While the start of a new year presents opportunities for a fresh start, it can also be a trigger for feelings of inadequacy. 

Many employees feel blue after the holiday season draws to a close. Time constraints, financial pressures, and social demands that increased stress levels during the holiday season may linger. Meanwhile, in the winter months when it gets dark early and it’s cold outside, symptoms of stress-induced anxiety or depression can become more pronounced.  

10 Tips

Here are 10 tips to help employees manage post-holiday low moods:

1. Get exposure to sunlight or a light therapy lamp. 
2. Spend time outdoors or bring nature indoors. 
3. Dress in layers and take precautions in extreme cold. 
4. Remain socially connected without overcommitting. 
5. Start or maintain a consistent exercise routine. 
6. Eat a heathy diet to support your immune system. 
7. Limit consumption of alcohol, a depressive substance.  
8. Follow a consistent sleep schedule in a quiet place. 
9. Occupy your mind with activities you enjoy. 
10. Create a budget and stick to it to reduce stress. 

Expectations 

In daily life, expectations are often not clearly articulated. In the workplace, a lack of understanding about what an employee is expected to do within a specific timeframe and what the consequences will be if those expectations are not met can have a detrimental effect on productivity and morale. 

Fear, negative self-talk, anger, social isolation, and eating disorders are examples of unhealthy responses to unrealistic expectations. It helps to clearly identify what can reasonably be accomplished and discuss ways to alleviate stress-inducing expectations with all stakeholders. Workplace supervisors who are receptive to employee suggestions on ways to improve processes and promote job satisfaction often see favorable results. 

For people who tend to ruminate (obsessively dwell on problems without finding solutions), experts recommend deep breathing and other mindfulness techniques that encourage staying present in the moment rather than fretting about the past or worrying about the future. When a nagging issue is resolved, it can be crossed off the list. Even taking a small step toward solving a problem helps relieve stress.  

Important Reminder 

A mental health professional should be consulted for persistent symptoms of anxiety or depression such as rapid heart rate, irritability, fatigue, sleep loss, poor appetite, inability to concentrate, sadness, or suicidal thoughts. Referral to an employee assistance program or another behavioral health resource is a way for employers to support employees’ overall well-being. A qualified professional can evaluate symptoms and recommend solutions to help relieve them.  

WorkCare’s Prevention + Wellness team has workplace resources for stress management across eight dimensions of wellness. Contact sales@workcare.com to learn more.