Here we are in the first week of January. The Christmas afterglow has largely evaporated into the rearview mirror of another chilly Utah winter and those obnoxious New Year’s noisemakers have blown their last toots marking the arrival of 2024.

Now what?

While there are still goals to be set and the best-of-intentioned New Year’s resolutions yet to be broken, even the heartiest of souls can feel some pangs of wistfulness and sadness that another holiday season has come and gone. According to the National Alliance on Mental Illness, 64% of people report being affected by the post-holiday blues, triggered mostly by financial, emotional and physical stressors.

Let’s take a look at the symptoms of post-holiday blues and how exercising, connecting with others, getting out in nature and listening to your favorite music can all help combat those feelings of moodiness and depression.

What are the post-holiday blues?

For many, the holidays and all their requisite activities prove just enough to mask any preexisting moodiness or feelings of depression. After all, there’s always one more shopping trip to make, one more present to wrap, one more family event to attend, one more college football bowl game to watch and one more Christmas card to either open or send. It’s easy to lose one’s self in the hopes and fears of all the years — if not the everyday hustle and bustle of the holidays — and put any underlying concerns on pause.

But almost all of those things come crashing to a halt on Jan. 2. Issues that may have been present before, as well as entirely new concerns, can come rushing back to mind with the turning of the calendar.

According to VeryWell Mind, someone experiencing post-holiday blues is likely to feel:

• Anxious.
• Unmotivated.
• Irritable.
• Moody.
• Stressed.
• Depressed.
• Unable to sleep.
• Worried about money.

Now that we know what symptoms to look for, let’s examine some potential remedies.

Start exercising

Exercising always rates highly when it comes to setting New Year’s resolutions. But set aside the resolutions aspect for a minute. Just jump into some form of exercise because it will make you feel better, both physically and mentally.

According to the Mayo Clinic, regular exercise can make a big difference when it comes to feelings of depression and anxiety. That difference, in turn, can trigger further improvements.

The Mayo Clinic offers these suggestions as you begin exercising with renewed vigor:

• Find what you enjoy doing.
• Get the support of your health care professional.
• Set reasonable goals.
• Don’t view it like a chore.
• Think about what keeps you from being successful and work around it.
• Prepare for setbacks and obstacles.

Exercising is always a worthy goal. Start easy and work your way up.

Reach out and touch someone

One way to put a dent in your post-holidays funk is to go out of your way to connect with others. This doesn’t mean spending more time on social media. Reach out and talk to someone on the phone or arrange an in-person meet-up. Having real conversations without relying on abbreviations or emojis will help make more meaningful connections.

If you’re feeling down, don’t be afraid to share those feelings with close friends and family. Let them know you’re struggling. Do some research and explore some groups where people may get together to pursue their hobbies. Talk to a professional if your symptoms of depression persist.

Take things outside

There are studies that show spending at least 120 minutes a week in nature is good for your soul. But living in the outdoor mecca that is Utah, with nature’s playground all around, you probably don’t need a study to tell you that.

Some of the myriad benefits of routinely getting outside include better breathing, reduced depression, boosted immune function, improved sleep, mental restoration and improved emotional well-being.

Getting outside also allows you the option of calmly relaxing mentally or putting in a pair of earbuds and listening to your favorite playlist. And that brings us to our preferred way of powering through the post-holiday blues …

Get your back against the record machine

One of the best things about early January is that it should finally offer a safe space from overhyped and overplayed Christmas music. If you’re like me, you don’t want to begin hearing Christmas music until the day after Thanksgiving. Admittedly, most people may not fall into this very self-disciplined camp — and our prayers and well wishes should certainly go out to their immediate families.

The week between Christmas and Jan. 1, however, offers a little bit of gray-area buffer before New Year’s classics briefly take over. Typically, by this stage, I’ve been known to enter a trancelike state — think Elaine Benes’ boyfriend Brett hearing “Desperado” on “Seinfeld” — if my daughters play Sia’s “Underneath the Mistletoe” one more time.

According to the American Psychiatric Association, research suggests that “music engagement not only shapes our personal and cultural identities but also affects mood regulation.” It accomplishes this by healing trauma and building resilience, by being a tool for social empowerment and change, and by fostering social connections and support.

The key is discovering which music is really your jam. Lean into songs that lift your spirits and not only put a bounce in your step but also some tapping in your toes. Imagine beating the post-holiday blues by actually playing some blues. Go figure!

As you make the transition into 2024 and face varying degrees of difficulty in leaving the holidays behind, remember to exercise, call a friend, get outside a couple of times a week and amplify your favorite music to brighten your mood. And if that doesn’t work, just remember, there’s only 357 shopping days until Christmas!

Doug Fox is a project manager for Stage Marketing, a full-service content marketing agency based in Pleasant Grove.

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