The twinkling lights, festive gatherings and holiday hustle can create a high-energy season — but what happens when it ends? As winter settles in and routines return, many people experience a dip in mood known as the seasonal, or post-holiday blues. The good news?
There are effective strategies to help you navigate this time of year with resilience and joy.
Sunlight: A Natural Mood Booster
One major factor behind this seasonal slump is the decreased daylight hours this time of year, which impacts serotonin levels and disrupts our circadian rhythm. Just 15 to 30 minutes of daylight exposure — even on a cloudy day — can make a difference. Bundle up and take a brisk walk in the morning or early afternoon, or open your blinds to let in natural light.
Move Your Body (Even Just a Little)
Exercise is one of the most powerful mood lifters. It increases endorphins and dopamine, which help us regulate emotions and reduce stress. Don’t feel pressured to run a marathon — a short walk, stretching or a 10-minute dance break in your living room can help reset your mood.
Reframe the Winter Narrative
Winter doesn’t have to be something you just “get through.” Instead, try embracing small seasonal joys — like sipping a warm cup of tea, pulling on cozy socks or taking a snowy nature walk. Find meaning or joy in situations that might otherwise feel negative. This mental shift can have lasting impacts on emotional wellbeing.
Connect with Others
Social interaction is crucial, especially during the darker months. After the holiday rush, you might feel a sudden drop in social activity. Schedule regular check-ins with friends or family, join a book club or volunteer — anything that fosters connection and purpose.
Be Kind to Your Nervous System
The holidays can overstimulate your brain and body. Once they’re over, your nervous system needs time to recalibrate. Try mindfulness practices like deep breathing, guided meditation or journaling to help regulate stress hormones and restore a sense of calm.
When to Seek Help
If feelings of sadness, fatigue or hopelessness persist beyond a couple of weeks, it may be more than the blues. UnityPoint Health – Meriter’s compassionate health experts are here to support you with care tailored to your needs. This winter, prioritize your mental health with small, consistent practices. It’s not about chasing constant happiness — it’s about creating balance, building resilience and embracing the season with intention.
