10 tips to feel good and beat the January blues

DISCLAIMER: The author of this blog is not a medical professional, this article is purely based on personal experiences and should be used for informational purposes only. This article is not intended to be used as a substitute for medical advice from a trained healthcare professional. Please speak to a medical professional with any specific concerns about your mental health.

Most of us are aware of that January feeling, when Christmas is over, people are going back to work, but the nights are still long, and the days still cold and gloomy. Often finances are tight in January too, due to an increased spending over Christmas and many being paid before Christmas rather than at the end of the month.

January is also a difficult time for those suffering from pre-existing mental health conditions, and some people also suffer with SAD (seasonal affective disorder). SAD is a form of depression that is more prevalent in the winter months, due to the darker and shorter days. SAD commonly causes low mood, irritability and fatigue.

Even those who do not suffer from a mental health condition often still find January difficult, so from personal experience I have compiled a list of my top tips on how to tackle the January blues and feel more positive and motivated about the upcoming new year.

1. Prepare for going back to work

For many, January means the end of a Christmas break and the start of a new working year. This can be intimidating and cause initial anxiety about settling back in, dealing with upcoming deadlines and checking whether loose ends had been properly tied up at the end of the previous year.

The best way that I deal with coming back to work after the Christmas break is to think of it as a fresh start. Take some time to reflect over the past year, including key successes, lessons learnt and opportunities taken. Then set some areas of focus for the upcoming year, whether that be progressing to the next level, learning certain skills or practicing in areas that need improvement.

Clearing your desk of old paperwork, tidying stationary and ensuring you have everything you need can also go a long way in making you feel organised, motivated and ready to get started. I like to start the year fresh with a new notebook/planner and a clean workspace. This is especially important for those working from home due to the COVID-19 pandemic, who don’t have a separate workspace or office.  

2. Ease yourself into it

Whatever you are doing in January, whether that be returning to work, returning to studies or staying at home, it is important to ease back into it. The Christmas period can be hectic, especially if you are off work, visiting family and friends or altering your sleeping pattern. It is important to appreciate that coming back home and getting back into a routine can be challenging.

I try to ease myself back into it by starting with simpler tasks like scheduling myself some time to catch up on work emails, prepare for upcoming projects and plan my time over the next couple of months.

In terms of my personal life, I focus on getting into a stable sleeping pattern that works with my time commitments, getting back into some kind of exercise routine and planning time for socialising.

3. Set goals for the year 

Something else that really helps me in feeling motivated is to set myself some goals for the year. There are a number of wellbeing journals out there that are really good for planning and setting objectives, bucket lists and goals for the year.

I try to split out my goals into professional goals and personal goals and come up with manageable steps on how to get there. For example, one of my professional goals this year is to work towards a promotion and in order to get there, I have identified a number of focus areas and objectives that I will work towards. A personal goal of mine is to worry less about things out of my control and focus my energy on things that I can control e.g. building relationships and progressing in work.  

By setting goals, you have something to focus your energy and time on, and it can help to alleviate feelings of anxiety, insecurity and apathy.

4. Make plans for the year

At the same time as setting my goals, I also like to make some plans for the year. I personally love to travel, so I tend to start making some plans for holidays or trips that I want to go on. For example, this year I booked a trip to Morocco later in the year (watch out for blog posts on this!) and I now have something set in stone that I can look forward to.

I also like to plan social activities with friends, whether that be trying out new restaurants, bars or activities. The most important thing is to get something in the calendar that you can look forward to.

5. Go outside

This is something that you will often hear people saying but is a very simple way of releasing endorphins (which can be especially valuable for those suffering from SAD). Try to get outside in hours of daylight as much as possible. Whether that be walking into work, going outside during your lunch break or spending time outside if you are not working.

As the days are darker in January, it is important to get as much natural sunlight as possible to maintain a positive mood and feel awake and stimulated.

6. Start an exercise routine

I also like to start a new exercise routine, to try and counteract the low mood and anxiety that can creep in throughout January. This year I have signed up for a new gym and swimming membership and have plans to get back into an old sport that I haven’t done in a while – climbing.

My top tip would be to try something new, get a friend involved if you can and find something that you can enjoy, whilst maintaining a good level of health and fitness.

7. Eat well

Eating well is something that goes hand in hand with exercise for me. After the Christmas period, I always try to get myself back into a healthy eating regime. I plan meals, make sure to go shopping regularly and get back into eating lots of fresh fruit and vegetables (which tends to be replaced with Christmas snacks over the festive period!).

8. Budget

A common struggle in January is financing. Money can be tight and it can be a challenge to get through the month to the next pay check. Budgeting becomes more important, so I try to plan my spending and keep an eye on my bank account.

If money is tight, I tend to fill my time with activities that can be done on a budget e.g. going for long walks, visiting friends at home rather than out and about or staying at home reading a book or watching a film.

9. Keep busy

If you know you’re someone who struggles at the start of a new year, keeping yourself busy is a good way to distract yourself. I like to take time to learn a new skill or try something new. For example, a personal goal of mine this year is to learn a new skill, so I have signed myself up for some beginner Spanish lessons which start mid-January.

10. Be kind to yourself

The most important thing to remember is to be kind to yourself! Even if you’re feeling low, take time to look after yourself and remember that you deserve to feel happy and fulfilled. Getting enough sleep and taking time to destress and relax are so important in keeping a positive mindset and feeling motivated.

Also, don’t put too much pressure on yourself. Work towards manageable goals (no matter how big or small they may be), reward yourself when things are going well and don’t be too hard on yourself if things don’t go to plan.