How To Navigate the January Blues
The holidays are over and the January blues are setting in. Whether you’re going back to work, ending winter break, are tired of the gloom that winter brings or simply just feeling down after the holidays, just know you are not alone. So many people experience the January blues, especially since days are shorter and the overcast gloomy days seem to be never-ending. I have spent the last few years finding ways to navigate the January blues and make it a little more bearable. In Chicago, the January blues seem to last until March, since the winter just doesn’t quit! So, I get all my friends and family to rinse and repeat these tips until we make it to springtime 🙂 I hope you try some of these out and let me know if it helps you get through the January blues!
Tip #1: Self-Care Sundays
Something I love to do is to take Sundays and make them rejuvenating. Although I aim to do this year-round, I found that intentionally doing this during my winter-time blues has made all the difference. So I say, Sundays are about self care! Self care can mean anything you want it to mean. My Sunday routine is all about resting, relaxing, and listening to your body before starting a new week. My Sunday routine consists of making sure I have my favorite foods, a deep shower, face masks, skin care, stretching, cozying up on the couch reading or watching my favorite shows. It can be whatever you want! I make sure to have lots of water and focus on just enjoying the day to myself. I also make sure to sleep a little earlier tha thatn I normally would on a weeknight. In doing this, I have felt that every Monday I feel well rested and ready to take on the week. Giving yourself that extra love and care, as well as the permission to be cozy during the cold weather, is a great way to lean into the winter months.
Tip #2: Connect With Family & Friends
Talking to my loved ones is the only thing that keeps me sane in these dreary gray winter months. I try to give my friends and family a call or Facetime once or twice a week. No matter how long the calls are, they make me feel 10x better. If you’re not much of a caller, try texting your friends or family! I make sure to keep in touch by texting everyday, but a call every now and then during a week is super helpful for my spirits! I try to ask about their lives and love to share a little about mine as well.
Additionally, I try and see friends or family once week in person, to help get myself out of the house. Catching a movie, going shopping, grabbing dinner – honestly anything works! Sometimes I even invite my friends over to paint, cook, or just to hang out. If you live with your family, game nights are extra fun!
Tip #3: Start A New Hobby!
Wintertime is the perfect time to start a new hobby! Whether it is reading, crocheting, cooking, yoga, painting, a hobby certainly makes the time go by. Getting lost in a new hobby is one of my favorite things. If you’re intimidated about starting a new hobby or don’t know which to begin, I encourage to find something you’re passionate about. If you’re into music, try learning an instrument or mixing songs! If you like arts and crafts, a paint by number is a great place to begin. Not super artsy? Try a puzzle! There’s no pressure – just doing something fun to enjoy your days 🙂
Honestly some of my favorite hobbies are ones you can mindlessly do while doing other things. For example, you can knit or crochet while watching your favorite show. Or, you can paint while listening to a podcast. Anything to get yourself off of your phone and back into the things you love to do. Hobbies can take us out of our winter doom-scrolling and allow us to focus on being present. If you need any help trying to pick a hobby, DM me on instagram and I can help!
Tip #4: Make Your Living Space As Cozy As Possible
Winter is all about being cozy. I think we should lean into it! Especially now that all of my holiday decor is taken down, I feel like the house just feels empty. If you’re able to make your living space as cozy as possible, it will make it feel more homey and relaxing. It can absolutely help cute the January Blues! Here are some things I do to cozy up my living space:
- Little to no overhead lighting. If there’s any overhead lighting I make sure that the light blubs have a warm hue. I love lamps, candles, fairy lights – anything that can make me feel warm and cozy. I don’t have a fireplace but I throw on a fireplace on the TV from time to time. If you have a fireplace, take advantage of it!
- Blankets EVERYWHERE. I try to have tons of blankets and pillows all over the couches and bedrooms for maximized lounging. I have found that Marshalls and TJMaxx have great low cost options for super comfortable throws and pillows! We are in hibernation mode so the comfier we can be, the better.
