How to Beat the January Blues

The January Blues can feel like an emotional rollercoaster after the joy and excitement of the Christmas and New Year period. And, unfortunately, it’s a phenomenon familiar to many.

As the excitement from the festive season wears off – the sharp return to everyday routines almost feels like a shock to the system. In this article, you’ll learn more about why more people experience feeling down over the course of this month and tips to beat the January Blues.

 

What Are the January Blues?

Also known as winter depression, the January Blues is a term used to describe experiencing various negative emotions at a more intense level than usual.

This can include low mood, feeling irritable, sad and tired, as well as having much less energy or motivation to engage in activities that are normally part of your daily routine. These feelings are also often made worse by the shorter and darker days that winter brings to the UK.

In relation to this, there’s a concept known as Blue Monday, which is often referred to as the most depressing day of the year. Although it is not based on scientific evidence, it highlights the general sense of low mood many people feel in January.

 

Understanding January Blues

The January Blues often stem from a combination of psychological, environmental, and biological factors.

Psychologically, there’s almost a sense of a comedown after Christmas. The excitement gives way to the realisation that it’s back to the grind of everyday life. For many, this return to normalcy can feel underwhelming and sometimes overwhelming.

Environmentally, as mentioned earlier, the weather plays a significant role. In many parts of the world (such as here in the UK), January is characterised by cold, dark, and all-round bleak weather.

The lack of daylight not only makes the world around us look less inviting but also impacts us on a biological level. Sunlight plays a part in keeping our body’s natural clock in check, which helps us sleep well, stay in a good mood, eat properly, and feel more energetic. So, because the days in January are much shorter in terms of daylight hours, it can make us feel more tired than usual and can sometimes make us feel a bit down or sad.

Additionally, many individuals feel a financial strain in January. Christmas often leads to increased spending, and the arrival of the normal bills can add to the stress and anxiety. Many families also reunite over the festive period, leading to feelings of isolation and loneliness for some once the time together comes to an end.

 

Signs You’re Struggling With the January Blues

Common symptoms include a general feeling of sadness or emptiness, low energy, and a lack of motivation.

So, for example, this can look like finding it harder to get up in the morning, feeling lethargic throughout the day, or struggling with getting a good night’s sleep. There’s also a tendency to overeat, particularly comfort foods. On the other hand, it’s not uncommon to experience a loss of appetite.

Mood swings are another sign, with individuals experiencing irritability or feeling more emotional than usual. It’s not unusual to feel a bit aimless or to have trouble concentrating on everyday tasks. These feelings can lead to a decrease in productivity, both at work and in personal life, adding to feelings of frustration and sadness.

 

Is Seasonal Affective Disorder and January Blues the Same Thing?

Although they feel similar, they are not the same. Seasonal affective disorder (SAD), also known as seasonal depression, is a clinical diagnosis of a specific type of depression that typically worsens during the autumn and winter seasons.

January Blues, on the other hand, can induce the same or similar feelings to SAD – but it’s more of a mood shift that is usually temporary. It’s also more of a result of the excitement of the festive period coming to an end.

 

Strategies to Overcome January Blues

Although it can feel tough, we’ve provided advice on how to beat the January Blues below.

Understand That What You’re Feeling is Normal

Try not to be too harsh on yourself for feeling low.

The winter blues is actually more common than you might think. In fact, 2 million people in the UK alone are experiencing similar feelings to what you’re feeling now. If you take the whole of northern Europe into account, that number climbs to 12 million.

So, understand that what you’re feeling is okay – it’s normal, there are reasons for it, and it will pass.

Lifestyle Changes

Simple lifestyle changes here and there, when it feels manageable, can make a world of difference when you’re experiencing a difficult time.

For example, exercise can be a great natural mood booster. It releases endorphins, chemicals in the brain that act as a great way of lifting your mood and feeling as though you have more energy. Even some fresh air in the form of a daily 30-minute walk can make a significant difference.

Additionally, eating a balanced diet rich in fruits, vegetables, and whole grains can improve energy levels and overall well-being.

It might also be worth limiting alcohol and caffeine, as these can affect mood and sleep patterns. And don’t forget that going to bed and waking up at the same time every day, including weekends, helps regulate your body’s internal clock and can improve the quality of sleep.

Socialising and Activities

Maintaining social connections that matter to us is essential for our mental health. So, although it may be tempting to isolate during this period, engaging with friends and family might provide you with a little (welcomed) mood boost.

Mindfulness and Mental Health

Even if you’re not familiar with practising mindfulness, give it a go anyway.

Mindfulness techniques such as meditation, yoga, and deep breathing exercises can reduce stress and improve mood. What’s more, keeping a journal can also be therapeutic, providing a way to express emotions and reflect on experiences.

Creating a Positive Environment at Home and Work

A positive environment can significantly influence our mood and well-being. In January, when the blues hit hard, transforming our living and workspaces can provide a much-needed lift.

At home, focus on creating a cosy, comforting atmosphere. Introduce warm lighting. This could be in the form of SAD lamps (lighting designed to mimic sunlight) to create a soothing ambience as opposed to harsh overhead lights.

Incorporating natural light and elements of nature (e.g. houseplants) can also brighten up the space. Personalise your area with photos, artwork, or items that hold special meaning and remind you of lighter and happier memories.

At work, a clutter-free, organised space can reduce stress and increase productivity. Personalise your desk with items that make you smile. Invest in a good chair and make sure your workspace is ergonomically set up. This can help reduce physical discomfort, which can, in turn, impact your mental well-being.

Remember – small changes can have a big impact.

 

Embracing the Colder Months

January, often seen as a challenging month, also holds the promise of a fresh start. By understanding the January Blues, recognising the signs, and engaging in strategies to combat them, we can not only survive but thrive during this time.

And remember, spring is just around the corner! The days will gradually get longer, and the warmth of the sun will return. Until then, let’s make the most of January, embracing its challenges and opportunities.