As the excitement of the festive season starts to fade, you might find yourself dealing with the “January blues”.
While this term is often used quite casually, its effects are very real and can often significantly affect your mood and energy levels.
Known more formally as “seasonal affective disorder” (Sad), it’s believed that his condition is a result of reduced exposure to sunlight during the winter months.
According to the Royal College of Psychiatrists, around 3 in every 100 people in the UK experience depression in winter.
If you’re one of these, you may notice symptoms such as:
- A persistent low mood
- Lack of interest in everyday activities
- Low energy
- Reduced sociability.
Fortunately, there are some practical steps you can take to beat the January blues and start your year on a brighter note – continue reading to discover five ways to do so.
1. Get plenty of exercise
Staying active is essential for managing your mood, especially during the colder winter months. This is because exercise releases endorphins, the brain’s “feel-good” chemical that improves your mood and distracts you from your worries.
The NHS recommends that adults aged between 19 and 64 aim for at least 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity exercise, each week.
Though, even a simple walk can do wonders for your mental health. Better yet, heading outdoors exposes you to natural sunlight, which can help mitigate the effects of reduced daylight during winter.
Whether you go for a brisk walk, attempt some yoga, or spend time in the gym, incorporating more movement into your routine could make a considerable difference to how you feel.
2. Cut down on your alcohol consumption
It’s understandable that you may want to indulge in a tipple or two over the festive period, but excessive alcohol consumption can worsen feelings of depression and anxiety.
This happens because alcohol affects your brain chemistry, depleting serotonin and dopamine – vital chemicals responsible for regulating your mood.
It can also dehydrate you, causing headaches and fatigue, while severely disrupting your sleep, leaving you feeling even lower.
If you’re struggling with Sad, you may consider joining the campaign from Alcohol Change UK, “Dry January”.
Abstaining from alcohol for a month gives your body a chance to reset, while helping you avoid the cycle of low moods and poor sleep associated with drinking.
Even if you don’t commit to a completely dry month, moderating your alcohol intake can have noticeable benefits for your emotional wellbeing.
3. Monitor your sleep
Your sleep patterns also play a vital role in how you feel during the winter. Indeed, people with Sad often experience altered melatonin levels, the hormone responsible for regulating sleep.
In fact, a study on Science Direct reveals that those affected by the January blues often sleep an average of two hours longer each night in winter compared to summer.
While it might feel tempting to hibernate during the darker months, oversleeping can leave you feeling fatigued and irritable throughout the day.
To maintain a healthy sleep cycle, it’s prudent to create a consistent bedtime routine and avoid distractions, such as your phone, which emits blue light that interferes with your natural sleep-wake rhythm.
You should also avoid caffeine and alcohol before bed, as they can disrupt your ability to fall and stay asleep.
If you struggle to stay awake during the day, you may want to resist the urge to nap, as this can disrupt your nighttime rest and exacerbate symptoms of Sad.
4. Stay in touch with your friends and family
January can often feel isolating, especially when cold weather and shorter days make it tempting to stay home.
Though, maintaining social connections is essential for your mental health. A study from Indiana University actually found that people with robust social networks tend to be more resilient to symptoms of anxiety and depression.
As such, you may want to reach out to your loved ones, even if that’s just for a quick chat or a cup of tea.
Sharing your feelings with them could help you release pent-up emotions, and you may even discover that others are feeling the same way.
5. Avoid making unrealistic new year resolutions
The start of the new year might make you feel as though you need to set yourself ambitious goals, whether that’s getting fit, saving more money, or decluttering your life.
While new year resolutions can be a fantastic way to motivate yourself, setting overly ambitious or vague targets could simply leave you feeling frustrated if you don’t achieve them.
Instead, focus on realistic and attainable goals. For instance, instead of a broad resolution like “get healthy”, you could aim for something more specific, such as taking a 30-minute walk each day or cooking a healthy meal three times a week.
Breaking down your larger goals into smaller steps could also help you track your progress and give you a sense of achievement, which can provide a much-needed mood boost.
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Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
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