Beating the Winter Blues
Overcoming ‘Blue Monday’ and the Post-Holiday Slump
The festive season is often filled with excitement and joyous celebrations. However, once the decorations are packed away and the cheer fades away, many people find themselves facing a challenging time. The period after the holidays, particularly January, can feel like a real slog.
It’s not uncommon to experience a dip in mood at the start of the year. In fact, ‘Blue Monday’, typically the third Monday of January, is often cited as the “most depressing day of the year.” But don’t worry – you’re not alone, and there are plenty of ways to boost your mood and make it through the winter months with a more positive outlook.
Why Do We Feel Down After the Holidays?
Its common to feel a sense of loss after the holiday period ends – there aren’t any parties to look forward to, reunions with family members are now months away, and many keenly feel financial pressure after overspending on gifts, food, and activities. In addition, the winter weather can make it harder to get outside or stay active, contributing to low energy and a lack of motivation. The shorter days and lack of sunlight can disrupt your sleep patterns and affect the production of serotonin, the chemical in your brain responsible for regulating mood, leading to feelings of sadness or anxiety.
Understanding Blue Monday
The term Blue Monday was first coined in 2005, with the claim that it was the day when people felt at their lowest during the year. A combination of factors, including debt, weather, time since holidays, and motivational levels all contribute to this sense of low mood, and are at their worst during this time. Whilst the idea of Blue Monday might seem somewhat commercialised, it is true that many do struggle on this day.
However, there are things you can do to beat the winter blues and reclaim your energy and enthusiasm for the year ahead.
Tips for Beating Blue Monday and the Winter Slump
- Set Small, Purposeful Goals
The excitement of the new year can often wear off once the holidays are over. Instead of letting the feeling of “nothing to look forward to” take over, use January as an opportunity to set small, realistic goals that will give you a sense of direction and purpose.
Whether it’s committing to a new hobby, improving your fitness, or focusing on personal growth, having goals to work towards can provide a much-needed boost and help you feel more motivated as the winter months drag on. Don’t overstretch yourself though – the failure of New Year’s Resolutions can weigh down on us when we fail. - Embrace the Light
With the days still painfully short in January, it’s easy to fall into a rut of staying indoors. However, exposure to natural light is crucial for combatting the winter blues. Try to spend time outside during daylight hours, even if it’s just a short walk around your neighbourhood. If getting outside isn’t an option, consider investing in a light therapy box. These devices mimic natural sunlight – and can help improve your mood and energy levels, especially if you’re affected by seasonal affective disorder (SAD). - Stay Active
Exercise is one of the best ways to combat feelings of sluggishness and low mood. Regular physical activity releases endorphins, the “feel-good” hormones that can instantly lift your spirits. Whether it’s a brisk walk, a home workout, or joining a fitness class, staying active can help you feel more energised and improve your mental wellbeing. Plus, it gives you something to look forward to during the dark winter days, other than just sitting on the sofa. - Connect with Others
The post-holiday period can feel quite isolating, especially if you’re missing the social buzz of the festive season. Reach out to your friends and family, even if it’s just a short conversation or meeting up for coffee. Social connections are vital for maintaining your mental wellbeing and having plans in place to look forward to can break up the monotony of winter. If you’re feeling low, don’t hesitate to ask for support – sometimes simply talking things through can help you feel better. - Prioritise Self-Care
During the winter months, it’s easy to neglect your physical and emotional wellbeing. Make sure to carve out time for activities that nurture your body and mind. Take a relaxing bath, read a book, enjoy a hobby, or practice mindfulness or meditation. These moments of self-care can help you recharge and stay grounded, especially when you’re feeling low or overwhelmed. - Celebrate Small Wins
If you’re finding the start of the year challenging, it’s important to recognise and celebrate even the smallest achievements. Whether it’s getting out of bed on a dreary morning, completing a workout, or ticking off a task from your to-do list, acknowledging these little victories can provide a sense of accomplishment and lift your spirits. Celebrate the progress, no matter how small, and remember that you’re moving forward.
Focus on What’s Ahead
Whilst it’s easy to get bogged down by the winter blues, remember that January is only a small part of the year – and there’s still plenty to look forward to. By focusing on self-care, staying active, and connecting with others, you can make it through the winter months feeling more positive, energised, and ready for the year ahead.
So, this year, don’t let the winter slump take hold. Embrace the new year with intention, set goals that inspire you, and take small steps every day to brighten up the season. You’ve got this!
The content of this article is provided for general information only, and should not be treated as a substitute for the professional medical advice of your doctor or other health care professional.