By Mark Ryan, BACP Accredited Psychotherapist and NCPS Accredited Relationship Therapist
The Christmas season is often filled with joy, connection and celebration. Routines are set aside, indulgence is encouraged, and relationships take centre stage. Then January arrives, and many people feel a stark emotional contrast that is often called the post Christmas blues.
The feeling can show up as a general sadness, a lack of motivation, exhaustion or even anxiety. For some it is a mild dip in mood and for others it feels like an overwhelming weight. If that is you, nothing has gone wrong with you. Understanding why this happens, and finding gentle ways to manage it, can make it much easier to move into the new year with resilience and hope. If you would like to get through the build up with less conflict next time, surviving Christmas without falling out may help.
Understanding the Post Christmas Blues
The post Christmas slump is not an official psychological diagnosis, but it is well recognised, and I hear about it from clients every January. There are several reasons why mood tends to dip after the holiday period, and most people recognise more than one of them in themselves. Seeing the reasons laid out is often a relief in itself, because a low mood with an explanation is easier to be kind to than a low mood that seems to come from nowhere.
The End of Anticipation and Excitement
Christmas brings anticipation. There is the decorating, the seeing of loved ones, the gifts and the long standing traditions. When it ends, many people feel a sense of emptiness or anti climax, as if there is nothing immediately exciting to look forward to.
In my experience this is one of the most overlooked parts of the January dip. For weeks the diary had something shining at the end of it, and now it does not. The loss is real even though nothing sad has happened, and it can be especially sharp for people who put a great deal of care into making the season special for everyone else.
A Sudden Shift Back to Routine
Over Christmas, routines are often disrupted in a pleasurable way. Bedtimes drift later, food is richer, there is less work and more company. Returning to early mornings, work pressures and ordinary responsibilities can feel abrupt and demoralising.
The body notices this as well as the mind. Sleep, meals and movement have all been loosened and now they are being asked to tighten again at the darkest, coldest point of the year. It is common to feel flat for a week or two while everything settles back into a rhythm.
Financial Stress
The festive season can be expensive, and January often brings the reality of credit card bills, depleted savings or the pressure of financial resolutions. Money worry is not a small thing. A large systematic review and meta analysis of 65 papers found that people with more severe personal debt were more likely to have depression and other mental health difficulties, although the authors were clear that it is hard to establish which causes which (Richardson, Elliott and Roberts, 2013).
That fits what I see. Money anxiety in January often sits underneath the tiredness and the low mood, and it tends to ease once there is a plain picture of where things stand. If money is also a source of tension between you and a partner, the article on why couples argue about money may help.
Social Withdrawal
During Christmas, people often spend more time with friends and family. In January social calendars tend to quieten, and loneliness can set in, particularly for those who already experience social isolation. A house that was full of people on Boxing Day can feel very still by the second week of January.
Loneliness can also arrive inside a relationship. If you are with someone and still feel alone, you are not the only one, and the article on feeling lonely in your relationship explores what lies behind it. People who live alone, who are far from family, or who are recently bereaved often find this time of year especially hard, and it is nothing to be ashamed of.
Seasonal Affective Disorder and Less Light
The winter months bring shorter days, colder temperatures and less time outdoors. Seasonal affective disorder, usually called SAD, is a pattern of depression that comes back each winter. A review of the epidemiological research found that depressive symptoms in the general population usually peak in winter, and that SAD is relatively common, becoming more common at higher northern latitudes (Magnusson, 2000).
Even people who would never meet the criteria for SAD can feel the effect of less daylight on their energy and mood. Many of the clients I see describe wanting to sleep more, eat more and do less between December and March, and then feel guilty about it. That is a very human response to a dark season, and it deserves compassion more than criticism.
Many people feel a stark emotional contrast that is often called the post Christmas blues.
What the Blues Can Feel Like
The post Christmas blues rarely announce themselves as sadness. More often they show up as a heaviness in the mornings, a short temper, a loss of appetite for things you normally like, or a sense of watching your own life from a slight distance. Some people notice they are crying more easily, and others notice they feel nothing very much at all.
It can help to treat this the way you would treat a mild cold. You would not expect yourself to be at your sharpest, you would lower the bar a little, and you would be gentle about it. Many people find that simply saying "this is the January dip and it will lift" takes some of the fear out of it. If you live with a partner, telling them how you are feeling, even in a sentence, spares you both the guessing and the misreading that so often follows a quiet, flat few weeks.
How to Handle the Post Christmas Blues
Although the blues can feel difficult, there are practical steps that soften their impact. The key is to acknowledge the feeling while also taking small active steps to look after yourself. None of what follows needs to be done perfectly or all at once. Pick the one or two that feel most possible and start there. A short walk at lunchtime and one message to a friend is a perfectly good beginning, and small steps taken on a low day count for more than they seem to.
Embrace the Present, Not Just the Past
It is easy to romanticise Christmas and feel disheartened when it is over. Try instead to turn your attention to what you can enjoy now.
Create new small joys, such as a cosy film night, a new recipe or a crisp winter walk.
Notice winter's charm. Even in January there is comfort in hot drinks, candlelight and quiet time for reflection.
Set Meaningful, Realistic Goals
Many people enter the new year with pressure filled resolutions, which lead to frustration and self criticism. Instead of extreme goals, consider the following.
Small, achievable targets that support your wellbeing.
Goals that focus on self care, such as improving sleep, moving more or practising gratitude.
Flexibility. Resolutions should encourage growth and not self punishment.
If a resolution has already slipped by the third week of January, that is very ordinary, and it says nothing about your character. You can simply begin again.
Prioritise Social Connection
If Christmas was full of gatherings, January can feel lonely by comparison. Instead of withdrawing, try the following.
