Feeling the January Blues? There’s Hope.
I confess that January has always been one of my least favorite months. The holidays are over, the decorations are down, and the days can feel cold and dark. Some people struggle with returning to “normal” life if they enjoyed the whirlwind of social activity, giving and receiving gifts, having extra time off from work, or spending special time with family.
Post-holiday times also can be difficult if the season didn’t live up to your expectations. Maybe the family didn’t get along so well, or your travel plans were cancelled, or the kids’ gifts didn’t go over as well as you’d hoped. Maybe the post-holiday finances are a source of stress. This year, many struggled with illness and feeling disappointed to miss out on anticipated gatherings. It’s understandable that some folks are finding their spirits dipping this month.
Spring might be a few months away, but you don’t have to wait until April to start feeling better. When you find yourself feeling down and experiencing the January blues, here are a few strategies to consider for lifting your mood.
How to Cope with the January Blues
Recognize that these feelings are normal and that every mood eventually passes. When you forget, give yourself a pause and then a reality check.
If you’re aware that your mood always dips around this time of year, you probably also know that within a few weeks you’ll start to feel better again. However, it’s easy to forget this pattern from year to year and worry every time that we’re stuck with feeling low forever. Try a pause and then a reality check to combat this pattern.
When you become aware that you’re feeling particularly sad, worried, or anxious, give yourself a pause.
Take a deep breath.
What are you feeling in this moment? Name the feeling and allow yourself to sit with it for a few minutes.
What is the feeling telling you about what you need right now? A cry? A hug? A dance party? Let yourself experience the feeling.
What are you thinking in this moment?
If you realize you’re telling yourself something really negative, try to counterbalance this with a more positive thought. For example, if you realize your thought is something like, “This month really stinks. Winter seems to last forever,” you can try giving yourself a little reality check. You might try telling yourself something like, “Winter won’t last forever. I know I always feel this way in January. Besides, in winter I like that I can snuggle on the couch with my blanket.”
This kind of exercise is intended to validate your feelings and to give space for more thoughtful reflection about how your (often unconscious) negative thoughts influence your feelings. Pausing and reality-checking ourselves can give space to feelings while keeping negative thoughts from ruling our emotions and constantly bringing us down.
Try something new.
Sometimes, those new year’s resolutions we didn’t quite keep through January are a source of stress or negative self-talk. Instead of trying to keep an overly-optimistic resolution, consider trying something new this month. It doesn’t have to be anything huge, but is there something you’ve been wanting to try that you can plan for this month?
Plan something fun.
If you can’t actually do the new thing you want to try this month, can you start planning it for the near future? Sometimes when we think we need an escape, we don’t need the escape itself as much as we need the exercise of thinking about the possibilities. Get your creativity working as you brainstorm fun activities for the months ahead.
Get connected.
Loneliness is an important contributing factor to hopelessness and depression. Can you call a friend or plan a time to get together? Is there an avenue you can use to make a new friend if you are feeling socially isolated? Consider joining a virtual or in-person meetup group of folks who share your interests. Or if you realize there are friends you haven’t seen in a while, take a few minutes to reach out. It might take more energy and some courage in the moment, but in the long run there are so many benefits to staying connected with others.
Go outside.
Yes, I know - depending on where you live, it’s probably pretty cold outside. You don’t have to stay out for long, but numerous studies have suggested that walking, especially outside, can help to lift anxiety and depression. If it’s cold, put on those layers before you head out. Whether it’s in the woods or on a city sidewalk, even 10-20 minutes is much better than nothing.
If you just can’t face the outdoors, how can you bring the outdoors inside? Is there a sunny window you can stand in a few times a day? A blooming plant you can keep on your desk? A beautiful photo of nature you can hang prominently on your wall? Try to surround yourself with reminders of the outdoors, and find ways to soak in a little natural light throughout the day.
Move.
If you can get outside for a walk, great! If not, what indoor exercise can you do that’s fun? For instance, hit YouTube for a dance-based exercise class or a beginner yoga class. You’ll have gotten exercise and tried something new!
If movement is difficult for you, a guided meditation that includes progressive muscle relaxation can be helpful. I like this one because it also includes beautiful natural images you can focus on if you prefer to meditate with your eyes open.
Snuggle in and be still.
Especially if you’re usually a mover and shaker, give yourself some space for stillness. Grab a blanket, read a book, spend time with your journal… anything that lends itself to moments of relaxation and reflection. If you have a meditation practice, try a manta like, “it’s enough just to be.”
Reflect on gratitude.
When we’re feeling blue, it’s very easy to get caught in a cycle of constantly thinking about what we don’t have or what’s wrong with life. Combat this pattern with moments of gratitude. Consider jotting down three things for which you’re grateful every night for a week. Try to make this specific to each day rather than staying with general positives.
Some research has shown that this practice is more effective if you also reflect on what factors contributed to the “good thing” that happened. For example, “My presentation went well because I worked really hard to prepare.” You might be surprised to remember some bright moments you just skimmed over during the day.
Try to Appreciate Today
Winter won’t last forever. It never does! It’s okay to look forward to spring, but don’t forget to give today a chance, too. Winter has its own beauty to offer. What can we enjoy in January that isn’t available to us in other months of the year? What can we appreciate in this season of slowing down and allowing our roots to settle into the earth? What beauty is there that is present only at this time of year? Spend a few minutes reflecting on these questions, and maybe you’ll be surprised by what you learn.
What if I’m Feeling More than the Blues?
The suggestions above are mostly intended to speak to those who are experiencing seasonal low mood but likely are not truly depressed. If you are experiencing depression, some of these strategies might still serve to lift your mood and help you to cope. However, if you think you are depressed it would also be advisable to speak to a professional about managing your persistently low mood. Depending on the nature and source of depression, some people benefit from medication as well as behavioral strategies.
If you need assistance, feel free to contact me, or please contact your physician or someone you trust. You don’t have to do this alone.
