This ‘Blue Monday’ Defence Infrastructure Organisation provide some tips to give you the best start to 2025.
After the excitement and bustle of the Christmas season, it is completely natural to feel a little down at this time of the year. January, the month of cold weather, dark mornings and (possibly) failing in our New Year’s resolutions all collide to create “January Blues”. Typically, January Blues manifests itself as feelings of low mood, sadness, lack of motivation, tiredness and low energy. It is also the peak season for Seasonal Affective Disorder (SAD), which can induce serious depressive episodes during the darker months.
Blue Monday, so-called the most depressing day of the year, falls on January 20th this year. Although there is no scientific evidence to back this It is typically the third Monday of the month and it is supposedly the saddest day of the year, due to a combination of bad weather, long nights and lingering aftermath of the festive period.
- Tip one: Get as much daylight as possible: Lack of daylight is partly why people suffer from “The January Blues”. Exposure to natural light increases the level of serotonin in the brain, which is associated with improved mood.
- Tip two: Keep fit and stay active: Regular exercise has been proven to reduce stress, help improve self-esteem levels and relieve depressive tendencies as exercise releases endorphins which gives your body a positive feeling of happiness.
- Tip three: Avoid unrealistic New Year’s resolutions: One of the reasons why people suffer from the January Blues is that they are overly ambitious with their New Year’s resolutions and are left feeling unhappy when they can’t fulfil them. Avoid difficult and vague resolutions such as “save money”, “be more organised” and make sure it is one you can actually achieve and measure.
- Tip four: Eat properly : A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.
- Tip five: Sleep well: Poor sleep can have a negative impact on your mental health and lead you feeling irritable, anxious and worried. Try to reduce screen time in the evenings to let your brain switch off and allow for a good quality of sleep.
- Tip six: Get help for financial pressure : Worrying about money can negatively affect your mental health and the stress of dealing with financial pressures does not just affect your personal life, it can affect your work, family life, health, and relationships.
- Tip seven: Use positive affirmations: Try to start every day with a positive thought, saying, memory, or quote that sets you up for the best possible start. Don’t forget to keep reminding yourself of it throughout the day too.
- Tip eight: Be grateful for what has happened: Focus on the positive things taking place all around you – no matter how small. For example, you can be grateful for having a good night’s sleep, completing your work on time. Remember to treasure the little wins and celebrate your achievements, this helps to move your focus away from the negatives.
- Tip nine: Understand that this is normal. There are biological reasons why many people feel low and lack energy during January and there is nothing ‘wrong’ with having these feelings. Many people will be going through the same or similar feelings, but you may not realise it. Understanding that it is a natural response can be helpful to both you and your colleagues.