Arrange casual, low pressure meet ups with friends. They do not need to be grand events.
Have a virtual catch up or a simple phone call to keep in touch.
Consider joining a hobby group or volunteering. Helping others can lift mood considerably.
Connection does not have to mean a crowd. For many of the people I work with, one warm conversation with someone who understands does more than a busy evening out. That is true whether the person is a partner, a friend, a chosen family member or someone you see only on the walk to work.
Manage Financial Stress Early
If money worries are adding to the blues, small and early steps reduce the anxiety.
Look at your spending without guilt. A clear picture of where you stand makes it easier to plan.
Set realistic budgets for the months ahead without depriving yourself completely.
Find free or low cost activities. There are plenty of ways to enjoy life without spending much.
If debt is weighing on you heavily, free and confidential debt advice is available in the UK, and talking to someone sooner is nearly always better than later.
Look After Your Mind and Body
The blues often come with fatigue, sluggishness and low energy. Looking after both body and mind can ease this.
Get outside daily, even for a short walk. Natural light helps regulate mood and sleep.
Eat well without restriction. After festive indulgence some people turn to extreme dieting, which tends to worsen mood. Balanced nourishment is kinder.
Move in a way that feels good, whether that is yoga, stretching or dancing in the kitchen.
For people whose low mood follows the seasons year after year, light therapy is worth knowing about. A meta analysis of randomised controlled trials found that bright light treatment and dawn simulation both reduced depressive symptoms in seasonal affective disorder (Golden et al., 2005). It is best discussed with your GP first, who can also check for other causes of tiredness and low mood.
Be Kind to Yourself
It is easy to be self critical, particularly if you feel unmotivated in January. Instead of judging yourself harshly, try the following.
Accept that the blues are common and usually pass.
Practise self compassion by speaking to yourself as you would to a friend going through the same thing.
Celebrate small wins, whether it is getting up a little earlier, drinking enough water or sending a message to a friend.
In my experience the people who recover from the January dip fastest are rarely the most disciplined. They are the ones who treat themselves with the same patience they would offer a friend, who let the first fortnight be slow, and who ask for company when they need it. Self compassion is not self indulgence. It is what makes the next small step possible.
Create New Things to Look Forward To
Rather than seeing January as bleak, plan something positive on purpose. Because the end of anticipation is such a big part of the dip, giving yourself something to look forward to speaks directly to the problem.
Book a short weekend break or plan a local day trip.
Start a creative project such as journaling, photography or learning a new skill.
Look ahead to the coming seasons. Spring is around the corner and brings lighter days and renewed energy.
If you share your life with a partner, a small ritual you both look forward to can help too, such as a Friday night meal or a Sunday walk. The article on surviving Christmas as a couple looks at how the festive strain can follow couples into the new year, and the article on why some couples struggle more in winter explores what helps relationships through the colder months.
When to Seek Professional Support
For most people the post Christmas blues are temporary and ease with self care. If feelings of sadness, anxiety or low motivation persist for several weeks, or interfere significantly with daily life, it may be something more, such as depression. The article on telling sadness from depression explains what to look for.
Signs that it is time to talk to someone include the following.
A low mood that does not improve with time.
Loss of interest in things that usually bring enjoyment.
Sleep disturbance, either sleeping too much or too little.
Growing feelings of hopelessness, worthlessness or excessive worry.
Difficulty with daily life, including work or relationships.
If you ever feel unable to keep yourself safe, please contact your GP, call NHS 111, or ring Samaritans free on 116 123 at any time.
Speaking with a therapist can offer real support, and many people find it a relief to say aloud what they have been carrying on their own. Therapy is open to everyone, and I work with individuals and couples of all kinds, including LGBTQ+ people and those in consensually non monogamous relationships. You are not alone and help is available.
A Season of Renewal
The post Christmas period can be hard, but it does not have to define the start of your year. By acknowledging your emotions, making small and meaningful changes, and welcoming new opportunities, you can move through January with hope.
Rather than seeing the new year as a stark contrast to the festive period, you might see it as a time for renewal, a chance to focus on self care, reconnection and laying a foundation for the months ahead. As winter gives way to spring, spirits can lift too, and every season, even the difficult ones, eventually passes. With each transition there is growth, change and the chance to meet life with fresh energy.
If the January blues are lasting longer than you would like, the free 30 minute consultation is available in person in London or online. It is a relaxed first conversation, and a gentle place to start.
About the Author
Mark Ryan is a BACP Accredited Psychotherapist and NCPS Accredited Relationship Therapist, and the founder of Rise and Grow Therapy, a private practice offering couples and relationship therapy across Kensington, Pimlico, and Angel, Islington in London, as well as online consultations. His approach draws first on Imago Relationship Therapy, alongside integrative relational, attachment based, Gottman, and systemic approaches. Mark works with couples of all kinds, including LGBTQ+ couples and those in non traditional relationship structures such as consensual non monogamy, as well as with individuals working through relational issues.
References
Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., Wisner, K. L., & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta analysis of the evidence. American Journal of Psychiatry, 162(4), 656 to 662. https://doi.org/10.1176/appi.ajp.162.4.656
Magnusson, A. (2000). An overview of epidemiological studies on seasonal affective disorder. Acta Psychiatrica Scandinavica, 101(3), 176 to 184. https://doi.org/10.1034/j.1600-0447.2000.101003176.x
Richardson, T., Elliott, P., & Roberts, R. (2013). The relationship between personal unsecured debt and mental and physical health: A systematic review and meta analysis. Clinical Psychology Review, 33(8), 1148 to 1162. https://doi.org/10.1016/j.cpr.2013.08.009
