As we roll into January after a month filled with socialising, feasting and Christmas festivities, many of us are left feeling drained and disoriented. This post-holiday slump, often referred to as the ‘January blues’, is a common phenomenon characterised by feelings of lethargy, low energy and a lack of motivation.
But what triggers this, and how can we make January more joyful?
Are you feeling down in the dumps after the fun of Christmas? How do you deal with the January blues? Have your say in our comments section.
“The January blues refer to feelings of sadness, lack of motivation, loneliness and low energy that often arise after the festive season,” explains Dr Lalitaa Suglani, a psychologist and author of High Functioning Anxiety: A 5-Step Guide To Calming The Inner Panic And Thriving. “This dip in mood is common as we transition from the excitement of the holidays into a more routine-focused and colder part of the year.”
So, what sparks it?
“Holiday routines, like late nights and irregular eating patterns, disrupt our circadian rhythm, making it harder to get back into a structured routine,” says Suglani. “Also, reduced exposure to sunlight during the winter months leads to a drop in serotonin, a neurotransmitter that helps regulate mood, leading to feelings of sadness or lethargy.”
“Lower sunlight also disrupts the body’s production of melatonin, a hormone that influences sleep and energy cycles. This can cause excessive tiredness or poor-quality sleep.”
Meanwhile, some of us also experience a dopamine crash at the beginning of January after a busy month of socialising and festive fun. This can lead to a drop when this stimulation ends, leaving people feeling deflated.
The pressure to start a new year as an organised, reformed person can also lead to feelings of inadequacy. Suglani adds “Overly ambitious New Year’s resolutions activate the brain’s reward system, but failure to meet early expectations can trigger feelings of inadequacy, further dampening mood.”
Here are some tips to help you overcome the January blues. Try maximising your sunlight exposure; exposure to natural light, even on overcast days, boosts serotonin and improves mood so make sure you get outside for some daylight and fresh air.
Restore your sleep patterns, Suglani suggests “aim to go to bed and wake up at consistent times to regulate your circadian rhythm”, this will help maintain your overall sense of wellbeing.
Get off the sofa and get your body moving, “exercise boosts endorphins and is a natural mood booster in general,” says Jess Parkinson, personal trainer and director at The Happy Healthy Body Co. “It can really turn your day around, especially when you find a form of exercise you enjoy.”
Embrace the slowness and lean into the season, suggests Ciara McGinley, a meditation teacher and founder of Finding Quiet, as she highlights we’re still in the throes of winter: “Lean into the flow of seasons, embrace the slowness and use this time to recharge and rest before spring.”
Are you feeling down in the dumps after the fun of Christmas? How do you deal with the January blues? Have your say in our comments section.