Beat the Post-Holiday Blues for a Brighter New Year
January 2, 2024
Adjusting back to your routine after the holidays can be difficult, especially after a packed schedule of events with friends and family. There can also be a lot of pressure to set goals for the new year. Research shows that failed New Year’s Resolutions can lead to low motivation levels and an overwhelming sense of sadness. While not scientifically proven, Blue Monday, the third Monday in January, is considered the saddest day of the year, as many people have not met their New Year’s goals. Focus on one or just a few goals, that are attainable. Is this really something that you can achieve, or do you need to break it down more so that you can reach it? Divide your larger goals into manageable tasks, create a plan and track your progress. If you don’t reach your goal as anticipated, consider that an opportunity for growth and revise.
A common resolution or goal for the new year can be to lose weight or to start dieting. The combination of a depressed mood, the desire to lose extra holiday weight and managing stress requires an approach that focuses on nourishing both the body and mind. Social and environmental factors linked to mood, such as social gatherings or celebrations, can influence food choices. People may indulge in special foods during happy occasions or avoid food during times of sadness.
"Skipping meals, especially when feeling sad, might seem like an easy solution, but it can make cravings and overeating worse later." - Emily Haller, Lifestyle & Culinary Medicine Program Coordinator for Lifestyle Medicine
Skipping meals, especially when feeling sad, might seem like an easy solution, but it can make cravings and overeating worse later. Depriving your body of regular nourishment can lead to increased hunger and a tendency to make less healthy food choices when you finally eat. Instead of skipping meals, focus on creating balanced and satisfying options that provide sustained energy. Remember to prioritize nutrient-rich foods and stay hydrated with water.
The relationship between mood and food is complex. Not only does our mood influence what we eat, but what we eat can also affect our mood. Winter and post-holiday depression can have an impact on eating habits. This can cause unhealthy behaviors such as:
- Emotional Eating: The winter season, combined with post-holiday blues, may lead to increased emotional eating. People may turn to food to cope with feelings of sadness, loneliness or stress. While it's okay to enjoy, celebrate and find comfort in the joy of food during the holidays, it's equally important to recognize that having alternative coping mechanisms for holiday stress and blues is crucial for maintaining overall well-being.
- Reduced Physical Activity: Cold weather and shorter days can result in decreased outdoor activities and exercise. A sedentary lifestyle, combined with reduced exposure to natural sunlight, may contribute to weight gain and mood changes.
- Holiday Overindulgence: Post-holiday blues may be exacerbated by overindulgence during festive seasons. Consuming large quantities of rich, calorie-dense foods during celebrations can lead to weight gain, and the aftermath of guilt or regret may impact eating habits. Overuse of substances like alcohol are also common.
- Disruption of Routine: The holiday season often disrupts daily routines, including regular mealtimes and exercise schedules. When individuals return to their regular routines, it may take time to readjust, leading to erratic eating patterns.
Seeking support from health care professionals such as registered dietitians or mental health professionals, can be beneficial for those looking to address issues readjusted to their normal routines or for those feeling severely depressed moods after the holidays.
It is important to be proactive before the holidays begin. For example, set up a calendar of events for after the holidays. This could be telephone connections, video chat calls or having coffee with someone. Think about what your interests are and set up time to pursue. Join a class that might interest you, volunteer or attend events at your local senior center. There are organizations for seniors, like Area Agency on Aging that can provide you with local assistance including caregiver support, meals and counseling. They may also offer specialized programs to assist with social isolation.
Maintain your routine as much as possible and focus on exercise, maintaining a healthy diet and socialization. Staying connected to others can help minimize the impact of seasonal depression.
If you are having symptoms of depression or anxiety, please speak to your healthcare provider or a psychiatrist or therapist who can assist you with various options for treatment. If you are feeling suicidal, or you are in a behavioral health crisis, you can dial 988 or text HOME to 741741 and speak to a trained professional who can help walk you through next steps. Learn more about the mental health support available at Trinity Health Michigan.
