Sad or Anxious After the Holidays?

‍Is It Normal to Feel Sad or Anxious After the Holidays?

If you’re feeling more sad, anxious, or emotionally flat after the holidays, you’re not alone. As a perinatal therapist, this is a common question I hear every year. And yes, this experience is very normal and understandable, especially during pregnancy or postpartum.

Why Post-Holiday Anxiety and Sadness Are So Common

After weeks of anticipation, gatherings, travel, and disrupted routines, there’s often an emotional “crash” once the holidays end. For many perinatal clients, this shows up as:

• Increased anxiety
• Low mood or tearfulness
• Feeling overwhelmed or irritable
• A sense of loneliness as extra support fades

Why This Can Feel Even Harder During Pregnancy or Postpartum

The perinatal period already comes with major identity shifts and emotional vulnerability. When the holidays end, many people notice:

• Less help and connection
• More time alone with anxious thoughts
• Grief for how they hoped this season would feel
• Changes in family dynamics compared to past years

During pregnancy and postpartum, the nervous system is also under more strain, which can narrow the window of tolerance (the range where emotions feel manageable).  With hormonal changes, sleep disruption, and big life transitions, it takes less stress to feel overwhelmed or shut down. 

What Is the Window of Tolerance?

The window of tolerance refers to the state where your nervous system feels regulated enough to cope with daily stress. You may still feel sadness or anxiety, but you can think clearly, stay connected, and use coping tools.

When stress increases, it’s common to move outside this window:

• Hyperarousal: heightened anxiety, intrusive thoughts, irritability, difficulty sleeping
• Hypoarousal: numbness, low energy, withdrawal, feeling disconnected

Spending brief periods outside your window is common. However, when you’re there most of the time, symptoms can begin to feel more intense or persistent.

Is This the Post-Holiday Blues or Something More?

A temporary emotional dip after the holidays is normal and being outside of our window of tolerance at times is also understandable. However, it may be helpful to seek extra support if you notice:

• Persistent sadness or anxiety most days
• Intrusive or racing thoughts
• Feeling disconnected from yourself or your baby
• Sleep difficulties (unrelated to baby care)

These can be signs of perinatal mood and anxiety disorders (PMADs) which are common and treatable.

How Therapy Can Help

Perinatal therapy offers a safe space to process emotions, learn coping tools, and navigate the changes that come with pregnancy or postpartum life. It can help expand your window of tolerance, manage anxiety or intrusive thoughts, and support connection with yourself and your baby. Even if your feelings feel temporary, therapy provides guidance and support so you don’t have to navigate the post-holiday stress alone.

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If you're looking to start or continue your mental health journey with some of the best therapists in Texas fill out our Request an Appointment form or give us a call at (512) 982-4116.

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