The “January Blues”

We all probably felt like we very much needed a break over Christmas to “recharge our batteries”. In reality however, how many of us are now returning to work feeling as though the charging cable wasn’t actually plugged in, or the socket switched on?

Following conversations with two separate people this morning who were both clearly suffering, one having shared that she was struggling, I thought I’d take a little time to research the issue, and write a short article to support those who may be in the same position as those I spoke with today.

January Blues:? Generally manifests as feelings of low mood, sadness, lack of motivation, tiredness and low energy. January is known to be the peak season for Seasonal Affective Disorder (SAD), which can induce serious depressive episodes for some during the darker months.

Blue Monday:? 15th January 2024 - Said to be the “saddest” day of the year for those suffering from SAD.

The FIRST thing to recognise and acknowledge if feeling this way, is that the feeling described is an absolutely natural one, particularly following the Christmas break, as the festive season is not generally known for being relaxing as a result of a number of conflicting priorities and it being a generally “activity heavy” time.

We all need to take care to ensure that we, and our colleagues, do not fall straight back into the trap of intense work pressures impacting on our / their health and wellbeing.? Ease back into it if able, otherwise there is a pronounced risk of exacerbating the negative thoughts and anxiety of going back to work.? January and February are well renowned months for anxiety and depression to manifest as, despite having passed the winter equinox, the days remain short, and the temperatures low, meaning not a lot of time for “daylight” activities outside of work, and a lot of hours of darkness to contend with.

Following some light research I have detailed below what I have gleaned to be 10 tips to manage / combat Seasonal Affective Disorder:

1. Brighter days are ahead:? Remember that Spring is just around the corner, bringing with it new life and longer days;
2. Get as much daylight as possible and balance work and life: Recent studies have shown that a lack of sunlight and Vitamin D can significantly decrease our happiness levels, and leave us feeling blue. Sunlight exposure not only makes you feel better, but also helps regulate proper sleep cycles. It boosts the level of serotonin in the brain, which is closely connected to improved mood.? We all talk about work / life balance, but how many of us actually execute our own WLB plans in reality.? Ensure that family and non work life is given the appropriate priority;
3. Stay / Get active:? Exercise is a powerful tool in reducing stress, enhancing self-esteem, and alleviating depressive symptoms. This is due to the release of endorphins, which give us a sense of euphoria. Any type of exercise, from gentle to moderate activities like jogging, yoga, or even a brief walk during lunchtime, can result in these positive effects.
4. Sleep well: According to the National Sleep Foundation, adults should aim to get between seven to nine hours of sleep a night for optimal health. Subpar sleep can negatively affect your mental state, resulting in irritability, anxiety, and stress. If you're struggling to get a good night's rest, try limiting your screen time in the evenings to give your brain some rest time and promote better sleep quality.
5. Avoid unrealistic New Year Resolutions:? Many people experience the January Blues, often because of unrealistic New Year's resolutions. It's essential to make sure your resolutions are achievable and realistic to prevent disappointment. Avoid vague and challenging resolutions, such as "save money" or "be more organised", and instead focus on specific goals that you can measure and accomplish. Remember, making resolutions to improve yourself is a positive thing, but only when they are attainable.
6. Eat healthily:? It's common to crave heartier foods during the colder months and we have very probably overindulged over Christmas. However, indulging in unhealthy choices can cause undesirable sugar crashes and fatigue. To improve your overall wellbeing, it's best to consume a diverse and nutritious diet that includes oily fish and vitamin D, known as the "sunshine vitamin." Incorporating fruits and veggies into your meals will help balance out the desire for carbs like pasta and potatoes. A healthy diet will do wonders for your mood, energy levels, and weight control.
7. Think positively:? Begin each day with a positive thought, mantra, memory or quote that sets you up for success. Don't forget to remind yourself of it throughout the day to stay motivated and focused.
8. Acknowledge the positives: Recognise the positive things happening around you every day, no matter how insignificant they might seem. Take time to appreciate the good things, such as a restful night's sleep, or completing tasks on time. Celebrate your achievements, no matter how small, to shift your focus from the negatives.
9. Look Out For One Another:? many people at this time of the year tend to look inward, and forget that others are in exactly the same position.? Ensure that we look outward and support, where possible, family, friends and colleagues who may be struggling (without taking on too much ourselves and exacerbating issues we may be experiencing ourselves).
10. Take time to do something you enjoy: We are all guilty of allowing our hobbies and favourite pastimes to take a back seat once we get back into the furrow of work.? Ensure that you appropriately carve out time to do that special something you enjoy.

If none of the above work to alleviate your personal issues, there is a wealth of professional support available.? Do not be ashamed to talk about the issue or seek out professional help, starting with your GP.

I realise that a number of the above “tips” will not suit everyone, but if a couple of them help, then this article has achieved its goal.

Let’s get through January together and start 2024 how we mean to go through the year.

Happy New Year all !

Marc

Resources:

SAD Overview:

https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/

SAD Symptoms:

https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/symptoms/

SAD Treatment:

https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment/