Despite all the positivity a new year brings, many of us suffer from “The January Blues”. Going back to work, the dark nights, cold weather, festive weight gain and realising that new resolutions didn’t quite work out can lead to many of us struggling with low mood and motivation.
In fact, the third Monday of every January is often referred to as “Blue Monday”, and is said to be the “most depressing day of the year”.
Instead of giving into “The January Blues”, why not learn how to beat them? Here are my seven top tips for giving yourself the best start to 2023.
Tip 1: Ditch unrealistic New Year’s resolutions
Many people set unrealistic New Year resolutions and then feel a sense of deflation and failure when they can’t keep them.
If you started off in 2023 vowing to “lose five stone in 2 months”, “cut out all junk food” and “exercise for an hour every single day”, I actually encourage you to ditch those resolutions! Go back to last weeks blog on consistency and set yourself a more realistic and sustainable plan going forward.
Tip 2: Get outside
While it might not seem that appealing in this weather, research has shown that a daily one-hour walk in the middle of the day could be as helpful as light treatment for coping with “The January Blues”.
The sunlight can make you feel better and also help to regulate your sleep cycles properly. Exposure to natural light increases the levels of serotonin in the brain, which is associated with improved mood.
Plus, getting some steps in is great way to keep active.
Tip 3: Stay active
One of the best ways to improve your mood is to get some exercise. Exercise releases endorphins which gives your body a positive feeling of happiness and reduces stress.
The exercise can take any form, whether thats getting those steps in outside, a gentle jog, yoga, exercise class or weight training. Choose something that you enjoy doing!
Tip 4: Eat well
What we put in our bodies can make a huge difference to our mood. Improve how you feel, increase your energy and look after your long-term health by building a diet around lean protein, whole food carbohydrates, healthy fats, vegetables and some fruits.
Tip 5: Sleep well
A lack of sleep can contribute towards feelings of sadness and low mood and could be part of the reason why you are experiencing “The January Blues”.
To give yourself the best chance of getting to sleep, put away your phone at least an hour before you go to bed as the blue light emitted from electronic devices can mess with your sleeping pattern and keep your brain alert.
Try unwinding with a book instead, as this will relax and prepare your body for sleep. For more tips on how to create a healthy sleep routine, click here.
Tip 6: Use positive affirmations
Try to start every day with a positive thought, saying, memory, or quote that sets you up for the best possible start. Don’t forget to keep reminding yourself of it throughout the day too.
Tip 7: Stay connected
It’s been shown that socialising is good for your mental health and helps ward off “The January Blues”. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while.
The Take Home Message
“The January Blues” are very common, and there’s no shame in it. Use the tips above as a good place to start when you feel them creeping in.
