Blue Monday: How To Avoid The January Blues

How to Avoid the January Blues: Tackling Blue Monday and Beyond

January can be a tricky month. After the excitement of Christmas and New Year, we are suddenly thrown back into the routine of work and life and it can feel like a bit of a shock to the system. If you're anything like me, you may have noticed a subtle shift - a bit of low energy or maybe a sense of overwhelm creeping in. If your reading this on the 20th January then today is Blue Monday, often deemed the most depressing day of the year. But here’s the thing: while it’s easy to get caught in the negative spiral, there are steps we can take to keep the January blues at bay.

First Things First: Check in With Yourself

I’ve been there. After a two-week break, it’s easy to overlook the signs that burnout is slowly sneaking back in. We’re all so used to the hustle and bustle of daily life that it’s easy to forget how drained we might be, especially after the break we’ve just had. The new year often feels like a fresh start, and we tend to dive straight back into work at full speed. But this can quickly lead to burnout if we're not careful.

If you're feeling fatigued, stressed, or overwhelmed after your time off, it might be time to pause and assess. I always recommend taking a moment to check in with yourself.

Are you feeling physically and mentally drained?

Have you been putting more pressure on yourself since returning to work?

It's important to notice burnout before it fully takes hold. It might not show up in dramatic ways, sometimes it’s just the small things, like feeling irritable or lacking motivation.

Set Realistic Expectations

After the holidays, I know we can feel the pressure to jump straight back into everything with renewed energy. But the truth is it’s okay to ease into the year. I’ve found that setting realistic expectations for myself is key.

Instead of trying to accomplish everything in one go, break tasks into manageable chunks. Prioritise what’s important, and don’t be afraid to delegate or ask for help if needed. This not only reduces stress but also allows for moments of rest throughout the day.

Create Small, Happy Moments

Another thing that really helps me when the January blues hit is making time for small, simple pleasures. The start of the year can feel really bleak, especially with the shorter days and colder weather, so I find it vital to create little pockets of happiness throughout the day.

It could be as simple as taking a walk during lunch, reading a chapter of a good book, or having a drink while catching up with a friend. These tiny moments of happiness can work wonders in lifting your mood and preventing burnout.

Remember to Move Your Body

Exercise is another powerful tool in combating the January blues. I’ve noticed that when I get moving, even for just 15 minutes a day, my energy levels rise and my mood lifts. Exercise doesn’t have to be intense- it could be a gentle yoga session, a brisk walk, or a dance around your living room.

What matters is that you’re moving and releasing those feel-good endorphins that can help shake off the winter slump.

Be Kind to Yourself

Most importantly, be kind to yourself. We’ve just had a break, but that doesn’t mean we should expect ourselves to be at 100% immediately. It’s okay to not be at full speed right away. Take things one day at a time and remember that it’s about progress, not perfection.

So, if you’re feeling a little low this January, don’t worry, you’re not alone.

Blue Monday and the January blues are real, but with a few simple strategies like noticing burnout early, setting realistic expectations, finding happiness in the small things, and moving your body you can make it through this tricky month feeling more balanced and less overwhelmed.

And remember, January is just one month out of twelve. There’s plenty of time for growth, rest and new beginnings after all what does everything in nature do in the winter? They hibernate allowing them to flourish in the spring.

Take it easy, and be kind to yourself. You’ve got this!