What is supposed to be the most ‘wonderful time of the year’ can often be a lonely, stressful, and isolating time for many. Heightened expectations and comparisons can intensify stress leading through the start of the year.
It’s normal to feel conflicted about the start of the New Year, even though society frames it as a time of celebration, reflection, and fresh starts. These expectations are often unrealistic and can lead to feelings of failure or loneliness.
If you’re feeling depressed after New Year’s Eve, you’re not alone. However, with some adjustments and thoughtful approaches, heading into the new year can become a more positive experience, fostering hope and tranquility for the year ahead.
Why Does New Years Make Me Feel Sad?
Just because the new year has started doesn’t mean the stress of the holiday season has evaporated yet. The holiday season often exacerbates mental health challenges due to:
- Stress: Shopping for gifts, preparing meals, and attending events can feel overwhelming.
- High Expectations: Unrealistic goals or traditions can lead to disappointment.
- Financial Strain: The pressure to spend on gifts and celebrations adds to anxiety.
- Isolation: Some may feel alone or disconnected during this time.
- Grief: Losses feel more acute during the holidays.
The start of the new year adds unique challenges, such as societal pressures to reflect on the past year and set the tone for the next. Comparing achievements or feeling dissatisfied with progress can deepen negative emotions.
Tips to Combat New Year’s Anxiety
You don’t have to dread the new year! Here are ways to banish New Year’s anxiety:
1. Focus on Your Wins, Not Others’
Try to reflect positively on your past year. Instead of comparing yourself to others, list personal achievements, no matter how (seemingly) small. For instance, if you made it through a hard year, that’s an achievement in itself. Avoid social media, which can amplify feelings of inadequacy, and concentrate on your journey and self-improvement.
2. Distract Yourself From Negative Thoughts
When reflection turns into rumination—obsessive negative thinking—try engaging in activities that shift your focus. If you’re feeling depressed after New Year’s Eve, try some physical exercise, such as a brisk walk, can help clear your mind and lift your mood. Listening to a podcast or spending time with a friend can further break the cycle of negative thoughts.
3. Get Social!
While social gatherings and togetherness often fill the holiday season, the first few months of the year can seem quiet, isolated, and lonely. You may find it easier to get through winter if you take the opportunity to socialize with family and friends, make new traditions, and spend time with those you care about.
Clubs, fitness groups, classes, and community events can offer a way to expand your social circle and enrich your life.
4. Cultivate Mindfulness
Mindfulness is a great way to practice not judging the thoughts that come into your mind after feeling some new year anxiety. It can help you notice your thoughts and feelings through mindfulness without necessarily allowing them to dominate your experience or dictate your behavior. This skill may significantly enhance your ability to contend with the everyday stress and monotony of the post-holiday season.
You can learn mindfulness through meditation, books, mindfulness apps, and also practice these techniques with a therapist. Learn more about mindfulness and other alternative therapies for mental health here.
6. Spend Time in Nature
Research has found that spending time in nature can be a powerful remedy for stress and low mood. Even a short walk outside may be enough to boost your mood.
Even in Minnesota’s colder temperatures, consider bundling up and taking a brisk walk; it can be transformative, and you may find it easier to cope with feeling depressed around New Year’s.
7. Prioritize Self-Care and Positivity
When it comes to mental health maintenance and setting goals, your self-care routine can be crucial. Physical and mental health are closely related, and neglecting your body can negatively impact your mental health. Get enough sleep, plenty of exercise, and maintain a balanced diet to feel your best. It may also be worthwhile to consider reducing your alcohol consumption, which is associated with a substantial improvement in mood and overall well-being.
Recognizing Depressive Disorders: When New Year’s Anxiety May be Something More
While the seasonal slump is completely normal and affects many people, if these feelings are lingering or persisting, it may be more than New Year’s depression.Seasonal affective disorder (SAD) and major depressive disorder (MDD) are two common mood disorders to be aware of.
Seasonal affective disorder (SAD), sometimes called seasonal depression, is a depressive disorder that tends to occur around the same time each year, typically in the late fall and winter months. At times called winter depression, this disorder is characterized by persistent low mood, social isolation, rumination, lack of motivation, sleep issues, and appetite changes. Sunlight, or the lack thereof, can have a significant impact on mood. Treatment can involve light therapy, psychotherapy, medication, and lifestyle changes.
Major depressive disorder, commonly referred to as depression, is a mood disorder characterized by persistent feelings of sadness, low energy, lack of motivation, sleep and appetite changes, and thoughts of worthlessness.
If you are experiencing moderate or severe symptoms of a depressive disorder or are feeling depressed after New Year’s, it’s a good idea to reach out to a mental health professional. Those with depression and SAD may benefit from speaking to a psychiatrist about prescription medications such as antidepressants or mood stabilizers. At Associated Clinic of Psychology, our team offers compassionate, expert care to support your journey.
Reach out to ACP if you’re interested in medication options for SAD or depression
Beat the New Year’s Blues
New Year’s depression is a common experience, but it doesn’t have to define your holiday or the year ahead. By being proactive—building supportive relationships, reflecting positively, and seeking help—you can approach the new year with renewed hope and mental clarity.
Request an Appointment with ACP Today– Start the New Year Right!
