "post-holiday blues" as the days get shorter in fall and winter, only to feel better as spring arrives with longer daylight hours.
In some cases, however, these mood changes are more intense, affecting a person's emotions, thoughts, and behavior. If you've noticed significant shifts in mood and behavior during seasonal transitions or after the holidays, you may be dealing with Seasonal Affective Disorder (SAD).
SAD typically begins in late fall or early winter and improves in the spring and summer, a pattern known as "winter-pattern SAD" or "winter depression." For many people, the post-holiday blues are a common experience and can stem from several factors: the emotional letdown after the holiday season, financial stress from holiday spending, the shorter, colder days that exacerbate SAD symptoms, unmet expectations during the holidays, or simply the feeling of isolation during this time.
Recognizing these triggers is the first step toward overcoming post-holiday blues. The next step is exploring practical strategies to manage these feelings.
Get Back into a Routine
Ease back into your routine by setting small, achievable goals for the first few weeks after the holidays. This will help restore some structure to your day without overwhelming you.
Practice Self-Compassion
It’s easy to be hard on yourself when you’re feeling down, especially if it seems like everyone else has moved on. Instead of judging yourself, acknowledge your emotions with kindness and understanding.
Plan Something to Look Forward To
Create new events or milestones to anticipate, no matter how small. Whether it's scheduling a coffee date with a friend, planning a day trip, exploring something new in your town, or starting a new hobby, having something to look forward to can lift your spirits.
Stay Physically Active
Exercise is a powerful mood booster. Physical activity increases the levels of dopamine and serotonin in your brain, which can reduce sadness and improve overall well-being. Even a short daily walk outdoors can make a noticeable difference.
Connect with Others
Feelings of isolation can amplify the post-holiday blues. Try reaching out to friends, family, or coworkers, even if socializing feels like a challenge. A simple phone call or shared meal can help you feel more connected and supported.
Consult a Mental Health Professional
If your feelings of sadness are intense and persistent, it may be helpful to consult a mental health professional. Treatments for SAD are available and typically fall into four main categories, which can be used alone or in combination:
Light therapy
Psychotherapy
Antidepressant medication
Vitamin D supplementation
By addressing these challenges and taking proactive steps, you can better manage the seasonal shift and emotional changes that accompany this time of year.