Feeling the Post-Holiday Crash? Here’s How to Restore Your Mood and Motivation Naturally

The holidays are over, the decorations are packed away, and suddenly… everything feels a little flat.

If you’re feeling low, unmotivated, or craving comfort foods, you’re not alone. Many people feel a noticeable dip in mood after the holidays. Your brain chemistry, hormones, light exposure, and even gut health all play a role in how you feel this time of year — and understanding these patterns can help you regain balance naturally.

Let’s break down what’s really happening and what you can do to feel more grounded, energized, and clear-minded as you start the new year.

The “Post-Holiday Crash” Is Real

During the holiday season, your body runs on excitement, novelty, and connection — all of which boost dopamine, your “motivation and reward” neurotransmitter.

But once the events slow down, routines resume, and the festivities end, dopamine levels can temporarily drop. This can leave you feeling less energized or inspired.

At the same time, winter brings shorter daylight hours. Less sunlight means your body produces less serotonin, the neurotransmitter connected to mood stability, sleep, and calmness. This is why many people experience the “winter blues” or even Seasonal Affective Disorder (SAD), a type of depression linked to light and circadian rhythm changes.

Your Mood Messengers: Serotonin & Dopamine

Your emotional well-being depends heavily on a delicate balance between serotonin and dopamine.

Serotonin: Your Natural Calm

Serotonin helps regulate:

• Mood

• Sleep

• Appetite

• Emotional stability

Because about 90% of serotonin is produced in the gut, your nutrition and gut health profoundly affect how your body makes it.

Low serotonin can look like:

• Sadness or irritability

• Trouble sleeping

• Increased cravings for carbs or sugar

• Feeling emotionally “flat”

Dopamine: Your Drive and Motivation

Dopamine keeps you feeling:

• Motivated

• Focused

• Energized

• Interested in life

During the holidays, dopamine is naturally higher due to socializing, giving/receiving, and special foods. When this stimulation ends, levels can drop, causing:

• Fatigue

• Low drive

• Difficulty concentrating

• Craving stimulation (screens, caffeine, sugar)

When both serotonin and dopamine dip, your brain can feel like it’s running on empty.

Why Winter Makes It Worse: Light & Circadian Rhythm

Shorter winter days mean less direct sunlight — and this changes your biology.

Light exposure regulates serotonin and melatonin. When daylight decreases:

• Serotonin production drops → mood dips

• Melatonin increases → daytime fatigue

• Circadian rhythms shift → sleep is disrupted

• Dopamine signaling can decrease → motivation drops

This is why so many people feel low, sluggish, or out of sync in January and February.

6 Natural Ways to Support Your Mood and Brain Chemistry

The good news: you can support your brain and nervous system with simple, daily habits grounded in functional medicine.

1. Get Morning Light

Just 10–20 minutes of natural sunlight or bright-light therapy in the morning helps:

• Boost serotonin

• Regulate circadian rhythm

• Reduce winter mood dips

Even sitting near a sunny window is beneficial.

2. Eat to Feed Your Brain

Your brain needs the right nutrients to produce neurotransmitters.

For serotonin (tryptophan-rich foods):

• Turkey

• Eggs

• Salmon

• Oats

• Seeds

For dopamine (tyrosine-rich foods):

• Chicken

• Fish

• Legumes

• Lentils

• Certain nuts/seeds

Also include essential cofactors like:

• B-vitamins

• Magnesium

• Zinc

• Omega-3 fats

These support healthy neurotransmitter production and mood stability.

3. Move and Rest Your Nervous System

Exercise — even gentle movement — boosts serotonin and dopamine while reducing cortisol.

Pair movement with mindful rest:

• Yoga

• Breathwork

• Stretching

• Time away from screens

This combination helps rebalance the nervous system.

4. Protect Your Sleep

Sleep restores neurotransmitter levels.
Protect it by:

• Staying off screens 1 hour before bed

• Keeping a consistent sleep schedule

• Creating a calm nighttime routine

• Aiming for 7–9 hours

Good sleep = better mood + more energy.

5. Support Your Gut Health

A healthy gut supports serotonin production, reduces inflammation, and stabilizes mood.

Include:

• Fermented foods (sauerkraut, kefir, kimchi)

• Prebiotic fiber (veggies, legumes, oats)

• Plenty of water

Your microbiome and your mood are deeply connected.

6. Stay Connected and Engaged

Connection boosts dopamine and oxytocin — powerful mood elevators.

To support mood naturally:

• Plan meaningful social time

• Join a group

• Try a new hobby

• Volunteer

• Spend time with people who energize you

These experiences literally re-activate your brain’s reward pathways.

When to Look Deeper: Functional Testing Options

If your low mood or fatigue persists, functional testing can help identify what your body needs.

Helpful tests include:

• Neurotransmitter testing: serotonin, dopamine, GABA metabolites

• Vitamin D: low levels are strongly tied to winter mood changes

• Micronutrient testing: B-vitamins, magnesium, zinc, iron

• Cortisol/adrenal rhythm testing: how stress affects mood

• Gut/microbiome testing: evaluates serotonin production & inflammation

Testing doesn’t replace care — it personalizes it.

You Don’t Have to Push Through Feeling Low

Feeling “off” after the holidays doesn’t mean you’ve lost your motivation or joy — it simply means your body is finding its rhythm again.

With the right support, rest, nutrition, and testing (if needed), your energy and clarity can return naturally.

✨ Want Personalized Guidance? Book a Free Wellness Call with Maryann

If you're feeling stuck or unsure what your body needs, Maryann can help you get clarity on your symptoms and next steps.
It’s free, pressure-free, and designed to help you understand what’s going on in your body.

👉 Book your Free Wellness Call here:
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References

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Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M. (2016). Efficacy of bright light treatment, fluoxetine, and the combination in patients with nonseasonal major depressive disorder. JAMA Psychiatry, 73(1), 56–63.

Lopresti, A. L., Hood, S. D., & Drummond, P. D. (2013). A review of lifestyle factors that contribute to important pathways associated with major depression: Diet, sleep and exercise. Journal of Affective Disorders, 148(1), 12–27.

McClung, C. A. (2013). How might circadian rhythms control mood? Let me count the ways… Biological Psychiatry, 74(4), 242–249.

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Strandwitz, P. (2018). Neurotransmitter modulation by the gut microbiota. Brain Research, 1693(Pt B), 128–133.