• Home
• /
• Mental Health
• /
• Lifestyle

Mental Health: Is January bringing you down?

How to differentiate between the post-holiday slump, Seasonal Affective Disorder, and depression to prioritise mental health in the new year

January — the music has stopped and the fireworks have faded. After the holiday season, we’re left with nostalgia for the good times, but are also weighed down by the aftermath — decorations must come down, bills need to be paid, and it’s back to the routine of every day life.

So, if you’re experiencing a dip in your mood, know that it is fairly common during this time of year.

But as Anne Jackson, one of Dubai’s leading life coaches and mental health experts, points out, there are important differences between a post-holiday slump and more serious mental health issues.

“When there’s heightened activity and emotions during the holidays — family gatherings, parties, and celebrations — an emotional hangover is a real thing. It's completely natural for your mood to take a downturn,” she explained.

“But differentiating between post-holiday blues, Seasonal Affective Disorder (SAD), or even clinical depression is key to managing your mental health in the new year. While they share some symptoms, their causes, severity, and duration vary significantly.”

According to Jackson, the way in which you experience changes in mood post-holidays greatly depends on your emotional foundation.

“If someone has a strong sense of self-worth and happiness, they may feel sad that the holidays are over but will bounce back fairly quickly. This emotional downturn typically lasts a couple of weeks and diminishes as routines are re-established.

“On the other hand, if someone’s foundation isn’t as solid, the holidays and post-holiday blues can highlight underlying unhappiness and signal more serious issues that were around long before the festivities ended.”

The key difference between post-holiday blues and clinical depression is the duration and severity. With the holiday blues, people are still able to get out of bed, go to work, and function, even if they’re not feeling great.Clinical depression is more severe and pervasive. “With depression, the sadness doesn’t lift after a few weeks. It’s marked by a sense of hopelessness, and even when routines are re-established, the depressive feelings remain,” she said.

She notes that depression can manifest differently for everyone. Some experience physical symptoms like fatigue, insomnia, oversleeping, over or under eating, or an inability to get out of bed. For others with high-functioning depression, individuals outwardly manage daily responsibilities and appear fine but internally struggle with persistent sadness, low energy, and a lack of joy. Despite their ability to maintain routines and meet expectations, they often feel emotionally drained and disconnected.

“When someone is clinically depressed, they often feel like stepping out of life entirely,” Anne added. “This is distinct from the holiday blues, where there’s still a sense of engagement with daily life, even if it’s harder than usual.”

SAD, on the other hand, is a form of depression tied to seasonal changes, often linked to reduced sunlight during autumn and winter. “SAD affects your serotonin, melatonin, and circadian rhythm,” she said. “These disruptions can lead to significant changes in mood, energy levels, and sleep patterns.”

Unlike the post-holiday slump, SAD typically begins with the change in seasons and persists for months. “It’s not something that just pops up after the holidays. It’s deeply rooted in how our bodies biologically respond to changing seasons,” Anne clarified.

SAD can affect people in Gulf countries, even though the region does not experience the harsh, cold winters typically associated with it. The disorder is more about changes in light exposure than cold temperatures. Shorter days and overcast weather can still reduce the amount of natural sunlight people are exposed to, which may affect mood, especially in individuals already predisposed to depression or anxiety.

Understanding the nuances between these conditions can help you seek the right support or manage your feelings more effectively.

For those experiencing a post-holiday slump, Anne suggests practising self-compassion.

“Admit to yourself that it’s okay to feel this way. Negative emotions are a normal part of life,” she said. “Instead of running from them, acknowledge them and be kind to yourself.”

Anne also emphasised the importance of self-care. “Build a routine that nourishes you, whether it’s taking a walk in the sun, reading a book, or simply having some quiet time.”

There is something to be said about routine—or the lack thereof—as it plays a crucial role in mental health. During the holiday season, routines are often disrupted. While some people thrive on the break, others struggle without the structure. “If your routine includes positive self-care habits, such as exercising and eating healthily, the holidays can disrupt that,” Anne noted. “Returning to that routine can help restore balance, but it’s important to reintroduce it gradually to avoid feeling overwhelmed.”

For those who dread returning to their routine, this may signal deeper issues. “If you’re unhappy with your life or work, the thought of resuming that routine can be daunting. It’s a sign that your values and life may not be aligned.”

If the feelings persist or worsen, it may be time to seek professional help. “Therapies like Cognitive Behavioural Therapy (CBT) or Compassion-Focused Therapy can help reframe negative thought patterns and build healthier coping mechanisms,” Anne suggested.

Whatever you find yourself experiencing these days, it’s important to understand the differences between the holiday slump, SAD, and depression to help manage your mental health in the new year.

“It’s okay to feel low sometimes,” Anne said. “What matters is recognising the signs, seeking support if needed, and being compassionate with yourself in the process.”

ALSO READ:

• Star Wars actor Jake Lloyd on schizophrenia diagnosis

• UAE: Residents of these two emirates sleep the least; here's why