The egg nog is all gone, the parties have become less frequent, and the children are back in school. These are just a few signs that the winter holiday season is coming to a close, and the normal routines of day-to-day life are starting up again. For many people, the holidays are a festive and joyous time, so this return to normalcy is bittersweet, but also welcome. For others, the holidays are stress-filled and emotionally draining. Many times this stress does not go away once the holiday season concludes. 

“The holidays are made to look like perfection, but that’s not what they really are,” said United States Public Health Service Cmdr. David Barry, implementation division chief at the Deployment Health Clinical Center. “This is a time of year when we’re off-cycle, and after the holidays, people should take a step back and not aim at being perfectionists. They need to take care of themselves and focus on the here and now.”

People experience a lot of stress during this time of year despite the season being viewed in a positive light. Erratic daily schedules, financial strain and overindulgence are some common stressors during the holidays. These problems don’t necessarily get better if not addressed in a healthy manner once the New Year is rung in. Eating too much food or consuming excessive amounts of alcohol can cause physical and mental health issues, the anxiety of getting back into a pre-holiday schedule is difficult, and the extra debt from presents or trips can cause belt-tightening well past Jan. 1. These difficulties can eventually lead to depression. 

“This is a stress or depression that is not normally in a person’s life during the year,” said Barry, who is also a clinical psychologist. He identified irritability, lack of motivation, being easily angered or frustrated, increased substance use and feelings of sadness as common signs of post-holiday stress and depression. “Take stock of what you were doing during the holidays, and don’t carry over the stressful things. You should try to return to a sense of normalcy.” 

During the holidays, people tend to slack off on physical training, let their sleep routine change and divert from their everyday schedules. The lack of normal routines, coupled with financial issues and anxiety over holiday commitments, can lead to difficulties adjusting back to set schedules and lifestyles. Those with deployed family members can especially be impacted by not having their loved ones around for support.

Barry noted the importance of recognizing the habits or circumstances that cause stress and depression, and leaving that baggage in the past. He said contacting loved ones, exercising and cutting back on unhealthy habits are ways to relieve sadness and anxiety. For example, if a person is consuming too much alcohol or slacking off at the gym, they should cut back on their drinking and start working out regularly again. Being able to cope with life’s stresses, and cutting out negative habits and replacing them with positive ones, is key to coming out of a post-holiday funk. 

“Start engaging in normal activities again,” Barry said. “Try to maintain the schedule and activities from before the holiday season.”