After the excitement and glitz of Christmas, January can seem a little gloomy. Cold and wet weather, darkness and a long 31 day month all conspire to get on top of us and create the ‘January Blues’. The blues can make us feel sad, low in energy, tired and lacking in motivation.
So called ‘Blue Monday’ falls on January 16th this year (the third Monday of the month) and is thought of as the saddest day of the year. The intense combination of factors post-Christmas festivities, come to a head at about this time. But the good news is this is just a phase, so here are my top tips to help you get ahead of the blues this year.
- Be kind to yourself - You are not alone and these feelings are entirely normal. Many people experience these sorts of feelings at this time of the year – the trick is to acknowledge it and then work through the tips below!
- Exercise regularly – Talking regular exercise has been proven to reduce stress and improve mental wellbeing due to the release of endorphins. Taking any form of exercise is great for you no matter what or how long it takes. Any regular activities can help, even if it is just a short lunchtime walk.
- Seek out the sun – The lack of daylight has been shown to be a factor in the January Blues and in cases of Seasonal Affective Disorder (SAD). Try and get out in the daylight when you can. Daylight helps regulate sleep cycles and natural light increases serotonin levels in the brain, which helps improve mood. The good news is that we get an extra 2 minutes of daylight every day. This means that by the 18th January there is an extra hour of daylight compared to the shortest day in December!
- Eat well – It is tempting to eat more comfort food during the cold and dark months, especially if we are feeling a little down. Nutrient imbalances along with caffeine and sugar overloads can lead to crashes, which then cause tiredness and more food cravings. Try and eat a balanced varied diet with plenty of vegetables and include some oily fish.
- Avoid unrealistic new year resolutions – Try not to be too ambitious with new year resolutions. Sometimes although well intentioned, these can be unrealistic or vague and leave you feeling unhappy when they can’t be met. Make them specific with an achievable goal at the end of a reasonable timescale.
- Make positive affirmations – See if you can start each day with a positive thought or memory. This will help put you in a good frame of mind for the day ahead.
- Be grateful – Be grateful for the smallest of good things that happen. Even something as simple as an easy commute into work one day, can lift the way you feel. Focus on the small wins and celebrate when things go well for you. This helps shift your focus away from negative thoughts.
And finally....it will be spring before we know it!