- Comfortable slippers. I don’t know about you, but cold feet on cold floors is NOT the best feeling. I live in my slippers all through the winter and would highly recommend getting some to optimize coziness throughout your days.
- Candles. I have a few winter scented candles I like to put on throughout the house. Not only do they provide cute warm lighting, they also smell amazing and make me feel extra cozy inside.
Tip #5: Exercise
Now hear me out, exercising is probably the last thing you want to do. You’re cozy, you’re warm. I get it. But, even just a few minutes of movement everyday can elevate your mood drastically! You can go on a walk in your neighborhood, do a free workout video on YouTube (Move With Nicole and Madeline Abeid are my favorites right now) or even join a gym. Anything goes and anything will help – just move your body! It can be 15-20 minutes a day, nothing too intense, and it will still help. Trust me, as someone who is NOT a fitness girlie by any means, this has helped my mental health in the winter immeasurably.
Tip #6: Get Consistent Sleep
As the January Blues take over I find myself either sleeping way too much…or staying up way too late. Getting adequate sleep is super important to every aspect of your life and is vital to your physical and mental health. I was always someone who stayed up way too late – I’m quite the night owl. The inconsistency of it really threw my internal clock for a loop, and I found myself constantly tired, no matter how much caffeine I had. I’m still working to fix my sleep cycle, but have noticed that getting consistent amounts of sleep have lowered my stress levels, made me less anxious, and overall helped my mood during these January blues. Studies show that 8-9 hours of sleep is optimal, so get your sleep!!
If you struggle with sleeping earlier, I suggest winding down as you do your nighttime routine (brushing your teeth, doing skincare etc), doing stretches before getting into bed, drinking peppermint or chamomile tea, and using red light therapy. I also love using calming sounds on my sound machine or Spotify to lull myself to sleep. After a few times of this, the routine will really work!
Tip #7: Focus On Gratitude
Focusing on gratitude really changed the game for me. Whenever I was feeling down and gloomy during the wintertime I always felt myself wishing and being unhappy with my current circumstances. I wished for warmer weather, more sun, money to travel, honestly anything that I thought would make me happy. Until one day, I realized that I have been blessed with so many things and that I needed to sit and recognize how grateful I am for it. I have a gratitude journal I write in every night before bed, reflecting on everything that happened in that day. Even on the worst days, I always find that I have something to be grateful for. Whether it be something large, like getting a new job, or something small like my favorite foods I had that day, or the fact that I have family and friends supporting me, I find that writing out everything I am grateful for is healing. It allows me to reflect and look back at my day in a positive light, which is great for getting out of a funk!
Tip #8: Natural Light & Fresh Air
Even though there’s not much sun during the winter here in Chicago, I always make sure to open my blinds every morning. Any natural light, no matter how gloomy, will really bring positive energy into your space. I also always find getting outside and breathing in the fresh air is really refreshing. It brings you back to life, even though it is super cold! You don’t have to be outside for long, just let yourself feel the air long enough for it to feel good – and don’t forget to bundle up!
Tip #9: Stretching
Stretching every morning and night has been a game changer for me. Not only do your muscles need it from being cozied up all day, it will help relax your mind and boost your mood. I like to follow any stretching YouTube videos with my favorite music on in the background, but honestly any stretching (it can be 5 minutes!) will do wonders. This has been my favorite stretching routine for the last few years!
Tip #10: Let Yourself Feel The Blues
Last but not least, while it is important to do things to help overcome the January blues, it is important to feel and acknowledge your emotions. Don’t be embarrassed by how you’re feeling and genuinely feel everything you need to from time to time. Cry, be sad, do what you need to. But, if you feel yourself sinking too low, try out one or more of these tricks to help balance and regulate your emotions. Seasonal depression and the January blues are super real and know you are not alone.
If you or a loved one are really struggling with your mental health, do not hesitate to seek help from a healthcare professional. Here are a list of warmlines, so that if you need to talk to anyone, you can find the help you need. If you are really struggling and find yourself in crisis, please do not hesitate to dial 988 or 911. I’m always around if you need someone to talk to!