January typically involves cold weather, darkness, and high expectations that this will be the year everything just works out. This perfect storm can make January a difficult month for many of us and it’s easy to feel low and sluggish going into the new year. Remember there is nothing wrong with having these feelings and you are not alone. The January blues are not considered a mental health disorder, but common symptoms include:
- Low mood and feeling sad
- Lacking motivation
- Trouble sleeping
- Feeling tired and low energy
- Spending more time in bed
If you are struggling with the January blues, here are a few things you can try to help you beat them.
1. Have a Clear Out
If you feel a bit out of control or stuck in the house, take this opportunity to have a clear-out and get rid of things you no longer want or need that are taking up space. This could take a bit of motivation to get you started but achieving these small victories like sorting out the infamous junk draw could help you get out of your rut.
It can also help to go through your social media platforms and unfollow accounts that are causing more harm than good. Remember especially around New Year, many of us are reflecting on the past year and some people like to post their highlights. On one hand, it can be lovely to see these photos but on the other hand, it’s easy to compare our lives to what we see online and slip into a negative mindset. Take this opportunity to have a bit of a clear-out and tailor your feed with content that doesn’t put you down. Maybe even try reducing the amount of time you spend online by setting yourself time limits.
2. Make Plans
It’s important to make and build connections by making plans with friends, family, and even work colleagues. Having something to look forward to can help boost your mood. We are social creatures so connecting with people that make us happy can help banish those January blues.
Make the most of the daylight and try to make some plans during the day as exposure to natural light helps boost serotonin levels in the brain which can improve your mood.
3. Identify your thoughts and worries
Take some time to identify any negative and distressing thoughts or worries you currently have. There is nothing wrong with asking for help if these get too much as sharing how you are feeling with friends, family or a therapist can be the first step to making things better. Some people find writing these down in a journal or a notebook helps them reflect on their thoughts and feelings.
With January blues it’s important to note and be aware of how you feel. If you are really struggling and potentially slipping into something more serious like depression or Seasonal Affective Disorder (SAD), then getting the support you need early is important.
4. Take care of yourself
It is important to find activities that help you relax and recharge. Keeping a routine can help you keep those January blues at bay. Things you can try to include in your routine are:
- Regular exercise as it helps to reduce stress and improve mood, but don’t just do a sport because everyone else is doing it, pick the one you enjoy as you are more likely to stick at it
- Maintain a balanced diet
- Regular sleep pattern
- Participate in activities that boost your wellbeing
- Practice deep abdominal breathing and other mindfulness exercises
- Reward yourself
- Write down things you are grateful for in your life and refer to them when you need a boost
5. Avoid unrealistic New Year’s resolutions
If you want to set some New Year resolutions try and make them as realistic as possible. It can be exciting at the start of the year to throw yourself into a new challenge, but it can quickly become exhausting and frustrating if we don’t see our desired results. Try and set small and manageable goals, to begin with, and you can always build on them throughout the year. But be kind to yourself if you don’t meet your expectations.
