Managing Post-Holiday Blues: A Therapist’s Guide for New Yorkers Getting Back to Reality

If wintertime finds you feeling a little meh, bleh or blah, you’re not alone. The post-holiday blues or wintertime depression is not an uncommon phenomena. 

Approximately 64% of people report experiencing some form of “holiday blues” or post-holiday depression, according to surveys by the National Alliance for Mental Illness (NAMI). 

First, there’s the build up to the holidays which can bear their own type of stress consisting of social, financial and emotional factors. During this time, our schedules can be maxed out, sleep may be deprived and we can experience spikes of adrenaline due to both excitement and stress that can take a toll on our physiology. 

After the holidays pass, we can feel a bit deflated. Especially in the Northern states where the cold winter weather intensifies, the days are short and returning to work, school and “business as usual” can feel dispiriting. These feelings are not a sign of weakness or an indicator of something more pernicious lurking within – and these feelings can be met and managed. 

Expert Backed Strategies to Beat the Winter Blues

As a psychotherapist who has worked with countless New Yorkers navigating this seasonal slump, I want to offer some guidance to help you transition back into the rhythms of reality with grace and resilience.  While feeling a bit down in the doldrums during this time of year, it can also be an opportunity to turn inward and take better care of yourself. 

1. 1. Acknowledge your feelings – First and foremost, know that what you’re feeling is entirely normal and resist the urge to avoid yourself and your feelings. It’s normal for humans to experience some degree of cyclical variation in mood states. Instead of brushing these emotions aside, take a moment to sit with them. Journaling or talking to a trusted friend can help you pinpoint and name what’s going on beneath the surface.
   2. Ease Into Your Routine – New Yorkers are known for their “all-or-nothing” mindset, but diving headfirst into a packed schedule after weeks of holiday indulgence can be overwhelming. Give yourself permission to ease back into your routine. Start with small, manageable goals for your work and personal life. This can help you regain momentum without feeling like you’re drowning in to-do lists. Be mindful of the unique challenges that come with returning to the fast-paced NYC lifestyle, where long commutes, packed schedules, and high expectations can amplify stress. Prioritize what truly needs your attention and don’t hesitate to delegate or say no when necessary.
   3. Create New Rituals – The holidays are steeped in tradition, which is part of what makes them so comforting. Post-holiday life doesn’t have to feel dull by comparison. Consider creating new rituals to look forward to in the months ahead. Whether it’s a weekly coffee date with a friend, trying out a new fitness class, or dedicating Sunday afternoons to self-care, small, intentional acts can bring a sense of joy and stability. These rituals can also serve as anchors in a city that can often feel chaotic and overwhelming.
   4. Warm Up to the Winter Season – Even if cold-weather is not your favorite, winter in New York doesn’t have to feel like an endurance test. Bundle up and explore the quieter charm of the city—take a brisk walk through Central Park, visit a museum you’ve been meaning to check out, or discover a new cozy café. Leaning into the unique opportunities this season offers can help shift your perspective from “post-holiday letdown” to “winter wonder.” To combat the darker days, make a point of seeking natural light whenever possible—perhaps by sitting near a window during work or taking a quick walk during lunch. Consider investing in a light therapy lamp to help regulate your mood and energy levels.
   5. Address Financial Stress – The holiday season can leave a lasting dent in your wallet, which often adds to post-holiday stress. Take a proactive approach by assessing your finances and creating a plan to recover from holiday spending. Set realistic goals for paying off any debt and avoid the temptation to overspend in January sales. Remember, financial stress can be alleviated by making small, consistent efforts. Look for free or low-cost ways to enjoy the city, such as attending community events or exploring public spaces, to maintain a sense of fun without stretching your budget.
   6. Practice Gratitude – It’s easy to focus on what we miss about the holidays, but a simple gratitude practice can reframe your mindset. At the end of each day, jot down three things you’re grateful for—big or small. This practice has been shown to boost mood and foster a sense of contentment, even during challenging times. Focusing on the positives can help counteract the gloominess of long winter nights.

• Seek Support If Needed – For some, post-holiday blues can deepen into something more serious, like seasonal affective disorder (SAD) or depression. If you’re struggling to find joy or motivation weeks after the holidays, consider reaching out to a mental health professional. Therapists at Bhava Therapy can provide a safe space to explore these feelings and develop strategies to move forward. 

A Closing Note

The post-holiday, winter blues aren’t a sign of weakness. They’re an invitation to reconnect with yourself, set new intentions, and find beauty in the everyday. In a city that never stops moving, give yourself permission to slow down and savor the moments in between.

Here’s to a new year filled with resilience, growth, and a little bit of magic—even after the holiday lights have dimmed.

References:

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