Self Care for the January Blues

This blog post was guest-authored by our amazing intern, Paloma Szyfer

As the festive holiday season concludes and the new year unfolds, many individuals encounter a melancholy called the "January blues." Characterized by feelings of lethargy, low mood, and diminished motivation, this phenomenon can be attributed to reduced daylight, colder temperatures, and the return to routine responsibilities. Implementing intentional self-care rituals can play a pivotal role in easing these feelings and promoting overall well-being.

The "January blues" is a colloquial term for describing a temporary decline in mood during the early part of the year. Unlike Seasonal Affective Disorder, which is a clinically recognized form of depression linked to seasonal changes, the January blues are typically less severe and more transient.

 

Common symptoms include:

• • Low Energy Levels: A pervasive sense of fatigue and lack of enthusiasm.

  • Mood Swings: Feelings of sadness, irritability, or general dissatisfaction.

  • Reduced Motivation: Difficulty initiating or sustaining activities, even those usually enjoyable.

Several factors contribute to these feelings, including post-holiday letdown, financial pressures from holiday spending, and the stark contrast between the festive season's excitement and January's return to routine.

Self-care encompasses deliberate activities and practices individuals engage in to maintain and enhance their health and well-being. By prioritizing self-care in January, you can experience:

• • Improved Mental Health: Self-care activities can reduce stress and enhance mood.

  • Enhanced Physical Health: Regular exercise and proper nutrition boost energy and vitality.

  • Increased Productivity: Taking time for self-care can lead to better focus and efficiency in daily tasks.

Effective Self-Care Rituals to Combat the January Blues

Establish a Calming Evening Routine: A soothing evening ritual can signal the body to unwind and prepare for restful sleep. Incorporate activities such as:

1. 1. Warm Baths: A warm bath can do wonders for relaxation and stress relief, especially during the colder months. Elevate your bath time by turning it into a ritual of self-care. Dim the lights, light a few soy wax candles infused with calming scents like lavender, and play soothing music or nature sounds to create a peaceful ambiance.

   2. Skincare Regimen: Taking some time to pamper yourself with a skincare of haircare mask, can feel indulgent and help signal to your body that it's time to unwind for bed.

   3. Digital Detox: Limit exposure to screens before bed to enhance sleep quality. The prevalent consumption of technology can strain your well-being and negatively impact your self-care. Taking a break from technology, including your work emails, texts, and calls, can rest your eyes and mind, helping you reset and feel calm. Try doing something offline or reading a book on your commute to help you unwind.

Engage in Regular Physical Activity: Physical exercise is a potent mood enhancer due to the release of endorphins. Consider:

1. 1. Outdoor Walks: Make a habit of getting out for a daily walk. This helps your mood by breathing in fresh air and providing a change in scenery, all while exercising.

   2. Home Workouts: Utilize online resources for guided exercises that can be performed indoors.

   3. Yoga or Pilates: These practices combine physical movement with mindfulness, promoting relaxation and flexibility.

Maintain a Balanced Diet. Nutrition significantly impacts mood and energy levels. To support wellbeing:

1. 1. Incorporate Vitamin D: Add vitamin D into your diet!  Salmon, trout and swordfish are great sources, as are mushrooms.  Fun fact?  Sunning your mushrooms by placing them in well-lit windowsills can increase their Vitamin D content more than 1000-fold!  You can also get Vitamin D through supplementation.  We like this one from Thorne.

   2. Adequate water intake is essential for optimal body function.

   3. Reduce consumption of high-sugar and high-fat foods that can negatively affect mood.

 

Practice Mindfulness and Meditation: Mindfulness techniques can help center thoughts and reduce anxiety. Incorporate practices such as:

1. 1. Meditation Sessions: Set aside time each day for meditation to clear your mind. Use guided meditation apps or practice deep breathing exercises.  We like these free meditations from Tara Brach

   2. Journaling: Writing down thoughts and feelings can provide clarity and emotional release.

   3. Gratitude Practice: Daily acknowledgment of things you're grateful for can shift

In short, by prioritizing adequate nutrition, healthy bedtime habits, movement, and mindfulness, you can mitigate the effects of these seasonal blues and start the year feeling your best!

Citations 

Lemon, Narelle. "Prioritising Wellbeing and Self-Care in Higher Education."

SANDUA, DAVID. BACK TO ROUTINE: DEPRESSION, RELATIONSHIPS AND READJUSTMENT AFTER THE HOLIDAYS. Independently Published, 2023.