Get some sunshine and vitamin D

Lack of sunlight can affect the production of serotonin and melatonin so it is important to get as much sunlight as possible during the daylight hours and take Vitamin D supplements if needed.

With less daylight and colder temps, there is decreased outdoor engagement and less people are getting out and moving. However, exercise is important as it can help to release endorphins and improve moods as well as boosting self-esteem and cognitive functioning. This does not need to be exhaustive exercise either, it can simply be cycling or going for a walk while enjoying a podcast.

There are a plethora of benefits that indoor plants have to offer. Not only can owning plants be a fulfilling hobby but they can help to improve moods by increasing serotonin and dopamine levels, and so you may consider bringing the outdoors indoors with plants.

Whether you’re an introvert or an extrovert, planning something to look forward to after the holidays can be beneficial. This could be a social event with friends or a solo trip like visiting a bookstore, museum, art gallery or coffee shop, etc. It’s important to make time for things you enjoy as your schedule gets busier.

Connect with family and friends

Don’t let the cold weather stop you from connecting with people. There is a decline of social stimulation after the holidays and it is important to socialise, especially those who dislike the quietness of January. However, some people may be overwhelmed and feel holiday event fatigue and it is important for these people to take moments for themselves and practice self-care. That being said, Quality one-on-one time with friends and family creates a safe space for talking about feelings and can help you realise that you are not alone with your January Blues.

Mindfulness activities

Practising self-care may include indulging in mindfulness activities such as journaling and meditating which can help to reduce stress, anxiety, and boost your self-esteem. Journaling especially can help you to reflect on thoughts and feelings from throughout the day, which can then help to improve your quality of sleep.

Take a break from social media

Social media can promote unhealthy lifestyles, under-eating and over-exercising. People often compare themselves to others on social media which can lead to body dysmorphia and eating disorders, which often co-occurs with SAD. Overall social media can have negative affects on mental health and can be linked to an increase in depressive symptoms. It is therefore the recommendation from professionals that social media screen time be limited to less than 2 hours a day.

Keep a sleep schedule

During the winter months there is often issues with quality and amount of sleep which can have a significant impact on mental health. The lack of daylight can change your internal clock, affecting your natural sleep-wake cycle. You may have difficulty falling and staying asleep or even with oversleeping. Therefore, it is important to keep a routine to get your sleep cycle back on track, which should include avoiding social media and screen time before bed. There are also free apps that you can download to monitor your sleep and help to improve habits, such as ‘BetterSleep’ and ‘Sleep Cycle’, for example.

The food that we eat has an impact on our mental health and how we feel.A healthy diet can help you regain your energy and improve your mood. It is important to have a balanced diet, and what better time to start incorporating healthy new recipes into your daily life.Here are 5 Simple Ways to Improve your Diet

Set realistic expectations for yourself

Many people have unrealistic expectations for themselves that take the form of New Year’s resolutions. Failing to reach these expectations can make people feel overwhelmed, lack motivation and experience low moods, but it is important to remember that you will not become a whole new person as soon at the clock hits 12am on January 1st. Be fair to yourself and accept that it’s ok to make mistakes as you try to integrate these new resolutions into your life.

The last thing you want when feeling the January Blues is to catch a cold or the flu, and one way to avoid this is by wrapping up warm. Not only this, but your body uses energy to warm itself up when it is cold, which can make you feel tired. So, preserve that energy for activities that you enjoy and wrap up warm, grab those fluffy socks and fill that water bottle. Discover how you can stay healthy this Winter

How to Ward off The January Blues

Post Date : January 10, 2025
- General Health
2 minutes read

Are you one of the 20% of people in the UK to experience the January Blues?

What are the January Blues?

For many, January is a very dreary month and it is often associated with feelings of sadness and fatigue paired with a lack of motivation and anxiety. If you can relate to these feelings it is important to know that you’re not alone, as the Samaritans have assessed that around a fifth of people in the UK experience “winter blues”.

Are the January blue the same as Seasonal Affective Disorder (SAD)?

While the terms are often used interchangeably, the “January blues” and SAD are not exactly the same, though they are related.

