5 Ways to Beat the January Blues and Seasonal Depression This Year
Blue Monday is fast approaching; here are our top tips on beating the January Blues.
Published: 05/01/2024
What is Seasonal Depression?
Seasonal Affective Disorder, or SAD, is a type of depression that happens during certain seasons of the year. Most often during fall or winter, when the days are shorter, and there is less daylight. The most common symptoms include:
- Increased sleep and daytime drowsiness.
- Loss of interest and pleasure in hobbies and activities formerly enjoyed.
- Trouble thinking clearly.
- Weight gain and increased appetite, especially for sweets and carbohydrates.
- Feelings of hopelessness.
- Social withdrawal.
The symptoms tend to come back and then improve around the same time every year. SAD may look like other mental health conditions, so always see a healthcare provider for a diagnosis and support.
Services We Offer to Help with Mental Health
Right at Home doesn't just support physical needs and assist people with personal care. There are an array of services we offer across Fareham, Gosport and further. At Right at Home, we recognise the value of having a friendly and trusted visitor to talk to. Our Home Care support team go beyond helping with daily activities. Our Companionship Services can allow you to regain or enable your independence by getting out in the community and boosting your self-esteem; our Clients love to experience community life across Fareham, Gosport and all the other areas we cover.
Services We Offer
What are January Blues?
'January Blues' is a social term to describe the period after Christmas and the decline in mood. After the excitement and bustle of the festive season, it's normal to feel low. There are a few factors as to why this may happen, including:
- A reduction in daylight hours.
- Financial worries, especially following the strain following Christmas.
- Lack of motivation towards, or failing, New Year Resolutions.
- Drinking and eating habits over the holidays may result in feeling sluggish or gaining weight.
- Returning to work after the festive season.
For some people, the Christmas holidays can be challenging, from dealing with loneliness, loss or estrangement over the holiday period. January Blues manifests itself as sadness, lack of motivation and low energy. It's the peak season for SAD, which can include depressive episodes during the darker months.
When is Blue Monday?
Blue Monday is marked out every year according to an equation as apparently the most depressing day.
It falls on the third Monday of January every year, meaning that in 2024, it falls on January 16.
Several neuroscientists, mathematicians and general sceptics have questioned the legitimacy of the equation. Regardless of whether you believe in Blue Monday, Seasonal Depression and January Blues are a real struggle for some people. So, here are a few things you can do this January to help.
Tips on How to Combat Seasonal Depression and January Blues:
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Go outside. One of the causes of January Blues is the lack of natural light, so get out as much as you can (don't forget to wrap up warm!). Exposure to natural light increases the level of serotonin in the brain, which is associated with improved mood.
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Avoid unrealistic New Year's resolutions. Some people are overly ambitious with their New Year's resolutions and are left unhappy when they can't fulfil them. Making resolutions to improve yourself is admirable, but make sure you're not too hard on yourself and set realistic, measurable goals. One of the main reasons promises fail before the end of January is because they are vague, like being healthier, happier or earning more money, without defining what that means or putting together a plan. To achieve resolutions, you need to change or break habits, put the time and effort into it, and put in place a realistic plan to obtain a specific goal.
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Learn something new. Getting creative or learning a new skill is a great way to boost your confidence and gain a sense of accomplishment. Why not learn how to cook, try writing a journal, or take up painting? When you tap into your creativity, studies show that you reduce your stress levels and experience fewer symptoms of depression.
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Sleep well and eat well. It's normal to want more comforting foods during the cold months of winter. A healthy diet will boost your mood, give you more energy and stop unwanted weight gain. Poor sleep can also hurt mental health and lead to feelings of anxiety and irritability. Try to reduce screen time in the evening to allow your brain to switch off and allow for good quality sleep.
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Be grateful. Focus on positive things taking place around you - no matter how small. You can be thankful for having a good night's sleep or completing your work on time.
There are services and charities out there that can help those that are struggling. Based at our Fareham Office, we have a Mental Health First Aider called Ali. Many of our CareGivers and office staff have had an 'Ali Chat' over the years, and they always feel that little bit better from talking to someone.
Useful Services
- Mind
- Gov Websites such as Gosport Borough Council
- Local Groups such as Southampton Walking Groups
- Your Local GP
- Your Local Pharmacy
