Here's how you can navigate the post-holiday dopamine crash

Every January a specific kind of silence settles in The shimmering lights are packed away the calendar empties and the highenergy 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 motivationThis isnt just lsquothe bluesrsquomdashit 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like dopamine and oxytocin stimulated by social gatherings gifts and indulgence When this stimulation is suddenly withdrawn we enter a state of physiological withdrawal Wersquove got mental health experts to delve into this lsquodopamine crashrsquo and share science backed tips on returning to the everyday lifeThe science of the holiday highTo 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 ldquoThe festive season triggers a sustained release of neurotransmitters that keep the body and mind in an on moderdquoThe neurochemical cocktailDopamine Triggered by gifts social gatherings and indulgence in highsugar or highfat foods It is the brainrsquos primary reward chemicalOxytocin Boosted by meaningful time spent with loved ones fostering feelings of safety and belongingCortisol and adrenaline These stress hormones spike due to frequent travel latenight partying and the general rush of the seasonThe crash into homeostasisWhen the holidays end the brain experiences a dopamine deficit state ldquoHaving grown accustomed to high stimulation the brainrsquos 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 environmentrdquo Ajinkya elaboratesValidation versus pathology When is it seriousIt 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 DisorderThe postholiday slumpThis 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 reestablished according to AjinkyaSeasonal Affective Disorder SADAlso known as winter depression SAD follows a predictable seasonal pattern usually starting in autumn and resolving in spring ldquoIt is linked to a disruption of the brainrsquos circadian rhythm and a drop in serotonin due to decreased sunlightrdquo he addsHallmarks Oversleeping hypersomnia intense cravings for carbohydrates and a feeling of heaviness in the limbsDuration Symptoms last 4 to 5 months and occur at the same time every year for at least two to three consecutive yearsClinical depressionMajor Depressive Disorder MDD is not tied to seasons or events It is a persistent state that can occur at any time It impairs a personrsquos ability to function and is characterised by feelings of worthlessness helplessness and significant changes in appetite or sleep for more than 14 daysAjinkya warns ldquoIf the low mood feels heavier than normal if there are thoughts of selfharm or if you are using substances like alcohol to numb the slump seek help from a mental health professional immediatelyrdquoThe routine shock Navigating the return to realityReturning to a 9to5 or daily chores feels physically exhausting because of cognitive recalibration ldquoDuring a break the brain moves into a state of high autonomymdashyou arent meeting deadlines or managing complex logistics Reengaging with these tasks requires a massive amount of cognitive energy and executive demandrdquo Ajinkya statesThe strategy of graduated reentryHe advises against hitting the ground running To softland back into your life follow these steps1 Work at 70 per cent capacity For the first few days focus on organising and clearing backlogs Accept that your initial productivity will be lower2 Avoid complexity Do not feel pressured to solve complex problems on day one This prevents a spike in stress hormones that leads to early burnout3 Prioritise sleep The holiday high often disrupts sleep cycles Reestablishing a strict circadian rhythm is the fastest way to stabilise the brainrsquos disrupted neurochemistryBridging the emotional gap of distanceFor 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 withdrawalDigital rituals and tactile proxiesAjinkya suggests four simple several ways to bridge the emotional gap1 Move beyond texting Texting lacks the warmth of a voice or face video calls are preferred2 Shared activities Cooking the same meal or watching a film simultaneously mimics the feeling of life together rather than just reporting your day3 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 permanencemdashreassuring the brain that the connection remains despite the physical distance4 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 arrivalActionable recovery Microdosing joyArchana Singhal counsellor and family therapist and founder of Mindwell Counsel shares ldquoSince the brain is adapting to lower dopamine levels we should focus on producing smaller more frequent surges throughout the dayrdquo She recommends practicing the following sciencebacked micromoments1 Movement Even a fiveminute walk during daylight or mild stretches can alleviate mental stagnation Exercise stimulates the dopamine and serotonin cascade2 Task completion The brain is rewarded by the completion of tasks Create a realistic todo list with only two or three manageable items Marking them off provides a sense of accomplishment essential for lowmotivation days3 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 cozy4 Injecting novelty Switch your workplace take a different route to the store or try a new lunch spot This restimulates the brain without straining it5 Environmental cues Designing your space for healing6 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 adaptationGradual environmental transitionSinghal suggests a middle ground Rather than stripping the house bare in one day gradually replace festive details with items that promote emotional grounding1 Soft lighting and neutral colours2 Indoor vegetation and natural textures3 The power of organisation Clearing a desk or bedside table reduces cognitive load helping the nervous system normalise and fostering a feeling of controlBuilding resilience The weekly emotional checkinTo navigate this slump more effectively in the future Singhal suggests starting a mental health maintenance habit today The Weekly Emotional CheckinTake a few minutes once a week to consider your emotional patterns Ask yourself1 What exhausted me this week identifying stressors2 What gave me energy Identifying glimmers3 What shall I do more or less of next week course correctionRecording these reflections in writing creates clarity Over time this practice develops the selfawareness 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 selfcompassion