As the festive decorations are packed away and the joy of the holidays fades, many people experience a wave of low energy and motivation often referred to as the “January blues.” Characterised by feelings of sadness, fatigue, and a general sense of malaise, this phenomenon can be attributed to a combination of factors, including shorter daylight hours, colder weather, and the abrupt return to routines. However, with a proactive approach, you can combat the January blues and start the year on a positive note. Here are some practical tips—with a touch of humour—to help lift your spirits and regain momentum.
Soak Up the Sun (or at Least Pretend to)
One of the leading causes of the January blues is the lack of sunlight during winter. Sunlight plays a vital role in regulating our circadian rhythm and boosting serotonin levels, which are essential for maintaining a positive mood. Make an effort to spend time outdoors during daylight hours, even if it’s just a brisk walk during your lunch break. And if natural light is scarce, you can always bask in the glow of your open fridge—though we recommend investing in a light therapy lamp for better results.
Stay Active and Keep Moving
Exercise is a proven mood booster, releasing endorphins that help reduce stress and promote feelings of happiness. While it can be tempting to stay curled up on the sofa under three blankets and a cat, incorporating regular physical activity into your routine can make a significant difference. Whether it’s yoga, a dance class, or chasing your dog who’s decided to nick your sock, find an activity you enjoy and commit to moving your body consistently.
Small Goals, Big Wins
January often comes with the pressure to set ambitious New Year’s resolutions. However, setting overly demanding goals can lead to frustration and a sense of failure. Instead, focus on small, achievable objectives that align with your priorities. For example, instead of “run a marathon,” maybe start with “run to the end of the road without gasping like I’ve just run a marathon.” Celebrate your progress along the way—and don’t forget to give yourself a well-deserved pat on the back for even the smallest wins.
4. Prioritise Self-Care
Self-care is essential for maintaining mental and emotional well-being. Take time to do activities that nourish your mind and body, whether it’s reading a good book, practising mindfulness, or indulging in a warm bath. Adequate sleep is also crucial, so establish a regular sleep schedule to ensure you’re well-rested and rejuvenated. Remember: “Netflix and chill” doesn’t count as self-care if you’re binging a series until 3 a.m. (Yes, we’re looking at you… are you still watching?)
Catch Up with Your Mates
The post-holiday season can sometimes feel isolating, especially after spending time with loved ones during festive gatherings. Make an effort to reach out to friends and family, even if it’s just a phone call or a video chat. Sharing your thoughts and feelings can help alleviate loneliness and strengthen your sense of connection. And hey, you can always use the classic icebreaker: “Did you know there’s only 11 months left until Christmas?”
Eat Happy Foods
What you eat can have a significant impact on your mood and energy levels. Incorporate foods rich in omega-3 fatty acids, such as salmon and walnuts, as well as those high in magnesium, like spinach and dark chocolate. Whole grains, fruits, and vegetables can also provide sustained energy and stabilise your mood. And while it’s okay to indulge occasionally, try not to make the leftover Christmas chocolate your January comfort buddy.
Practise Gratitude
Focusing on the positive aspects of your life can help shift your perspective and improve your overall mood. Consider starting a gratitude journal where you write down three things you’re thankful for each day. For instance: 1) Coffee exists. 2) My boss hasn’t noticed I’m wearing slippers on Zoom. 3) Coffee exists (yes, it’s worth mentioning twice). Reflecting on these moments, no matter how small, can help you cultivate a more optimistic mindset.
Plan for the Future
January can feel like an endless stretch of cold and grey days, but having something to look forward to can make a big difference. There’s a reason its one of the most lucrative months for travel agents! But you haven’t got to book a sunshine break if you’re feeling the January pinch, tickets to a concert or simply scheduling a catch up with friends can have the same affect. Anticipating these events can inject a sense of excitement and break up the monotony of the season. And if all else fails, start brainstorming Halloween costume ideas—it’s never too early to dream big.
Seek Professional Help if Needed
If the January blues persist or feel overwhelming, it’s important to seek professional support. Seasonal affective disorder (SAD) is a more severe form of seasonal depression that may require treatment, such as therapy or medication. Don’t hesitate to reach out to a mental health professional if you’re struggling—your well-being is worth prioritising. Remember, even superheroes need sidekicks there’s no shame in asking for help.
Final Thoughts
While the January blues are a common experience, they don’t have to define the start of your year. By taking intentional steps to care for your physical and emotional health, you can overcome this seasonal slump and set a positive tone for the months ahead. Remember, every small action counts, and brighter days are just around the corner.
