Why we get the January blues and how to deal with them explained

Now that the holidays are over and there's still a long year ahead, many of us may be feeling down about the start of 2023.

The excesses of Christmas leave a sobering hangover at this time of year, it's a common feeling, but there are ways to beat those January blues.

What are the January blues?

Everyone enters the new year full of promise and the best intentions.

Aside from the social media promises you made on New Year's Eve, it's very easy to get into a negative mindset this time of year.

The mornings are dark and the evenings come thick and fast, it seems like you spend the whole time indoors.

It is believed that one day every January, the perfect storm of factors contribute to “Blue Monday”.

In 2023, that day falls on Monday, January 16, when the post-Christmas blues merge with the cold, dark nights and all the unpaid bills from the previous month are collected.

Is it the same as seasonal affective disorder?

The January blues are slightly different from seasonal affective disorder (SAD).

One thing to know is that most of us experience low feelings at certain times. This is no different for you, but if you notice that the January blues are starting to affect all areas of your life, you may be suffering from SAD.

Most scientists believe that the problem is related to the way the body responds to daylight.

Alison Kerry from the mental health charity MIND says: “In SAD, one theory is that light entering the eye causes changes in hormone levels in the body.”

She added: “In our bodies, light functions to stop the production of the sleep hormone melatonin, which wakes us up.

“It is thought that SAD patients suffer from shorter daylight hours in winter. They produce more melatonin, which causes lethargy and symptoms of depression.”

The easiest thing to do in these situations is to feel like you're the only one feeling this way and isolate yourself further, but it's important to know that this is a common human trait.

It's something we should feel comfortable talking about, admitting to each other, and helping each other when we feel the January blues taking hold.

If you feel the need to talk to someone, The Samaritans offer an ear and advice.

How do you know if you are suffering from the January blues?

Although the January blues are not considered a mental health disorder and do not interfere with daily functioning, you may:

• Feeling sad and looking forward to hibernation
• Lack of motivation for simple tasks
• Still able to perform major tasks such as going to work and taking care of the house
• Have trouble sleeping
• Spend a lot more time in bed than usual

It's normal to start feeling sluggish after the excess of Christmas and New Year, sending you into a spiral as the year doesn't start as you'd hoped.

When you start to feel in a rut and don't want to leave the house, it can be easy to not see a way out of this mindset.

How do you deal with the January blues?

• Look for the sun: Easier said than done in Britain, while daylight is so limited, the sun is an unlimited source of vitamin D, something our bodies crave.
• Try to adopt a regular sleeping pattern: Going to bed at the same time every night and waking up at the same time every morning can help stabilize your internal clock so you wake up refreshed and energized instead of feeling tired all day.
• Daily exercise: Exercise releases endorphins, which are known to improve mood and energy. Exercising at least 30 minutes a day five days a week can improve your energy levels and mood. Exercising outdoors is even better because you can breathe in the fresh air, soak up the sun and enjoy nature.
• Eat a balanced diet: In winter, many of us crave sweets and complex carbohydrates, which can make us feel tired. Try to include whole grains and fresh produce in your diet daily. Try to eat foods rich in vitamin D such as fish, egg yolks, mushrooms and foods such as milk, juices and cereals that are fortified with vitamin D.
• Consider vitamin D supplements: The lack of sunlight in winter can deplete your vitamin D stores. This in turn can worsen symptoms. While it's best to get your daily dose of vitamin D from diet and sunlight, taking daily vitamin D supplements can be the best way to improve your mood during the winter months.