M.D. Medical Director, Psychiatrist
The holidays are finally over. The decorations are packed away, the last of the leftovers have been eaten, and the new year has begun. You should feel refreshed, right? Ready to tackle your resolutions with renewed energy?
Instead, many people find themselves feeling something entirely different: exhausted, unmotivated, and emotionally drained. If this sounds familiar, you may be experiencing post-holiday burnout-a common but often misunderstood phenomenon that affects millions of Americans each January.
According to the National Alliance on Mental Illness (NAMI), 64% of people report being affected by holiday-related depression, triggered by the financial, emotional, and physical stress of the season. But what happens after the festivities end can be just as challenging-and for some, even more so.
What Is Post-Holiday Burnout?
Post-holiday burnout, sometimes called “post-holiday blues” or “festive burnout,” describes the emotional and physical fatigue many people experience once the holiday season comes to an end. Unlike holiday stress that occurs during the busy season itself, post-holiday burnout hits when the excitement winds down and everyday life resumes.
The symptoms often mirror those of anxiety and mood disorders: low energy, difficulty concentrating, irritability, changes in sleep patterns, and a general sense of emptiness or sadness. For most people, these feelings are temporary and resolve within a few weeks. However, understanding why this happens-and recognizing when it might be something more serious-is crucial for your mental health.
Why Your Nervous System Is Overloaded
To understand post-holiday burnout, it helps to understand what’s happening inside your body during the holiday season.
When you encounter stress-whether it’s rushing to finish shopping, hosting family gatherings, or managing holiday travel-your brain activates the sympathetic nervous system, triggering your body’s “fight or flight” response. This causes your body to produce stress hormones like adrenaline and cortisol, which increase your heart rate, sharpen your senses, and prepare you to handle whatever challenge lies ahead.
Research published by the Royal College of Surgeons in Ireland explains that repeated exposure to holiday stressors creates lasting changes in how your body responds to stress. Specifically, constant activation of the sympathetic nervous system can dampen the effects of the parasympathetic nervous system-the calming counterpart that helps your body recover and restore balance.
The result? Even after the holidays end, your nervous system may remain stuck in an activated state, making it difficult to relax, sleep well, or feel fully energized. Research from the National Institutes of Health confirms that this stress-related dysregulation of the body’s cortisol production can contribute to emotional exhaustion, physical fatigue, and cognitive weariness-the hallmarks of burnout syndrome.
The Emotional Letdown Effect
Beyond the physical toll, there’s a significant psychological component to post-holiday burnout. The holiday season creates what psychologists call a “contrast effect”-the heightened emotions, social connections, and sense of anticipation create a peak experience that everyday life simply cannot match.
During the holidays, your brain is flooded with dopamine and serotonin from social connections, gift-giving, special foods, and the general atmosphere of celebration. When all of that stimulation suddenly stops, your brain chemistry has to readjust. This neurochemical shift can leave you feeling flat, unmotivated, or inexplicably sad, even when nothing specific is wrong.
As noted by Headspace’s mental health professionals, this emotional drop is especially pronounced when dopamine levels fall after weeks of anticipation and excitement. The abrupt transition from holiday highs to everyday routine can feel like an emotional cliff.
Disrupted Routines and the Road Back to Normal
One of the most underestimated contributors to post-holiday burnout is the disruption of daily routines. During the holidays, many of us experience significant changes to our normal patterns: different sleep schedules, altered eating habits, increased alcohol consumption, and less regular exercise.
Your body and mind thrive on routine. When your circadian rhythms are thrown off by late nights, irregular meals, and changes in activity levels, it takes time for your system to recalibrate. The weeks following the holidays often require what amounts to a physiological “re-entry” process as your body adjusts back to normal patterns.
This is why returning to work or school after the holidays can feel so difficult. It’s not just reluctance to leave vacation mode-your body is genuinely trying to restore its equilibrium. Taking intentional steps to rebuild healthy routines, including consistent sleep times, regular meals, and daily movement, can significantly accelerate your recovery. Our telemedicine services make it easy to connect with a mental health professional who can help you develop a personalized plan for getting back on track.
