Party streamers and confetti lie strewn through the house. Dirty dishes from the New Year's Eve bash sit piled high on the kitchen counter. Bed and bath linens from holiday house guests overflow from the hamper. It's raining outside.

The holidays are over and you can't help but feel a little down. For most people, recovery involves a day of energetic housecleaning and a quick transition to the day-to-day routine of work and school.

For some, however, the post-holiday letdown can linger or even spiral into paralyzing feelings of loss and sadness. The thought of cleaning up seems overwhelming, not to mention the challenges of a new year.

"Most people who feel down after the holidays will bounce back to their usual selves within a week or two in the new year," said Dr. Ian Cook, associate professor of psychiatry at UCLA's Semel Institute for Neuroscience and Human Behavior. "A number of strategies are available that encourage a faster return to well-being. But if feeling down persists or intensifies, or if these feelings start to interfere with activities, it may be time to seek professional help. Treatment for depression works."

As the frenzy and fun of the holiday season approaches its inevitable conclusion, the Semel Institute offers tips for beating the post-holiday letdown:

. Keep holiday expectations realistic: Don't base your happiness on what's "supposed to" happen.

. Look forward to the future: Don't dwell on past "could haves" or "should haves" but think about new chances for a brighter new year.

. Try something new: The brain responds to novelty; experiment with new activities.

. Make time for yourself: This is especially important if you have spent a lot of time taking care of others and not much time on yourself.

. Get physical: Exercise improves mood for many people.

. Avoid excessive drinking: Alcohol can increase feelings of depression.

. Get enough rest: Return quickly to your regular sleep schedule.

. Help others: Volunteer your time at places like a nursing home, a soup kitchen, an animal shelter or an elementary school.

. Don't forget to laugh: Make yourself laugh with a book, online jokes or a comedy film.

. Try relaxation techniques: Deep-breathing exercises may improve your reactions to stress.

. Count your blessings: Appreciate the good things that are all around but are missed in the hustle and bustle of everyday life.

. Get professional help when needed: If your post-holiday blues are interfering with your work, school or social relationships, consider professional help. Sometimes holiday or post-holiday blues can turn into clinical depression.

For more information about clinical and research programs for depression, including free treatment through research studies, call (310) 825-3351 or visit http://www.DepressionLA.com.

The Semel Institute for Neuroscience and Human Behavior is an interdisciplinary research and education institute devoted to the understanding of complex human behavior, including the genetic, biological, behavioral and sociocultural underpinnings of normal behavior, and the causes and consequences of neuropsychiatric disorders. In addition to conducting fundamental research, the institute faculty seeks to develop effective treatments for neurological and psychiatric disorders, improve access to mental health services, and shape national health policy regarding neuropsychiatric disorders.

More information about the institute is available online at http://www.npi.ucla.edu/.

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