23 January,2026 11:03 AM IST | Mumbai | Maitrai Agarwal
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Every January, a specific kind of silence settles in. The shimmering lights are packed away, the calendar empties, and the high-energy social buzz of the festive season is replaced by the stark, repetitive reality of daily life. For many, this transition is marked by a profound sense of lethargy, irritability, and a lack of motivation.
This isn't just âthe blues' - it is a measurable neuropsychological phenomenon. During the holidays, our brains are bathed in a cocktail of "reward" chemicals like dopamine and oxytocin, stimulated by social gatherings, gifts, and indulgence. When this stimulation is suddenly withdrawn, we enter a state of physiological withdrawal. We've got mental health experts to delve into this âdopamine crash' and share science backed tips on returning to the everyday life.
To understand why we feel so low in January, it is important to analyse the emotional high of December. Dr Shaunak Ajinkya, consultant psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, explains, "The festive season triggers a sustained release of neurotransmitters that keep the body and mind in an on mode."
Dopamine: Triggered by gifts, social gatherings, and indulgence in high-sugar or high-fat foods. It is the brain's primary reward chemical.
Oxytocin: Boosted by meaningful time spent with loved ones, fostering feelings of safety and belonging.
Cortisol and adrenaline: These stress hormones spike due to frequent travel, late-night partying, and the general rush of the season.
When the holidays end, the brain experiences a dopamine deficit state. "Having grown accustomed to high stimulation, the brain's reward systems downregulate to maintain balance, or homeostasis. When the external excitement stops, there is a deficit of stimulation. This results in a neurophysiological slump characterised by boredom, fatigue, and a diminished ability to experience pleasure from routine tasks. It is essentially a state of neurochemical withdrawal as the brain tries to recalibrate to a quieter, sustainable environment." Ajinkya elaborates.
It is natural to feel a longing for the holidays, but it is essential to distinguish between a temporary adjustment and clinical conditions like Seasonal Affective Disorder (SAD) or Major Depressive Disorder.
This is a transient state of adjustment. It manifests as a mild reluctance to engage in work and usually resolves within two to three weeks as a routine is re-established, according to Ajinkya.
Also known as winter depression, SAD follows a predictable seasonal pattern, usually starting in autumn and resolving in spring. "It is linked to a disruption of the brain's circadian rhythm and a drop in serotonin due to decreased sunlight," he adds.
Hallmarks: Oversleeping (hypersomnia), intense cravings for carbohydrates, and a feeling of heaviness in the limbs.
Duration: Symptoms last 4 to 5 months and occur at the same time every year for at least two to three consecutive years.
Major Depressive Disorder (MDD) is not tied to seasons or events. It is a persistent state that can occur at any time. It impairs a person's ability to function and is characterised by feelings of worthlessness, helplessness, and significant changes in appetite or sleep for more than 14 days.
Ajinkya warns, "If the low mood feels heavier than normal, if there are thoughts of self-harm, or if you are using substances like alcohol to numb the slump, seek help from a mental health professional immediately."
Returning to a 9-to-5 or daily chores feels physically exhausting because of cognitive recalibration. "During a break, the brain moves into a state of high autonomy - you aren't meeting deadlines or managing complex logistics. Re-engaging with these tasks requires a massive amount of cognitive energy and executive demand," Ajinkya states.
He advises against hitting the ground running. To soft-land back into your life, follow these steps:
1. Work at 70 per cent capacity: For the first few days, focus on organising and clearing backlogs. Accept that your initial productivity will be lower.
2. Avoid complexity: Do not feel pressured to solve complex problems on day one. This prevents a spike in stress hormones that leads to early burnout.
3. Prioritise sleep: The holiday high often disrupts sleep cycles. Re-establishing a strict circadian rhythm is the fastest way to stabilise the brain's disrupted neurochemistry.
For those separated from partners or family after the holidays, the slump can be particularly intense. The sudden loss of physical presence can feel like a secondary withdrawal.
Ajinkya suggests four simple several ways to bridge the emotional gap:
1. Move beyond texting: Texting lacks the warmth of a voice or face, video calls are preferred.
2. Shared activities: Cooking the same meal or watching a film simultaneously mimics the feeling of life together rather than just reporting your day.
3. Tactile proxies: The brain craves physical touch. Thick blankets can trigger a calming response similar to a hug, while transitional objects (a gifted sweater or a specific perfume) help maintain object permanence - reassuring the brain that the connection remains despite the physical distance.
4. The psychological anchor: Establishing a next visit date, even if it is months away, shifts the focus from the pain of departure to the anticipation of arrival.
Archana Singhal, counsellor and family therapist and founder of Mindwell Counsel, shares, "Since the brain is adapting to lower dopamine levels, we should focus on producing smaller, more frequent surges throughout the day." She recommends practicing the following science-backed micro-moments:
1. Movement: Even a five-minute walk during daylight or mild stretches can alleviate mental stagnation. Exercise stimulates the dopamine and serotonin cascade.
2. Task completion: The brain is rewarded by the completion of tasks. Create a realistic to-do list with only two or three manageable items. Marking them off provides a sense of accomplishment essential for low-motivation days.
3. Sensory grounding: A warm drink, cheerful music, or deep breathing can offer instant emotional control. These signals tell the nervous system that you are safe and cozy.
4. Injecting novelty: Switch your workplace, take a different route to the store, or try a new lunch spot. This re-stimulates the brain without straining it.
5. Environmental cues: Designing your space for healing
6. Your physical environment has a high psychological influence. While some find comfort in keeping holiday decorations up, for others, it prolongs the sense of loss and prevents adaptation.
Singhal suggests a middle ground. Rather than stripping the house bare in one day, gradually replace festive details with items that promote emotional grounding:
1. Soft lighting and neutral colours
2. Indoor vegetation and natural textures.
3. The power of organisation: Clearing a desk or bedside table reduces cognitive load, helping the nervous system normalise and fostering a feeling of control.
To navigate this slump more effectively in the future, Singhal suggests starting a mental health maintenance habit today: The Weekly Emotional Check-in.
Take a few minutes once a week to consider your emotional patterns. Ask yourself:
1. What exhausted me this week? (identifying stressors)
2. What gave me energy? (Identifying glimmers)
3. What shall I do more or less of next week? (course correction)
Recording these reflections in writing creates clarity. Over time, this practice develops the self-awareness and emotional control needed to look at future holiday shifts with confidence. Mental health does not mean the absence of low moods; it means learning to manoeuvre through them with caution, sensitivity, and self-compassion.