Signs Your Post-Holiday Blues May Be Something More
While post-holiday burnout typically resolves within a few weeks, it’s important to recognize when your symptoms might indicate a more serious condition. The American Psychiatric Association notes that January and February are the most difficult months for people with Seasonal Affective Disorder (SAD), a type of depression that occurs seasonally, typically during the darker winter months.
Post-holiday blues and clinical depression share many symptoms, but there are key differences to watch for:
Duration: Post-holiday blues typically improve within two to three weeks. If your symptoms persist longer, it may be time to seek professional help.
Intensity: While the blues may leave you feeling “off,” clinical depression causes significant impairment in your daily functioning-difficulty getting out of bed, inability to complete work tasks, withdrawal from relationships.
Physical symptoms: Persistent changes in appetite, significant weight changes, or sleep disturbances that don’t improve deserve medical attention.
Hopelessness: Feelings of worthlessness, excessive guilt, or thoughts that life isn’t worth living require immediate professional support.
If you’re experiencing any of these warning signs, our team at BestMind Behavioral Health is here to help. We specialize in identifying and treating depression and other mood disorders with evidence-based approaches tailored to your unique needs.
When to Seek Professional Mental Health Support
One of the most important questions to ask yourself is: “Are my symptoms interfering with my daily life?” If you’re struggling to function at work, maintain relationships, or take care of basic responsibilities, it’s time to reach out for professional support.
You should also consider seeking help if:
- Your low mood has lasted longer than two weeks
- You’re experiencing thoughts of self-harm or suicide
- You’ve noticed increased reliance on alcohol or other substances to cope
- You had a pre-existing mental health condition that has worsened
- Your symptoms are similar to previous depressive episodes you’ve experienced
At BestMind Behavioral Health, we understand that reaching out for help can feel daunting. That’s why we offer flexible options including telemedicine appointments that allow you to receive care from the comfort of your home. We also provide 48-hour new patient appointments because we believe that when you’re ready to seek help, you shouldn’t have to wait.
Treatment Options That Can Help
If your post-holiday symptoms don’t resolve on their own-or if they indicate a more serious mood disorder-effective treatments are available. Our approach at BestMind begins with a comprehensive psychiatric evaluation to understand your unique situation and develop a personalized treatment plan.
Medication Management: For many patients, medication management can provide significant relief from depression and anxiety symptoms. Our providers work closely with you to find the right medication and dosage for your needs.
TMS Therapy: For patients who haven’t found relief through traditional treatments, TMS (Transcranial Magnetic Stimulation) therapy offers a breakthrough option. This non-invasive treatment uses magnetic pulses to stimulate areas of the brain that are underactive in patients with depression-and it’s covered by most insurance plans.
Esketamine (SPRAVATO®): For those with treatment-resistant depression, we offer esketamine therapy in our licensed medical facilities, providing hope for patients who have tried multiple treatments without success.
Taking the First Step Toward Feeling Better
Post-holiday burnout doesn’t have to define your new year. Whether your symptoms are mild and temporary or more persistent and concerning, there are steps you can take to feel better:
Start small with routines. Focus on consistent sleep and wake times, even on weekends. Your body’s internal clock will thank you.
Move your body. Even a short daily walk can help regulate stress hormones and boost your mood.
Stay connected. Reach out to friends and family. Social connection remains one of the strongest predictors of mental wellbeing.
Be patient with yourself. Recovery takes time, and there’s no shame in needing support along the way.
Know when to ask for help. If your symptoms aren’t improving-or if they’re interfering with your daily life-professional support can make a significant difference.
If you’re in Oregon or Washington and struggling with post-holiday burnout, depression, or anxiety, we’re here for you. Contact BestMind Behavioral Health today to schedule an appointment. With locations throughout the Pacific Northwest, including Portland, Salem, Eugene, Bend, and Vancouver, WA, compassionate, expert mental health care is closer than you think.
