January… a long, cold, dark month, that seems never ending. Once the excitement of Christmas has faded away, it can feel as though everything comes to an abrupt halt. After a season of fun, activity and togetherness, you find yourself returning to mundane day to day life which can create a sense of boredom and melancholy.
During this time many people experience what’s known as the "January Blues", a common feeling that’s completely normal and valid. This cultural phenomenon is associated with feelings of low energy, isolation, lack of motivation and sadness. Does this sound familiar?
What’s behind the January Blues?
The January Blues can be attributed to a variety of factors, both psychological and environmental. The month even plays host to what is known as ‘The Most Depressing Day if the Year’. Psychologist Dr. Cliff Arnall determined the third Monday in January as, ‘Blue Monday’ through a formula based on several factors:
· Post-holiday blues
· Weather
· Debt
· Low motivation
· Lack of sunlight
So why does January Feel so hard?
Post Christmas Crash
It is a sudden and dramatic change from the busy preparation of Christmas, seeing family and friends, and lots of social events, to the return to everyday life. This change can find you feeling, amongst other things, lost, bored and irritable.
Pressure of New Years Resolutions
There is always a pressure to make life changing new year’s resolutions. We feel like we need to commit to joining the gym, eating more healthily, or learning something new. While these resolutions are well intended, they can often be too unrealistic, overwhelming or wide-ranging.
Instead, try creating more measurable and achievable goals that are relevant to you in a certain time frame (SMART Goals) so you will feel less pressure to make a drastic change.
Lack of Sunlight and Seasonal Affective Disorder
One of key contributing factors of the January Blues is the poor weather and lack of daylight hours. This can enable the development of a condition known as Seasonal Affective Disorder (SAD); a type of depression that typically occurs during the autumn and winter months when daylight hours are reduced. SAD affects 1 in 20 people in the UK (WHO). Those who suffer from SAD often produce higher levels of melatonin (a hormone than helps your body prepare for sleep) and lower levels of serotonin (a brain chemical that affects your mood and is affected by sunlight) (Mind, 2024).
Unrealistic Expectations and Disappointment
It is usual to build up expectations and idealise ‘The Perfect Christmas’. We all do it. But when things don’t go as planned, it can leave us feeling a little let down. Then when it feels like everyone else had an ideal Christmas, it’s easy to compare and feel like you missed out.
What you can do about it
If you feel stuck in a downward spiral of January depression, here are our top tips to beat the blues:
Invest time in yourself and self-care
Get back into your everyday routine
Stay active
Make the most of natural light
Set goals for yourself
Connect with nature
Connect with friends and family
Express gratitude
· Set SMART goals - Specific, Measurable, Achievable, Realistic, Time Bound
New Clinic Launch
This January, Montrose Health Group is pleased to announce the launch of Montrose Health Clinic, a specialised Outpatient Clinic specifically designed for self-pay patients in Sheffield providing assessment and treatment for ADHD and Mental Health.
Contact us to book an assessment on: +44 (0) 1433 350 500
Comments