The January blues, often described as a feeling of fatigue, low mood or lack of motivation, affect many people as the holiday cheer fades, winter weather continues, and the pressures of a new year start to set in. While these feelings are fairly common, they certainly don’t have to linger. Here’s a closer look at why the January blues happen and five ways to combat them!

Why do the January Blues happen?

• Post Holiday Let-down: The festive season ends, leaving most of us feeling a bit flat. What do we do now? No more presents, or family gatherings, and heading back to work can leave most feeling blue.
• Winter Weather: Shorter days and gloomy weather will affect mood and energy levels, not having enough vitamin D can lead to feelings of low mood and lack of motivation.
• Financial Stress: We all know how expensive the holidays can be, and now they’re over it can seem like a long wait until next payday leaving many worrying about money during January.
• New Year Pressure: We all want to believe that we’ll achieve our resolutions or goals, however they can feel overwhelming at times, especially if progress feels a bit slow.

• Get Moving

Exercise is a proven mood booster, releasing endorphins that combat feelings of stress and sadness. Whether it’s a brisk walk, yoga, or joining a local fitness class, staying active can help you feel more positive and energised.

Pro Tip: Aim for at least 30 minutes of movement a day, even if it’s spread out.

• Seek out Natural Light

Lack of sunlight during winter can lead to lower levels of serotonin, a mood-regulating hormone. Try to spend time outdoors during the day, or failing that, a SAD lamp can be used to replicate natural sunlight.

Prop Tip: Even a 15-minute morning walk outside can make a big difference.

• Prioritise Self-Care

Take time to do activities that nourish your mind and body. This could be activities like reading, enjoying a hot bath, painting. Anything that makes you feel good. Self-care helps you recharge and can also help battling stress.

Pro Tip: Schedule self-care into your calendar to make sure it becomes a part of your routine.

• Stay Connected

Isolation can amplify your emotions, so even if you don’t feel like it, it’s important to reach out to family and friends for a chat or plan some sociable activities. Sharing your feelings and maintaining connections can lift your spirits dramatically.

Pro Tip: If you’re struggling to connect in person, consider joining a local club or online group that has similar interests.

• Set Small, Achievable Goals

The pressure of big New Years resolutions can feel overwhelming. Break your goals down into smaller manageable steps, this will help maintain the feeling of progress and keep you on track.

Pro Tip: Celebrate small wins, each step is a step forward!

Conclusion

January might feel challenging, but with small, intentional changes, you can turn it into a month of self-care and renewal. Movement and mindfulness will help shift the low mood. At Sano Physiotherapy, we can help you achieve your goals and keep you moving!

While January blues are common, persistent feelings of sadness or hopelessness may indicate a more serious condition like Seasonal Affective Disorder (SAD) or depression. If your symptoms last longer than a few weeks, reach out to a healthcare professional.