After all of the holidays’ excitement and twinkly lights, January can feel like a major buzzkill. Ease your way into the New Year and combat the post holiday blues with these strategies from psychologist Alicia H. Clark, Psy.D.
1. Schedule transition time.
Instead of using all of your free time on friends and family—and then rushing back into work or other obligations, Clark recommends dedicating at least one day at the end of vacation to yourself. Use it to unpack, meal prep, or zone out on Netflix.
2. Then revive your routine.
Routine takes the mental energy out of everyday tasks so that you operate on autopilot. So when you’re zapped from the upheaval of the holidays, getting into a regular routine can help you recoup your energy. If you didn’t have a routine before the holidays hit, take the opportunity to create one now.
3. Gauge your social barometer.
Months of family time and holiday parties can have introverts entering the post-holiday season feeling drained, while extroverts can suffer from an emotional come-down when that social time ends. For your own energy levels, consider if you need to schedule in more alone or social time—both during and after the holidays.
4. ID what irks you.
Writing out all of the things that have you frustrated—both right now and in past post-holiday seasons—can help you channel the blues into solutions, Clark says. For example, if going back to work really has you down, make plans to start looking for a new gig. If finances are tight every January, make a budget.
RELATED: 4 Ways to Keep Your Vitamin D Levels Up This Winter
5. Be gentle.
Living up to our (and others’) expectations can make the holidays stressful. Top that with January pressures—catching up on work, paying down credit cards, seeing weight-loss ads everywhere you turn—and we can become unhealthily hard on ourselves, which contributes to post holiday blues Clark says. If and when you talk to yourself in ways you wouldn’t talk to your best friend, say “stop” and gently remind yourself that you deserve the same compassion you show her.
6. Consider depression.
Seasonal affective disorder is a complication of major depressive disorder and can spike during the shorter, darker days of January and February. If you experience five or more symptoms of depression—including significant sadness, fatigue, loss of interest, insomnia or hypersomnia (oversleeping), thoughts of death, unintended weight changes, difficulty concentrating, or feelings of worthlessness—for at least two weeks, or have a history of depression, you might be dealing with more than the regular ‘ole post holiday blues. Talk to a psychologist or psychiatrist to get the help you deserve.
RELATED: Should You Try Therapy for Weight Loss?