January often feels heavy. The festive lights have dimmed, the days are short, and the pressure of resolutions can weigh us down. Many of us experience what is commonly called the “January Blues” — a dip in mood, energy, and motivation. In this blog, we discuss some practical, evidence-based strategies to help navigate this challenging time and restore some balance.
Acknowledge How You Feel
It’s normal to feel low after the holidays. Instead of ignoring these emotions, acknowledge them. Self-awareness is the first step toward change. When we can recognise and name what we are feeling, it reduces the power it has over us. It is also the first step in the path to doing something about it.
Understand the Reasons Behind It
The January Blues often stem from having had a prolonged period of reduced daylight, which affects serotonin and melatonin — key chemicals for mood and sleep. The effects of this may feel heightened with the post-Christmas dip, going from lots of plans and socialising to not a lot going on at all. Knowing these feeling are not “just you” and that lots of people are experiencing them can help to approach the problem with compassion and practical solutions.
Prioritise Light Exposure
Natural light is a powerful mood booster. Try to get outside during daylight hours, even for a short walk. If that’s difficult, consider a light therapy lamp, which research shows can help alleviate seasonal dips in mood. Even having the house lit up can help.
Move Your Body
Exercise is not just for physical health — it is one of the most effective ways to lift our mood. This does not require a gym membership and exercise can mean different things and not necessarily as we might traditionally think about it. A brisk walk, gentle yoga, or dancing at home can release endorphins and reduce stress.
Set Realistic Goals
January often comes with pressure to overhaul our lives. Instead, set small, achievable intentions. When we experience a win, this builds momentum. Realistic expectations prevent feelings of failure that can worsen our low mood. In turn, wins motivate us to do more and more and feel a sense of success.
Nourishing Ourselves
What we eat affects how we feel. Aim for balanced meals with plenty of fruits, vegetables, and protein. Omega-3 fatty acids, found in fish and nuts, are linked to improved mood. It is important to not strive for perfection, but rather healthy and balanced choices.
Stay Connected
Isolation can amplify the blues. Make time for friends, family, or community activities—even if it is a quick phone call. Social connection is an essential buffer against low mood. As mentioned, January can feel starkly quiet in comparison to the buzz of December, so staying connected and having things to look forward to in January is important.
Practice Mindfulness
Mindfulness helps us stay present and reduces overthinking and getting caught in our minds. Simple practices such as deep breathing or guided meditation can calm the mind and improve emotional resilience. There are lots of resources, including videos, online.
Limit Alcohol and Screen Time
It might become tempting to cope with low mood through alcohol or endless scrolling, but these habits often make things worse. Setting boundaries and replace them with restorative activities such as reading, listening to music, or connecting with loved ones can be helpful.
Seek Professional Support When Needed
If we notice our low mood persists or feels overwhelming, it may be a sign for us to reach out for help. Psychological therapies can provide tools and strategies tailored to our needs. Although seeking support can feel incredibly difficult at times, reaching out is a sign of strength and motivation to make a change.
The January Blues are common, but they do not have to define the entire month. By taking small, intentional steps, we can boost our mood and build resilience. If you’re struggling, remember, help is available and brighter days are ahead. We have the power to make little changes for our own wellbeing.
