Indulgences can throw off your brain's master clock. A Rutgers Health expert explains how to get back on track.
The holiday season brings joy, connection and a bit of indulgence. But as the decorations come down and routines resume, many people feel the post-holiday blues: fatigue, low motivation, irritability or just a general letdown.
"You're not alone," said Latha Devi, a program manager at Rutgers Brain Health Institute, which turns cutting-edge research into everyday strategies. "This is common, short-lived and tied to disrupted sleep, less sunlight and fluctuations in key brain chemicals like dopamine and serotonin."
Devi shares some evidence-based approaches to recharge, support neuroplasticity and build resilience.
Restore Your Daily Rhythm
Holiday chaos can throw off your brain's master clock, which impacts your mood and focus. Rebuilding structure through light exposure and consistent routines can help stabilize your rhythm.
To start, aim for seven to nine hours of sleep and set consistent sleep and wake times. Get morning natural light - a quick outdoor walk works wonders. Ease into regular meals and light activity. Consistent routines lower stress hormones, protecting memory areas like the hippocampus.
Move Your Body Outdoors
Physical activity boosts brain-derived neurotrophic factor, a protein that supports new neuron growth and endorphins for natural mood elevation.
Start small: Do 20 to 30 minutes of walking, jogging, yoga or light cardio most days. Outdoor movement combines exercise benefits with winter air and natural light exposure to help fight seasonal dips which can enhance mood neurotransmitters and build winter resilience.
Fuel Your Brain with Nutrient-Rich Foods
Swap holiday sweets for anti-inflammatory, brain supportive choices to clear brain fog and sharpen focus. Incorporate fatty fish, like salmon, walnuts, berries, leafy greens and dark chocolate into your diet. Stay hydrated and limit excess caffeine or alcohol. This will fight oxidative stress and sharpen cognition.
Practice Mindfulness and Gratitude
These practices strengthen the prefrontal cortex for improving emotional regulation and clarity. Try five to 10 minutes of meditation or deep breathing daily. Journal three things you're grateful for to shift perspective and reframe for positivity. This will reduce rumination and stress and boost mental clarity.
Reconnect and Seek Support
Strengthen your social bonds. Eye contact, touch, laughter and meaningful conversations with loved ones or even pets release oxytocin, countering isolation and boosting mood. Schedule a call or a coffee meetup with a loved one.
If your low mood persists beyond two weeks or intensifies, reach out to your doctor or a mental health provider. You also can contact the NJ Hope Line at 855-654-6735, call or text the Suicide & Crisis Lifeline at 988.
