As the fabulous food and presents from Christmas are left in the past, and the New Year’s Eve partying is well and truly finished, January is a month few look forward to. It lies in the bitter heart of winter, with little warmth or sunlight to offer, when we find our pockets empty from spending over the festive period. Combine the bad weather, the reopening of schools and universities after Christmas break and failed resolutions, it looks like anyone would be in for a miserable month, particularly in 2022, when much of the world is still suffering the consequences of the Covid-19 pandemic.
Emerging from the hangovers of New Year’s Day comes a phenomenon called the ‘January Blues’ — and in the middle of this, the so-called most depressing day of the year, ‘Blue Monday’, which in 2021 fell on the 18th [Gill, 2021]. In 2022, it will be one day earlier. There are many reasons why people feel this particular day is so awful (for example, not getting enough sunlight can lead to a decrease of Vitamin D intake). Luckily, there are steps we can take to look after our mental and physical health during such a difficult time.
Regular exercise and keeping fit could be one solution to improving a low mood. Whether you’re fulfilling a resolution to hit the gym more often, practicing yoga and mindfulness, or just getting some fresh air on a morning walk, staying active can help. Exercise has been proven to release endorphins which give your body a ‘feel good’ sensation. It can help to do these physical activities outside to make the most out of the little daylight hours that January offers (just remember to wrap up warm!) — maximising your exposure to sunlight also means you’ll do better keeping your sleep schedule on track, which can also help you feel more happy and productive.
It’s worth noting that a large contributor to the January Blues can be failing in your New Year’s resolutions. While some people do well setting tough goals to make big changes in their lives, most mere mortals are more likely to stick to their resolutions if they’re realistic. Being overly ambitious might equate to failure from the start. Try to set goals you’ll keep year-round, and maybe even further into the future than that — instead of setting out to consistently lose weight every day, it might be beneficial to have a weekly or monthly weight loss target while allowing yourself room to have cheat days or for your weight to fluctuate from time to time (as is normal and expected). If your ambitions revolve around going vegetarian or vegan, making slow changes to your diet is more reasonable than expecting to immediately change a lot about what you eat overnight.
However, your diet may play a part in your mood, especially during the first month of the year. While it’s perfectly fine to have eaten more unhealthy food than usual around Christmas time, it’s always recommended to keep a balanced diet — sugar crashes from those leftover Christmas chocolates make you tired; an excessive consumption of remaining turkey and potatoes might just leave you craving fresh fruit and vegetables instead. Many people list cutting back on their alcohol consumption as a top New Year’s resolution, and while that might make a difference to your health, it’s also always a bonus when it helps your wallet too. It’s no secret that your doctor would recommend well-rounded portions of healthy fats, sugars, carbohydrates, proteins, fiber and more every day; find what works for you and your body and try to incorporate beneficial habits accordingly. Not only will a balanced diet boost your mental health, but you might experience better physical traits too with improved fitness levels and physique.
Lastly, it’s important to spend time doing the things you enjoy, and with the people you enjoy doing them with. You might be taking some time off work for the holidays and this can be the perfect time to learn a new skill or take up old hobbies. Writing in a daily diary or playing an hour of an instrument per week are small habits that can end up having big results. Not only is it productive to engage in a variety of activities, but it’s fun, stress-relieving and learning something new can boost your sense of achievement and confidence. Furthermore, some hobbies can be fulfilled in a social setting such as group sports, meaning you’ll spend more time with friends and family. When feeling low, it’s never a bad thing to spend time with people you love — especially if they’re looking for a break from their own January Blues.
Figure 1: Pixar’s character ‘Sadness’ associated with the month of January, Student Problems.
References
Gill, M. (2021). ‘How to beat the January Blues as we approach Blue Monday’, Cygnet Health [online]. Available at: https://www.cygnethealth.co.uk/blog/how-to-beat-the-january-blues-as-we-approach-blue-monday/ (Accessed 26/12/21).
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