Forget Sunday Scaries: Why 'New Year Blues' Are So Brutal

I get pretty severe Sunday scaries, or the creeping sense of dread that happens as the weekend comes to an end. 

So perhaps it’s no wonder that, as Christmas ends and 2026 draws ever nearer, I’m feeling more on edge than usual. After all, it’s not unlike the end of a very extended, food-filled weekend.

I find myself flitting between purposeless melancholia, overwhelm at my expectations of the year ahead, and a sense that the new year acts as a sort of annual report I’ve miserably failed.

Not exactly good for small talk over festive canapés, is it? But according to the National Alliance on Mental Illness, I’m not alone; 64% of us suffer from “post-holiday blues”.

What are the symptoms of post-holiday blues?. 

Per BetterHelp, symptoms can include sadness, apathy, a sense of emptiness, restlessness, irritability, frustration, stress, and a sense of loneliness.

Those with “post-holiday blues” might also experience muscle tension, aches, or pains, along with changes in appetite or sleeping habits. 

And the condition might make it harder to concentrate, too. 

Why do post-holiday blues happen?

The Conversation said that, since dopamine levels rise during the festive season, we could face a kind of neural hangover once they return to normal levels. 

And bonding chemical oxytocin similarly rises, then dips, as we grow close to and then distance ourselves from loved ones. (People matter, too – time spent with in-laws seems statistically more stressful).

Then, there are the psychological elements to consider. Financial challenges after Christmas, returning to work or school after time away, grief, and family conflicts can become more evident as the flurry of Christmas fades away. 

Plus, our sleep, eating, and exercise routines often go way out of whack over the holidays. 

None of which is to mention the anxiety commonly linked to New Year pressure...

What can I do to beat the post-holiday blues? 

As The Conversation points out, “If you feel low after Christmas, it is not a personal failing. It is your brain and body responding to the emotional, social and sensory intensity of the season”. 

They reccomend creating a post-Christmas plan to help you cope with that listless feeling between Christmas and the New Year, as well as re-establishing your sleep, exercise, and food routines as soon as possible.

Practising self-compassion, planning something to look forward to in the New Year, staying connected with others, and exercising can help too, said Psychology Today.

And speaking to the Cleveland Clinic, psychologist Dr Dawn Potter said setting boundaries is important too: “Only you get to choose what you do and don’t want to go to” over the festive season, she shared.

Lastly, she recommended staying off social media if you feel like you’re comparing yourself to others, doing something you love, and stepping outside.