Getting through the post-holiday blues

It’s not uncommon to feel flat or unsettled after the holidays. Post-holiday blues tend to show up as a heaviness as you return to work, a sense of loneliness after family leave, or a feeling of aimlessness now that the buzz has passed.

And while it can be tempting to brush it off, it’s also worth exploring whether the low feeling is the normal kind or if it’s signalling something else. Let’s unpack what post-holiday blues actually are, why they happen, what you can do about them, and when it's worth speaking with a professional.

What exactly does “post-holiday blues” mean?

Post-holiday blues refer to that low, unsettled feeling some people experience after a holiday period or break. It’s not a clinical diagnosis, but rather a temporary mood shift that tends to show up as life returns to routine.

People often describe it as a feeling of emptiness or sadness once the excitement or relaxed holiday feelings end. While everyone’s experience is different, it can affect mood, energy, focus, and sleep for a little while.

The common signs of post-holiday blues include:

• Feeling flat, down, or emotionally drained

• Dreading the return to work or everyday responsibilities

• Difficulty sleeping or feeling rested

• A sense of loneliness or missing loved ones

• Low motivation or trouble concentrating

• Feeling like something is off, but not knowing why

Why do people feel this way after the holidays?

There’s no single reason why the post-holiday period feels hard. It’s often a mix of emotional, physical, and situational factors. Here are some common ones:

The emotional high followed by a drop

The lead-up to the holidays is full of anticipation. Even if it’s stressful, there’s often something to look forward to. When that’s suddenly over, people can feel a bit aimless or let down. It’s a classic case of emotional whiplash.

Disrupted routines

Holiday schedules tend to be all over the place: late nights, big meals, skipped workouts, and irregular sleep. While that can be fun in the moment, your body and mind often struggle when it’s time to get back on track.

Family tension or loneliness

For some, the holidays bring family conflict or highlight what’s missing, like loved ones who’ve passed or relationships that feel strained. That emotional weight can carry over well into the new year.

Financial pressure

In Australia, December is one of the most expensive months of the year. According to Finder’s 2024 survey, the average Australian planned to spend $1,518 on Christmas. Come January, financial stress can hit hard.

Seasonal factors

The end-of-year holidays coincide with the summer break in Australia, which often means time off, beach days, and social events. Returning to work as the new year kicks in can feel like slamming on the brakes.

In colder climates, shorter daylight hours can also affect mood. Though seasonal affective disorder (SAD) is less common here, it's still possible to feel the impact.

How to cope with post-holiday blues

There’s no quick fix, but this phase definitely doesn’t last forever. With a bit of self-compassion and structure, it’s possible to ease back into everyday life and start feeling more balanced again.

1. Give yourself a soft landing

If possible, avoid jumping straight from holidays into high-pressure situations. Try to ease into work with realistic expectations, and don’t pack your calendar right away. Give yourself room to adjust.

2. Re-establish a gentle routine

You don’t have to overhaul your life, but small things like waking up at a regular time, eating balanced meals, and moving your body can uplift your mood. Even a short daily walk can help reset your internal rhythm.

3. Prioritise self-care

Self-care isn’t just spa days and bubble baths. It’s about doing what genuinely helps you feel grounded. That might mean staying home for a day, journalling, setting boundaries, saying no to social plans, or catching up on sleep.

4. Make plans to look forward to

Having something on the horizon – whether it’s a year-starter party with friends, a weekend road trip, or starting a new class – can help break the cycle of dwelling on what’s over.

When it might be something more serious

While most people bounce back within a few weeks, for others, post-holiday blues can turn into something heavier. If feelings of sadness, fatigue, or disconnection persist, it could be a sign of something deeper, like depression or anxiety.

Here are some signs it’s time to seek help:

• The low mood lasts more than two or three weeks

• You’ve lost interest in things you used to enjoy

• Your sleep, appetite, or energy levels are significantly affected

• You feel hopeless, overwhelmed, or unable to cope

• You’re having thoughts of self-harm or suicide

If any of these sound familiar, it’s important to reach out to a mental health professional. Support is available, and therapy can help you find ways to feel like yourself again.

Final thoughts

Feeling down after the holidays is more common than many people realise. Life slows down, emotions run high, and the transition back to routine can feel like an uphill climb. But the post-holiday blues don’t have to linger. With some gentle adjustments, supportive routines, and a bit of patience, most people can find their footing again.

If the feelings stick around or start interfering with daily life, it’s okay to get support. Speaking with a therapist can give you the tools to navigate this time with more ease and feel better for the year ahead.