Beating the January Blues
So, the New Year's festivities are now behind us, and Christmas is already becoming a distant memory. As we hurtle into January, it often brings with it a unique set of challenges that can have an impact on our mental wellbeing.
The post-holiday come down, combined with colder weather and shorter days, can contribute to feelings of low mood and lethargy. This seasonal affective dip is further exacerbated by the abrupt shift from the festivities of December and getting back into our daily routine.
Into the mix, we then have Blue Monday , the 3rd Monday in January, which is claimed to be the most depressing day of the year (*see the footnote below for an interesting fact about Blue Monday!)
When you add all of this together, it's no surprise that it can find many of us grappling with what's commonly known as the January Blues .
So, what can we do to navigate through this tricky month?
Changing perspectives
A good place to start is examining how we look at January.
Have you ever taken a moment to reflect on the language you use when it comes to this time of year?
Sometimes changing your perspective can make all the difference.
Consider the Danish concept of "hygge" (pronounced "hoo-gah") to reframe your thinking. Rather than dwelling on the negatives, why not embrace January as a time to cultivate new habits, set goals and start afresh?
Some good reasons to love the first month of the year and to start shifting your thinking is to try and see January as .
A fresh start
If your year didn't start or end quite as you had planned, you can look at January as a fresh start, and a chance to reflect on any mistakes or difficulties.
A time to rest & reflect
The hustle and bustle of the Christmas and new year period has now passed, and the start of January can be a good time to rest and reflect before we settle into our new routines.
A time to set new goals
You've heard of the saying new year, new you ,
January can be a good time to plan things out, planning and setting manageable goals that you can aim for throughout the year.
A chance for renewal
January and the winter months can be a season of renewal - an ideal time to declutter, organise, and create a more serene space.
Top tips to help beat the January Blues
Sometimes though, we just need some inspiration to get us started.
The good news is, overcoming the January Blues doesn't have to involve extravagant spending. Some simple, cost-effective strategies can make such a huge difference to enhancing our mood and wellbeing.
So, we asked members of our Team here at Wellbeing to share what works for them to beat the January blues:
Action for Happiness is a charity that creates a calendar each month which has daily activities you can do to help you bring more mindfulness into your life, and to help make happiness a habit. Here is January's calendar which has daily suggestions that you can action to help keep your wellbeing a priority throughout the month:
Your Winter Well Checklist
Feeling low or blue is a natural emotion and sometimes, to get us beyond those feelings, it's helpful to consider a few things that can help fire up our motivation again:
Keep active
Regular exercise can help reduce stress and anxiety. It also releases feel good endorphins that can improve your mood and give you a positive feeling of happiness. Find an exercise that you enjoy such as walking, yoga, running or swimming and make it a regular part of your routine.
Embracing Hobbies and Creativity
Discovering or rediscovering hobbies can be a powerful antidote to the January Blues. Engaging in creative pursuits, be it writing, drawing, or playing music, offers an outlet for self-expression and a positive distraction from winter doldrums.
Get as much daylight as possible
Longer days and colder weather are a big factor in why we experience the January Blues . Making the most of the sunshine we do get can give us a much-needed serotonin boost, so take in as much daylight as you can by going for a run, walk or simply getting outside for a few minutes.
Practice self-care
Self-care is doing whatever makes YOU happy! Self-care is all about looking after our mental health and doing things that make us feel good, which is all linked into our overall wellbeing. Whilst some might prefer staying in and keeping cosy, others might prefer to be out and about - but whichever you prefer there are always lots of things you can do to practise self-care and look after your wellbeing and happiness. Here are some self-care ideas:
Journalling - this is a great way to increase our productivity and it is a great mental exercise, as we can write down our thoughts and feelings which we can then look back on. We can also use journals to set goals and write to do lists, which can help us feel more organised and less overwhelmed.
Watch your favourite movies / read a classic book
Listen to your favourite music or podcasts. We have a variety of free podcasts you can listen to which cover a wide range of mental health topics
Eat & sleep well
Eating a healthy balanced diet and getting good quality sleep are key in prioritising your physical health, which goes hand in hand with your mental health. Set yourself up for a good day every day by getting enough sleep and giving your body a boost with a healthy breakfast! If you're struggling to get the quality of sleep that you need, why not join our free Improving Your Sleep workshop which can help you to understand and manage your sleep better.
Spend time with others
If you're finding this time of year difficult, the chances are that others will be too. Social connections play a pivotal role in combating the January Blues and spending time with others can boost our mood and make us feel better. Keep an eye out on the Social Events page on our website, where we advertise our online and in person events that you can come along to meet us and others in your local community.
Mindfulness and Relaxation Techniques
Incorporating mindfulness practices and relaxation techniques into daily routines can be transformative. Simple activities like deep breathing, meditation, or a warm bath can promote relaxation and alleviate stress. Join our free Introduction to Mindfulness workshop where you can learn the principles and techniques of mindfulness.
It's good to talk
Talking to someone, whether it's a friend, family, or mental health professional, can help you process your thoughts and feelings and can help you deal with times when you feel troubled about something. At Wellbeing we offer Talking Therapy - which involves talking to a professional about your thoughts and feelings, which can help you identify and patterns and allows you to make positive changes. Self-referring is quick and easy, and you don't have to speak to your GP, simply click here to refer or call us on 0300 123 1503 (Monday to Friday, 8am - 8pm).
Mental Health matters all year round
The reality is that everyone is different, and mental health has good and bad days no matter the time of year.
Whether it's a wet and dreary January or a bright and sunny July, we can struggle with our mental health all year round so we should always make it a priority and that's where we can help.
Our support
Our free online workshops are here to help you with things like anxiety, low mood, improving sleep and helping to relax.
We all know January can be a tough month financially, especially after all the extra expense of Christmas, and it can leave us feeling stressed and worried about money. Our free Coping with Financial Stress workshop contains strategies and techniques to help cope with these feelings which can help alleviate the emotional impact of money worries.
They're easy to book on our website - just find the date of your choice, submit your details and we'll send you a link to join.
You can view the full range of Online Workshops here
We also offer 1:1 support and anyone in Norfolk aged 16 or over can self-refer or give us a call on 0300 123 1503 (Monday to Friday, 8am - 8pm).
You can self-refer without having to see your GP or getting a diagnosis.
We also offer:
Social Events (online & in person)
*The myth of Blue Monday?
It might be surprising to learn that Blue Monday isn't backed up by science! Although it might still feel like the gloomiest day of the year, the origins of Blue Monday are nothing short of a marketing ploy created by a travel company to exploit people who may be facing Seasonal Affective Disorder.
Instead, try and think of Blue Monday as like any other day of the year - you need to own the day and make it what you want it to be.
The Samaritans have done just this and reclaimed the day as Brew Monday , where they encourage people to reach out to a friend, colleague, or loved one to have a cuppa and a catch up. Talking to and listening to others can be a great way to bond and share feelings, and above all shows that you're not alone, and many others could be feeling the same.
