The start of a new year often brings feelings of new beginnings and renewal. However, some people may also find it a very challenging time. Known as the January Blues, some individuals may experience sadness and a lack of energy and motivation as a result of the darker days and post-festive slump. But don’t worry if you’re struggling this month, as you’re not alone.

In this article, we look at actionable strategies to help with a particular focus on January, mental health, and addiction recovery.

What are the January Blues?

In short, the January Blues describes a temporary dip in mood after the festive season. There isn’t an exact reason why people may experience it, but experts believe it could be due to financial pressures after Christmas, limited sunlight exposure, and the colder weather, which discourages outdoor activities.

Couple this with the fact that January has officially become the most depressing day of the year, which falls on the third Monday of January – Blue Monday – and this month can often seem like an uphill battle to get through. In fact, The Samaritans have even revealed that up to 20% of people are depressed at this time of year. This is in comparison to 4.5% of people who experience depression in the UK at any other time of the year, according to the National Institute for Health and Care Excellence.

While the January Blues can be difficult, it is different from Seasonal Affective Disorder (SAD), which is a more serious condition. While the former is simply a dip in mood, the latter is a form of depression that requires professional help.

How to Beat the January Blues

Acknowledge Your Feelings and Create a Plan

When it comes to how to beat the January blues, the first step is to identify your emotions. This is because suppressing feelings can actually make you feel worse and lead to greater stress, so it’s often better to face them head-on. One way you can do this is by journaling, which requires you to write down your thoughts in order to identify patterns and process emotions. You could then create a weekly plan to help you tackle low moods. Consider recovery-focused practices like engaging in hobbies and attending support meetings – and don’t forget to break any larger tasks into smaller, more manageable steps for a sense of accomplishment.

Stay Active to Boost Mood and Energy

We know that physical activity is one of the most effective ways to boost mental health because it releases serotonin and endorphins, which are two feel-good chemicals in the body. With this in mind, try to get outside every day, even if it’s just for a walk. By taking advantage of daylight hours, you can increase your Vitamin D levels too, which does wonders for mood and energy. Even 30 minutes of exercise a day, including yoga and home workouts, can help you to feel better physically and mentally.

Eat Well and Prioritise Nutrition

Research shows that what you eat can have a direct impact on how you feel. So, you should prioritise a balanced diet that includes mood-boosting foods like Omega-3-rich fish, leafy greens, nuts, seeds and berries. Staying hydrated also improves focus and reduces fatigue so keep a bottle of water with you at all times. To avoid feeling overwhelmed, meal preparation ahead of meal times can help, and stir-fries and hearty salads are easy to make but nutritious.

Connect with Support Networks

Being alone can make the January Blues feel even harder, especially for those who are in addiction recovery. However, there are plenty of support groups out there – both in person and online. Consider Alcoholics Anonymous, Narcotics Anonymous or similar meetings for peer support and you can also reach out to helplines for additional guidance. There may also be local initiatives in your area where you can meet people going through the same thing and learn from those who have been in your shoes.

Establish Healthy Routines and Goals

Creating structure in your day can give you a sense of stability and control so consider waking up at the same time every day, planning meals and setting aside time for self-care. As well as self-care, it’s also important to dedicate time to enjoyable activities like hobbies. You may also want to set achievable goals to help you feel accomplished. For example, you might try to exercise for 30 minutes every day. Or you might want to read a book for 20 minutes every morning. Either way, this can build momentum in your day and help you to appreciate the small wins in life.

Practice Mindfulness and Relaxation

Guided meditation, deep breathing and journaling can help you to stay calm and present during challenging times. What’s more, there are several industry tools like Calm and Headspace apps that provide you with structured mindfulness sessions without having to leave your home. Relaxation rituals can also be added to your evening routine to help you unwind. For example, reading, gentle yoga and aromatherapy will all help you to calm down and de-stress.

Seek Professional Support When Needed

While the above tips might help, it’s important to note that if your feelings of sadness or anxiety persist, you might need professional help. The NHS has both counselling and mental health support and private specialists can also offer tailored guidance.

Alternatively, you could get in touch with our team at Addiction Advocates to explore therapy options like group counselling, one-to-one sessions and our holistic recovery programmes.

Beating the January Blues in 2025 is Possible

The January Blues are common, but they don’t have to take over your winter. In fact, by implementing these mental health tips for January, you can boost your overall well-being and make it a month to remember for all the right reasons. Of course, if you do need any professional guidance for beating the winter blues or perhaps need addiction recovery support in January, our team is always here. In fact, Addiction Advocates can help you regain control and live the life you deserve – and it all starts here.

References

  • [1] up to 20% of people are depressed at this time of year - https://theawarenesscentre.com/the-january-blues/
  • [2] 4.5% of people who experience depression in the UK at any other time of the year - https://commonslibrary.parliament.uk/research-briefings/sn06988/