As the festive lights dim, many of us find ourselves facing the onset of “January blues”. The combination of settling back into your everyday routine, colder weather and darker days can trigger feelings of gloominess and low energy. We’ve compiled a few tips to help you get through this dark period and encourage a new season of purpose and positivity.
What are the January blues?
The term “January blues” refers to a phenomenon where individuals experience a change in mood or sense a period of mild depression in the month of January. It aligns with the end of the holiday period after a series of hectic, joyous activities. For many, the feeling of retuning back to normal, a decrease in social events and reduced exposure to natural light can alter a person’s mood. In some cases, it can also turn into Seasonal Affective Disorder (or SAD).
1) Sleep
Improving your sleep is vital to boosting your mood as sleep and mental health are closely connected. If you don’t sleep enough it can affect your mood, but poor mental health can also cause a lack of sleep too. It’s recommended that adults should sleep anywhere between 7-9 hours a night to reduce symptoms such an anxiousness and lessen feelings of irritation. Input and maintain a steady bed time to help regulate your body and avoid any electronic devices at least an hour before bed to relax. Try and avoid alcohol, tobacco or caffeine too late in the day and block out any light or sound that could disturb your sleep.
2) Balanced diet
It can be tricky going back to your normal diet after indulging over the holidays but a healthy, balanced diet can have a massive impact on your mental health. Low energy levels can also be impacted by a low fluid intake, making it difficult for you to be produce or concentrate. Proteins contain amino acids, that are required by the brain to stimulate neurotransmitters. When there is a sufficient amount of protein intake, it is effective in regulating thoughts and feelings. Try and include food from all 5 five food groups within your diet and avoid too much consumption of food high in unhealthy fats and sugar.
3) Daylight
During these colder months, the sun sets earlier and it’s important that you make the most of the natural sunlight as this releases a hormone called serotonin. This is known as the happy hormone within our brains, it boosts mood and helps an individual feel clam. When your serotonin levels are low, your mood will begin to dip and you become at more risk of developing SAD.
4) Exercise
Exercise during the colder months can be challenging but taking that extra step can be massively beneficial to not only your physical health but your mental health too. It is a great way to tire yourself out to improve your sleep schedule and increase serotonin production. A simple walk is a good place to start, or a light run or jog. You could even take up a sport, maybe something indoors for the colder months such as basketball or swimming.
5) Connect with others
Spending time with your friends or families provides a sense of social support that is a key tool in strengthening your mental health. It gives you the opportunity to share your thoughts and feelings and most importantly, reduce any feelings of isolation. Connecting with others provides as a source of emotional comfort and also gives you the opportunity to engage in group activities to bring joy and create lasting positive memories.
6) Seek help
If talking to your friends and family isn’t your ideal situation or if taking on board the tips above isn’t improving your January blues, it may be time to seek help from a healthcare professional. Here at the Medical Hub, we have an excellent team of practitioners that can take on board your queries and concerns about your change in well being.