The January blues are commonly a feeling of sadness, low mood, or lack of motivation that people experience after the holiday season. They’re often also linked to the financial strain following Christmas, colder weather and shorter days. Learn about the importance of vitamin D during the winter months and what vitamins you should consider taking.

Seasonal Affective Disorder (SAD) is the name of the type of depression that affects people during the winter months and it not restricted to January.

There are a multitude of factors contributing to the January Blues:

Weather and cold temperatures

Lack of daylight

Holiday absence and anti-climax of reality

Financial instability (especially following Christmas)

Returning to work

Challenging holiday period due to loss, loneliness or estrangement

Pressure of New Year’s resolutions

Changes to sleep cycle

Some ways to cope with January Blues:

Get some sunshine and vitamin D

Lack of sunlight can affect the production of serotonin and melatonin so it is important to get as much sunlight as possible during the daylight hours and take Vitamin D supplements if needed.
Exercise

With less daylight and colder temps, there is decreased outdoor engagement and less people are getting out and moving. However, exercise is important as it can help to release endorphins and improve moods as well as boosting self-esteem and cognitive functioning. This does not need to be exhaustive exercise either, it can simply be cycling or going for a walk while enjoying a podcast.
Indoor plants

There are a plethora of benefits that indoor plants have to offer. Not only can owning plants be a fulfilling hobby but they can help to improve moods by increasing serotonin and dopamine levels, and so you may consider bringing the outdoors indoors with plants.
Post-holiday plans

Whether you’re an introvert or an extrovert, planning something to look forward to after the holidays can be beneficial. This could be a social event with friends or a solo trip like visiting a bookstore, museum, art gallery or coffee shop, etc. It’s important to make time for things you enjoy as your schedule gets busier.
Connect with family and friends

Don’t let the cold weather stop you from connecting with people. There is a decline of social stimulation after the holidays and it is important to socialise, especially those who dislike the quietness of January. However, some people may be overwhelmed and feel holiday event fatigue and it is important for these people to take moments for themselves and practice self-care. That being said, Quality one-on-one time with friends and family creates a safe space for talking about feelings and can help you realise that you are not alone with your January Blues.
Mindfulness activities

Practising self-care may include indulging in mindfulness activities such as journaling and meditating which can help to reduce stress, anxiety, and boost your self-esteem. Journaling especially can help you to reflect on thoughts and feelings from throughout the day, which can then help to improve your quality of sleep.
Take a break from social media

Social media can promote unhealthy lifestyles, under-eating and over-exercising. People often compare themselves to others on social media which can lead to body dysmorphia and eating disorders, which often co-occurs with SAD. Overall social media can have negative affects on mental health and can be linked to an increase in depressive symptoms. It is therefore the recommendation from professionals that social media screen time be limited to less than 2 hours a day.
Keep a sleep schedule

During the winter months there is often issues with quality and amount of sleep which can have a significant impact on mental health. The lack of daylight can change your internal clock, affecting your natural sleep-wake cycle. You may have difficulty falling and staying asleep or even with oversleeping. Therefore, it is important to keep a routine to get your sleep cycle back on track, which should include avoiding social media and screen time before bed. There are also free apps that you can download to monitor your sleep and help to improve habits, such as ‘BetterSleep’ and ‘Sleep Cycle’, for example.
Healthy eating

The food that we eat has an impact on our mental health and how we feel.A healthy diet can help you regain your energy and improve your mood. It is important to have a balanced diet, and what better time to start incorporating healthy new recipes into your daily life.

Here are 5 Simple Ways to Improve your Diet
Set realistic expectations for yourself

Many people have unrealistic expectations for themselves that take the form of New Year’s resolutions. Failing to reach these expectations can make people feel overwhelmed, lack motivation and experience low moods, but it is important to remember that you will not become a whole new person as soon at the clock hits 12am on January 1^st. Be fair to yourself and accept that it’s ok to make mistakes as you try to integrate these new resolutions into your life.
Stay warm

The last thing you want when feeling the January Blues is to catch a cold or the flu, and one way to avoid this is by wrapping up warm. Not only this, but your body uses energy to warm itself up when it is cold, which can make you feel tired. So, preserve that energy for activities that you enjoy and wrap up warm, grab those fluffy socks and fill that water bottle. Discover how you can stay healthy this Winter