How to Beat the January Blues

It happens each year after the holiday season – many of us fall into a January funk. It is most often triggered by the end of the holiday festivities and the approach of colder weather with shorter days. The lack of sunlight and the return of routine responsibilities can put us into a slump. Feelings of sadness, lack of motivation and generally feeling tired and run-down are sometimes referred to as the “January Blues."

The January Blues are a temporary emotional dip which usually involves mild feelings of sadness. It is different than depression, which involves much more intense and persistent symptoms that significantly impact daily functioning. The key to thwarting the January Blues lies in recognizing the symptoms, realizing that they are short-term and taking steps to alleviate them.

How to Beat the January Blues

Mindfulness

Mindfulness and meditation can be extremely helpful in combating the January Blues. By focusing on the present moment, we can reduce stress, increase our emotional resilience and better manage our negative feelings. Learning to observe our feelings, without judgement, and allowing them to pass without getting caught up in them reduces our anxiety. Meditation can also help us to foster a sense of kindness towards ourselves that can be helpful when we are feeling down. Including deep breathing in your mindfulness sessions can further help to calm your body and reduce tension and stress.

Exercise

Exercise might be the furthest thing from your mind when you feel tired and worn out, however, it might be just the thing to boost your mood. When we exercise, our body produces endorphins, which have mood-lifting effects, making us feel happier and more positive. Physical activity has also been shown to effectively manage stress. And don’t forget the social aspect of exercising. Joining a group of friends for a fitness class or just taking a walk can help us find encouragement and motivation.

Connection

Staying connected with friends and family is crucial for emotional support during January. Participating in local events or group activities keeps us engaged and helps us feel less isolated. Social interaction provides us with a sense of belonging. So, whether you gather everyone together for a game night or meet for dinner, spending time laughing and enjoying the company of others will go a long way toward improving your mood.

Creativity

Creative activities and hobbies can be a great distraction from negative thoughts. Try exploring new hobbies or maybe some old ones from the past. What about those watercolor paints you bought that are sitting on the shelf or that old guitar you stashed away in the closet? Creative pursuits help our mental well-being by reducing stress and enhancing mood. Who knows, maybe you’ll discover you’re the next Picasso. Or, at least, you’ll have fun trying!

Nature

Exposure to natural light can greatly improve mood and energy levels. Spending time outdoors, even in colder weather, helps in absorbing sunlight which boosts serotonin levels. Serotonin helps to regulate emotions, reduce stress and promote feelings of well-being and happiness. If getting to natural sunlight doesn’t work for you, light therapy lamps can simulate sunlight exposure and help to alleviate symptoms of the blues.

Nutrition

If you are like most people, you may not have eaten the most nutritious foods over the holiday season. Excessive alcohol, processed foods and sugary treats can leave us feeling lethargic and depressed. To improve your mood, try eating nutrient-dense snacks like nuts, seeds and dark chocolate. Limit processed foods and sugary drinks. Focus on eating whole, unprocessed foods. Watch your alcohol and caffeine intake and stay hydrated with plenty of water. Even subtle changes to your diet will significantly improve how you feel and increase your energy.

Sleep

Sleep is crucial for our well-being. Most of us need 7-9 hours of sleep per night to feel rested and healthy. In the addition to the amount of sleep, it’s also important to get good quality sleep. Try sticking to a sleep schedule by going to bed and getting up at the same time every day. Getting enough sleep can greatly improve your mood, which will benefit you and everyone around you.

Patience

Have patience and realize that many people experience the January Blues. It may take a little time to feel better so be kind to yourself and allow for gradual improvements. Beating the January Blues involves a combination of strategies. Practicing mindfulness, engaging in regular exercise, maintaining social connections, and embracing hobbies, are all helpful for improving our mental health and well-being. And remember, the January Blues are temporary. There are brighter days ahead. So, hang in there—spring is just around the corner, and so are those longer, sunnier days!

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Photo courtesy Pixabay/DGyy