After the excitement of the festive season, it’s completely normal for January to feel a little flat. Cold weather, dark mornings and the pressure of new year expectations can all take their toll. For many people, this time of year brings what’s often called the “January Blues” – low mood, tiredness, reduced motivation and a general lack of energy. For others, the darker months can trigger Seasonal Affective Disorder (SAD), a more serious form of low mood linked to reduced daylight.
Blue Monday, often labelled the most depressing day of the year, usually falls on the third Monday of January. This year it lands on 19 January. While the idea itself is debated, there’s no denying that many people struggle at this point in the year, particularly when financial pressures, work demands and lingering winter fatigue are added to the mix.
Rather than simply pushing through, January can be a good time to pause, reset and look after your wellbeing. Here are some practical ways to support yourself through the month.
Understand that how you’re feeling is normal
There are genuine biological reasons why energy levels and mood dip in winter. Shorter days, less sunlight and disrupted routines all play a part. Feeling low at this time of year doesn’t mean something is “wrong” with you. Many people feel the same, even if they don’t talk about it. Acknowledging that these feelings are common can make them easier to manage.
Staying connected also matters. After periods of reduced social contact in recent years, making time for face-to-face interactions with friends, family or colleagues can help restore a sense of connection and support.
Make the most of daylight
Lack of natural light is one of the biggest contributors to low mood in winter. Sunlight helps regulate sleep and boosts serotonin levels, which influence mood. Try to get outside during daylight hours, even if it’s just for a short walk at lunchtime or a few minutes in the morning. Small changes can make a noticeable difference.
Keep moving, even gently
Exercise doesn’t have to mean intense workouts or long gym sessions. Regular movement, whether that’s walking, yoga, stretching or cycling. This can reduce stress and lift your mood by releasing endorphins. The key is consistency and choosing something you enjoy enough to stick with.
Be realistic about New Year’s resolutions
January often comes with a lot of self-imposed pressure. Unrealistic resolutions can leave people feeling discouraged before the month is over. Setting small, achievable goals is far more helpful than vague promises. Focus on progress rather than perfection, and allow yourself flexibility.
Eat in a way that supports your energy
Winter cravings for comfort food are completely normal, but heavy, sugary meals can lead to energy crashes. A balanced diet that includes whole foods, fruit, vegetables and sources of vitamin D such as oily fish, which can help stabilise mood and energy levels. Aim for balance rather than restriction.
Prioritise sleep
Sleep plays a huge role in mental wellbeing. Most adults need between seven and nine hours each night. Poor sleep can increase feelings of anxiety, irritability and low mood. Creating a calming evening routine, reducing screen time before bed and keeping regular sleep hours can all help improve sleep quality.
Try something new
Learning a new skill or picking up a hobby can boost confidence and give you a sense of achievement. Creative activities like cooking, painting, writing or journalling are great ways to reduce stress and focus your mind on something positive during the darker months.
Get support with financial worries
January is a particularly difficult time financially for many people, especially with ongoing cost-of-living pressures. Money worries can significantly affect mental health and spill over into work, relationships and physical wellbeing. If financial stress feels overwhelming, seeking advice or support can ease some of the burden.
Use positive reminders
Starting the day with a positive thought, quote or intention can help set the tone. It doesn’t need to be grand, just something grounding that you can return to when the day feels heavy.
Focus on small positives
Gratitude doesn’t mean ignoring challenges, but it can help shift your focus. A good night’s sleep, completing a task, or taking a moment for yourself are all worth acknowledging. Recognising small wins can help build momentum and lift your overall mood.
January may not be everyone’s favourite month, but it doesn’t have to be something to simply endure. With small, thoughtful changes and a bit of self-compassion, it can become a time to gently reset and look after yourself as the year begins.
