It’s a familiar pattern. As the excess, excitement and stresses of the festive season fall away, many people suffer a dip in mood – a phenomenon widely known as the January blues.
For those left wondering why they suddenly feel flat or unmotivated, psychologists say the explanation is both common and completely normal.
According to leading psychologist Dr Jolanta Burke, this post-festive low is driven by changes in the brain’s reward system.
‘The post-Christmas blues are closely linked to dopamine,’ she explains.
Dopamine is a neurotransmitter – a brain chemical – that plays a central role in motivation, pleasure and reward. It is released not only when we experience something enjoyable, but when we anticipate it.
‘In the run-up to Christmas, dopamine levels tend to rise as we look forward to time off work, social connection and special events,’ Dr Burke writes in The Conversation. ‘That anticipation gives the brain repeated hits of reward.’
Once the festivities end, however, those rewards fall away.
‘The return to routine, combined with darker days and fewer social plans, can cause dopamine levels to dip temporarily,’ she explains. ‘People often describe feeling flat, unmotivated or less able to enjoy things they normally would.’
The January blues are closely linked to the brain’s reward system and a drop in dopamine
Crucially, Dr Burke adds, this is usually a short-term adjustment rather than a sign of clinical depression – the brain recalibrating after a period of heightened stimulation.
The sharp contrast between the heightened buzz of Christmas and the sudden return to normal life – with many people back at work as early as January 2 – can make that dip feel particularly stark.
Another hormone that fluctuates at this time of year is oxytocin, often dubbed the ‘love hormone’, which plays a key role in social bonding and emotional connection.
‘It rises when we experience closeness, such as when a parent hugs their child, helping to strengthen feelings of trust and attachment,’ Dr Burke explains.
After the holidays, when many people have spent extended time with family and loved ones, that emotional intensity often fades. The sudden shift from constant company to relative isolation can contribute to feelings of loneliness, emotional numbness and low mood.
From a psychological perspective, Dr Burke explains, the festive period is typically associated with greater social connection, bursts of positive emotion and higher life satisfaction – all of which boost dopamine levels.
But the season can also disrupt healthy routines. Over Christmas, people tend to stay up later, drink more alcohol and exercise less, throwing their body clocks off balance.
While these behaviours can deliver short-term dopamine hits, Dr Burke says they often leave people feeling exhausted in the weeks that follow.
For many, the run up to Christmas is filled with excitement and anticipation, but many will feel anxious going into the new year
The good news, she adds, is that there are simple ways to ease the January blues – starting with sleep.
Every system in the body runs on a 24-hour cycle known as the circadian rhythm, which helps regulate energy levels during the day and sleep at night. Reduced exposure to daylight and later bedtimes can knock this rhythm out of sync, even if people try to compensate by sleeping in.
This can cause melatonin, the hormone that signals sleep, to linger for longer, leaving people feeling groggy and irritable. Low light levels can also disrupt serotonin, further affecting mood.
As a result, Dr Burke recommends starting the day with natural light where possible.
‘Exposure to daylight soon after waking is especially helpful, as it signals to the brain that the day has begun,’ she says. ‘A short walk around midday, when light levels peak, can further support energy and mood.’
Walking rather than taking public transport can also help, as movement provides another cue to the body clock. Regular physical activity builds sleep pressure later in the day, making it easier to fall asleep at night.
Maintaining social connection is also important, says family psychotherapist and psychologist Anjula Mutanda – even for those who feel socially drained after the holidays.
‘The winter months can be intense, with back-to-back commitments leaving even extroverted people exhausted,’ she explains. ‘But withdrawing completely can make low mood worse.’
She recommends ‘parallel play’ – sharing space with others while doing separate activities such as reading or watching television.
‘Humans need connection, but connection doesn’t always require conversation,’ she says. ‘Simply being in the presence of others can be enough.’
Setting New Year’s resolutions can also help restore a sense of purpose, experts say – but smaller, realistic goals are more effective than dramatic overhauls.
‘A fresh year can bring its own pressures,’ says GP Dr Donald Grant. ‘Mindfulness techniques and focusing on a few manageable daily habits can reduce stress and create a sense of achievement.’
‘Remember,’ he adds, ‘2026 offers an opportunity to reassess routines – and it doesn’t all have to happen in the first few days.’
