After a month of socialising, feasting and Christmas celebrations, many of us find ourselves feeling depleted and disoriented as January arrives. 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.
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 surface 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 mood dip is common as we shift from the holiday excitement 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 interferes with the body’s production of melatonin, a hormone that influences sleep and energy cycles. This can result in excessive tiredness or poor-quality sleep.”
Meanwhile, some of us might find ourselves dealing with a dopamine dip in early January after the highs of December’s social whirl and festive cheer. Such an active period can lead to a slump when the excitement ceases, resulting in feelings of being deflated.
The societal push to kick off the new year as a picture of organization and self-improvement may also contribute to a sense of underachievement. Suglani remarks “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.”
To combat the January doldrums, here are a few strategies. Prioritise soaking up daylight; natural light, even during grey skies, lifts serotonin levels and brightens your mood, so step outside for some daylight and fresh air whenever possible.
Regulating your sleeping habits is another helpful hint. “aim to go to bed and wake up at consistent times to regulate your circadian rhythm”, suggests Suglani, explaining that it helps sustain overall wellbeing.
Shake off the lethargy and engage in physical activity; “exercise boosts endorphins and is a natural mood booster in general,” recommends 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 tranquillity and immerse yourself in the season. Ciara McGinley, a meditation instructor and founder of Finding Quiet, reminds us that we’re still experiencing 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.