The cold, dreary, cloudy days of January often bring with them a bad case of the blues. The sun sets at a ridiculously early time, the excitement of the holiday season is over, we are back to work, school, or whatever our usual routine is, and there’s not a festive gathering in sight. Plus, for some reason, January always feels like an excessively long month. Add to that all the normal life and work worries and stresses, and January can be a very blue month indeed.
January blues often manifest as feelings of sadness, low energy, and a general lack of motivation. Some people experience a more serious depression that can turn out to be Seasonal Affective Disorder (SAD) – a clinical diagnosis that is related to shorter daylight hours. For those, professional help in the form of a licensed therapist may be necessary. If you’re unsure or concerned in any way, talk to your healthcare provider for advice.
What is Blue Monday?
In 2023, Blue Monday, considered the saddest day of the year, falls on the 16th which means it's almost upon us. If you find that you’re feeling sad, unmotivated, and inclined to just spend the day under blankets watching Amazon and Netflix day after day but really want to be at least mildly productive, it may be time to consciously try to banish the blues – at least partially.
Here are some tips and ways to help you get through the January blues.
Get outside
If possible, try to get outside at least once a day, especially if the sun happens to be shining. The Northface Arctic Parka will ensure that you’re warm no matter what the “feels like'' temperature may be.
The North Face
$298.95
Read
Ever since I was young, reading has always been my escape. Reading allows you to become engrossed in a good story while ignoring the dreary weather outside your window. Plus, a study published in 2021, shows that reading, especially fiction, can ease depression and anxiety.
A Kindle Unlimited Subscription will give you access to 3 million books, thousands of which are also available with Audible narration.
A new Kindle Paperwhite may be just the thing to gift to yourself or a loved one who needs a little bit of escapism in their life (something I personally think we all need some of).
Breathe
We’ve all heard the advice to breathe when we’re feeling stressed, anxious, or otherwise disgruntled. Deep breathing elicits a parasympathetic reaction that is in direct opposition to our body’s fight or flight response (which is activated when we are stressed). You can practice taking deep breaths wherever you are and as often as you need.
If, like me, you often find yourself in need of a reminder to breathe, consider this breathwork necklace from Halsa. The simple, stainless steel breathing tool (which is similar to a whistle or a reed flute) reminds you to take deep breaths throughout the day.
Be Still
Along with breathing, meditation and simply being still can help you feel calmer and more at peace.
A Himalayan Salt Lamp is the perfect accessory to create an atmosphere of calm and quiet in your home. The salt crystals give off a warm glow while also emitting ions.
Express Gratitude
Another bit of advice we’ve all probably heard often is that we should try to express gratitude for the little things around us, which will help us feel better and hopefully not so glum. I find this one difficult but a dedicated place to record things I am thankful for, like this Gratitude Journal does help. And they don’t need to be big, life-changing things, either. You can simply be thankful for getting a good night’s sleep or walking to the corner store and finding your favorite Hal’s New York seltzer water flavor in stock.
Positive Affirmations
I’m a big believer in positive affirmations and a longtime writer of notes, reminders, and messages to myself. I even have a recurring calendar reminder/alert that reads, “There is room in the world for your dark, weird truths.” Even though I am well aware that I set this alert up, I am still comforted by it every time it flashes on my phone.
Magnetic words and letters for your refrigerator are an excellent way to leave yourself messages, jokes, and inspiration.
There is, of course, also the old-fashioned post-it which I employ regularly in my life. Sometimes a well-placed one with the words, “you’re awesome” is enough to brighten your day.
If you prefer the more random sort of positive thoughts, consider a “kind notes” jar that you pull a message from every day.
Sunshine
One of the biggest reasons for sadness and lethargy during the winter is the lack of sunshine. Many areas of the world experience day after day of cloudy skies during the months of January and February.
The tablet version of the Verilux Happy Light provides bright, natural light wherever you place it. It has three color temperatures, a dimmer control, and a programmable timer. Many people use theirs daily to help improve their mood and sleep patterns.
There’s also a gooseneck, floor lamp version with adjustable brightness that’s great for reading or painting or drawing.
Exercise
One of my favorite quotes is, “The cure for anything is salt water: sweat, tears, or the sea.”
Whether you obtain the sweat indoors at the gym or outdoors, you’ll benefit from the endorphin release. Running and cycling outdoors is doable with the right gear or, partake in winter outdoor activities like ice skating, hiking, cross country skiing.
Buy yourself a pair of ice skates and head to the local rink, iced trail, or outdoor lake (just make sure it’s really frozen).
And these Hysooes fur lined winter boots will keep your feet warm and dry on winter hikes and walks.
Try something new
Another tried and true way to lift your spirits is to take up a new hobby like knitting, painting, or learning a new language.
This Learn to Knit Kit, made for complete beginners comes with four balls of yarn, straight knitting needles, an instruction booklet, and a link to video tutorials.
The Deluxe Painting Kit from Viswin comes with supplies to keep you busy all winter long and beyond. Included are two easels, paper, canvases, oil, watercolor, and acrylic paints, as well as brushes, a mixing wheel, and palettes.
Sleep Routine
Getting proper sleep will also help you get through the sad months of winter. I’m one of those people with many sleep “issues” as I call them (though a very kind friend pointed out recently that I was just “perfecting the sleep environment). I like the room to be cold; I don’t like glowing sources of light like clocks or the red lights on many televisions, and I need white noise.
This white noise machine from Hatch has a library of soothing sounds, plus a sunrise alarm, and a sunset feature that you can add to your unwind and relax routine. The Hatch app is a subscription service that gives you access to mediation, stories, and soundscapes.
If you’re one of those people (like me) whose brain likes to flip through all the worries ever when you’re trying to fall asleep, this No Worries Work Book may help. It has over a hundred activities, prompts, and lists that help you deal with your worries.
Plan a trip
Studies have shown that just the act of planning a trip can boost our mood. There are all sorts of planners available to assist in this task like this one from Clever Fox.
Equipped with calendars, lists, maps, and pages for notes and ideas, it has everything to get you dreaming of sunnier and warmer destinations.
Be kind to yourself
Self-care is a word that’s tossed around a lot these days, and for good reason. Many of us are so busy taking care of others that we forget to spend some time caring for ourselves.
This little, little, portable, rechargeable, skin-nourishing, humidifier is the perfect way to care for yourself and your skin during the dry winter months.
Connect with friends
One of the absolute best ways to get through the January Blues is to get together with a friend or friends. The walk and talk (TV trope and real-life activity) is one of my favorite ways to spend a couple of hours or three: you get fresh air, exercise, companionship, and conversation all at once. As Aristotle wrote, “Without friends, no one would want to live, even if he had all other goods.”
