What are the January Blues and the best ways to beat them as we approach Blue Monday?

2023-01-03

January is officially here and while the month can be an exciting time to set some new goals or hit refresh, many people are struggling with the post-Christmas blues.

After all the excitement of December, January can seem a little bleak with not very much to look forward to.

It’s a combination of bad, wet, windy weather and dark evenings that make the days feel so long.

It’s no wonder that around 2million people who live in the UK suffer from winter depression, also known by its official medical name: Seasonal Affective Disorder (or SAD).

It usually manifests itself as feelings of tiredness, lack of motivation, low energy and feeling sad.

There’s sound scientific advice to support the idea that seasons can really impact our moods with medics believing that the problem is directly related to the way our bodies respond to daylight.

Alison Kerry who is from the mental health charity MIND says: “With SAD, one theory is that the light entering the eye causes changes in the hormone levels in the body. In our bodies light functions to stop the production of the sleep hormone melatonin, making us wake up.

“It’s thought that SAD sufferers are affected by shorter daylight hours in the winter. They produce higher melatonin causing lethargy and symptoms of depression.”

The third Monday in January has also been called ‘Blue Monday’, the so-called most depressing day of the year.

It’s supposedly the saddest day of the year because the weather is usually bad, it gets dark very early, it's a Monday, and there’s still a week to go (typically) until the next payday.

But there are lots of doctor approved ways to beat the blues this January.

1. Get more light for SAD

As Alison Kerry explained, a lot of the feelings of SAD come from the short days which can leave you feeling miserable, especially if you're leaving for work in the mornings when it's dark and coming home when it's dark too.

The best way to beat this is to get outside as often as you can or sit by a window. The daylight can make you feel better and help regulate your sleep cycles properly.

Exposure to natural light is the best serotonin for the brain – the main chemical in your brain that makes you feel happy.

Others swear by light therapy which often involves buying a SAD lamp and sitting under or in front of it for most of the day.

2. Eat well

It might sound obvious but when you’re feeling rubbish and low all you want to do is reach for your comfort foods or sugary snacks and give into your cravings.

But the NHS says the best way to beat the blues is by eating well and looking after yourself.

3. Getting active

Dr Andrew McCulloch is the former chief executive of Mental Health Foundation and he says that there’s convincing evidence that 30 minutes of vigorous exercise three times a week fights against depression.

The charity MIND also approves some exercise, recommending getting outside for an hour walk in the middle of the day as the best way of feeling instantly better.

You may need to seek help from a medical professional if you're experiencing feelings of depression. If you need to, contact your GP or seek help from the Samaritans on 116 123.

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