If you’ve noticed yourself feeling down or a little more depressed this month, you’re not alone. While we are fresh off the new year and its symbolism for new beginnings, it doesn’t always feel that way. For many, depression peaks in January.
Key Takeaways
- The January blues refer to feelings of sadness, low energy and lack of motivation after the holiday season.
- Many factors contribute to the January blues, including but not limited to, reduced sunlight, post-holiday letdown, financial stress from holiday spending, and dietary factors.
- There are many effective ways to combat the January blues that can improve your mental health.
The January Blues are real and can be brought on by several factors. It differs from Seasonal Affective Disorder (SAD) in that it starts right after the New Year, and can last several weeks, culminating in Blue Monday on the third Monday of the month. This is often dubbed the most depressing day of the year. SAD on the other hand, can last throughout the winter months.
Factors That Cause The January Blues
For many, January can be a perfect storm for increased depression. Below are a few of the reasons.
Environmental Factors – The weather can heavily influence the January blues. There are often low temperatures, snowstorms, and very little sun. Sunlight triggers the release of serotonin, one of the “happiness hormones.” Instead, you get more melatonin, which helps you fall asleep.
The End of the Holidays – December is filled with thoughts of family, presents, and a much-needed break from our work lives and reality. The snowy weather has a magical appeal around the holidays. The aftermath can leave us with a bleak letdown.
Financial Issues – Extensive spending around the Christmas holiday can cause financial stress in the aftermath. Depleted savings and extra credit card debt can cause added stress in the New Year.
Lack of Exercise – Far too many adults lead a sedentary lifestyle. This lack of exercise and movement can have a negative impact on both physical and mental health. Most people can’t keep their New Year’s resolutions. So, when those fall through, the impact can be felt.
Dietary Factors – Your brain is busy telling your body to conserve heat to stay warm during the wintertime months. The impending result is that you crave carbohydrates for fuel and subconsciously avoid moving. The excessive carbs and sedentary lifestyle can lead to more depression.
Beating The January Blues
If you’re seeing any of these signs of depression, it may be time to seek professional help. That said, there are some things you can do in your daily life to help lessen the impact in January.
You can combat January blues with many of the same strategies you use to cope with regular depression:
- 20-30 minutes of daily movement can improve your mental health.
- Maintaining a healthy sleep schedule is key to combatting the January blues
- Using a 10,000-lux light box for 20-30 minutes in the morning can also help you recover from the effects of reduced sunlight in the wintertime. Sitting near a window while you work has the same effect.
- Incorporating more protein into your diet stabilizes blood sugar energy crashes.
Having a standing ritual in your routine can also help you feel better. This can be a coffee date with a friend, a workout class, or something to look forward to.
Book A Therapy Appointment
Sometimes a change in the routine simply isn’t enough to combat depression. If you notice the effects are lingering or particularly intense, it’s time to seek out professional help. Book an appointment with Dean Aman Mental Health Therapy today!