Post Holiday Depression
By: Bill Farrand, LCPC
Emotional letdowns after the holidays are – if not to be expected – at least quite common. From simple feelings of sadness to full-blown depression, once the holiday season is past, it’s always helpful to keep in mind that one is by no means alone in this widely prevalent phenomenon.
The good news, however, is that for the most part, these post holiday depression last a relatively brief period of time. Even better news is that they can often be productively managed with these few, simple-but-purposeful strategies outlined below.
1. Get Plenty of Rest
Obviously, a rested person is by nature more positive and vigorous, but leveraging the quality of one’s slumber is a valuable opportunity missed all too often, by far too many. Studies show that the best, most revitalizing kind is derived not by “sleeping in” or “catching up on lost sleep.” Sadly enough (for some!), it is far more recuperative when it comes from retiring earlier – as opposed to rising later.
Admittedly counter-intuitive, a “sleeping it forward” approach nonetheless provides far more restorative value. The old adage that “Sleep can be banked, but cannot be made up,” turns out to be truer than one might think (or hope!).
Moreover, these same studies further indicate that sleeping in may sometimes actually increase one’s sense of fatigue. Like it or not, you’ll gain far more nourishing revitalization by going to bed early.
2. Get Outside More Often
Fresh air and plenty of daylight are terrific for improving both mood and outlook. Even when it’s cold outside, you’ll feel better when you come in (even if it’s just from feeling warmer once you do).
Everyone knows that the more exercise one gets the better one’s overall mood and sense of well-being, but it’s still one of the most overlooked tools we have.
It can often help to remember that everything counts – even if it’s merely a short walk up and down the street or around the block. Don’t let fear of committing to an exercise program spook you – keep it simple and just get more of it.
3. Plan a Reward in Advance
Many find it helpful to plan out their next day – in writing – the night before. When doing so, it’s important to deliberately include something fun in the agenda. Importantly, be sure it genuinely conforms to whatever that means for you. The last thing you want to fall into is prescribing something for yourself that fits someone else’s definition of “fun” in lieu of your own. It then becomes counter-productive – another chore to be ticked off a list instead of a payoff to which you can look forward.
Whatever you decide might be fun to try (or that you already know you’ll enjoy) each night before, write that down, too. The obvious key to this component, then, is to hold yourself accountable for doing it – it’ll be hard to draw energy from the anticipation of fun tomorrow when your subconscious knows you didn’t manage to reward yourself today. Similarly:
4. Plan Your Menu in Advance
This involves composing a detailed list of what you’ll eat for breakfast, lunch and dinner, as well as what snacks you eat or drink. Psychologically, it’s important to keep clear in your mind that the purpose of this particular exercise is not motivated around an immediate goal of weight loss: You can have anything you want, as long as it’s written down in advance – but the following day, you have to stick to it!
If you want to change something, make note and adapt accordingly for the next day’s menu. You’ll end up eating more mindfully (probably more nutritionally as well), and soon find yourself automatically avoiding food that might feel good in the moment, but in the end serves only to add unwanted pounds.
Again, try not to think of this as a diet, per se, but rather acquiring more control or power over what you put into your body. If you then actually find yourself losing some weight along the way, hey there! BONUS!
Ultimately, as is so often the case, the bottom line is to nourish your self-esteem with particular care during the New Year. Many find that process easier when recognizing that their value to others remains irreplaceable – even when far less apparent while those particular others deal with the “Holiday Blues” of their own.
If you are feel sad and overwhelmed for more than a few days after this holiday season, this may be a sign of a more serious issue—call us today to speak one of our therapists who specialize in depression and anxiety who will work with you to create a personalized plan to get you back on track.