Ah, January—the month that never seems to end. The holiday buzz has faded, the days are darker, and let’s face it—payday feels a long way off. It’s no wonder the January blues hit us so hard, especially as we juggle work, life, and everything else. But why exactly do we feel this way, and what can we do to lift our spirits?
Why Do We Get the January Blues?
January’s a bit of a perfect storm for feeling down. First off, the weather—grey skies, short days, and barely any sunshine. In the UK, we only get an average of 48 hours of sunshine in January, so it’s no wonder the mood can dip.
Then there’s the post-holiday slump. December is filled with excitement, and suddenly January hits, and it’s back to reality. Studies show that nearly 62% of Brits feel more anxious at the start of the year, with worries about money and unmet resolutions often contributing to the low mood.
Let’s not forget Seasonal Affective Disorder (SAD). This winter depression affects many people, with symptoms ranging from mild to more severe. Essentially, our brains are craving sunlight, and when it’s in short supply, our mood suffers.
And then there’s Blue Monday, the day officially recognised as the most depressing day of the year. Falling on the third Monday of January, it’s calculated using factors like weather, debt from Christmas, failed New Year’s resolutions, and the length of time since the last holiday. Sounds like a recipe for a low mood, right?
If you’ve been feeling a bit off, you’re definitely not alone. But here’s the good news: there are ways to shake off that January funk and get a bit of your spark back. Here’s how.
4 Ways to Make January a Touch Less Blue
1. Get Outside (Yes, Even When It’s Freezing)
The urge to stay in bed until spring is strong, but getting outside—even for a quick walk—can do wonders for your mood. Just a little daylight can help boost your mood and regulate your sleep cycle. According to Dr. Melanie Joy, a psychologist specialising in mental health, “exposure to daylight, even in small doses, is key in lifting your mood during the winter months. It doesn’t have to be a long walk—just a quick 15-minute stroll can help.”
If motivation’s lacking, try adding a podcast or playlist into the mix. Bonus points for a trip to the park; research shows that being around nature can reduce stress.
2. Plan Something to Look Forward To
January can feel endless, so why not break it up with something exciting? Whether it’s a dinner with friends, a weekend getaway, or even a cosy movie night, having something to look forward to can give you purpose and anticipation. The best part? It doesn’t have to cost a lot. Check out free local events or host a potluck dinner to keep it budget-friendly.
Dr. Lizzie Perks, a clinical psychologist, explains, “Having a small event or activity in the calendar can help you feel more in control of your time and give you something positive to look forward to. The anticipation of something fun can be a powerful antidote to feelings of stagnation and isolation.”
3. Focus on Small Wins
Forget about grand resolutions and think smaller. Set achievable goals—like drinking more water or reading a few pages a day. These little wins can build momentum, boosting your sense of accomplishment and confidence. And remember, if you have an off day, it’s okay. Self-compassion goes a long way.
Dr. Sarah Robinson, a cognitive-behavioural therapist, suggests, “The key to feeling good in January is to avoid overwhelming yourself with unrealistic expectations. Focus on manageable tasks that give you a sense of accomplishment, and celebrate those wins, no matter how small they may seem.”
4. Prioritise Your Mental Health
Take a moment for your mental well-being. Whether it’s journaling, practising mindfulness, or talking to someone you trust, giving your mind some space to breathe can make a big difference. If you’re struggling, don’t hesitate to reach out for support—it’s okay to not be okay, and taking that first step can be empowering.
Dr. Jenny Barnes, a licensed therapist, shares, “Sometimes, we get so caught up in trying to be ‘productive’ that we forget how important it is to nurture our mental health. Regular self-care, even in small doses, can help you build resilience and keep stress in check. Consider talking to a therapist or counsellor if you’re feeling particularly low.”
Bonus Tip: Just Accept It and Lean Into It
Instead of fighting the low mood, give yourself permission to slow down. Use this time to recharge and embrace the slower pace of January. By taking it easy, you’ll come out the other side feeling refreshed and ready to take on the year ahead.
Remember, It’s Temporary
The January blues may feel heavy right now, but they won’t last forever. By February, the days will start to stretch out, and spring will be just around the corner. For now, lean into the season—take things slow, be kind to yourself, and embrace the quiet moments. Remember, it’s all temporary.
Feeling inspired? Share this blog with a friend who might need a little boost this January. And if you’ve got your own tips for beating the blues, we’d love to hear them!