How to Beat the January Blues

Feeling a bit down after the hustle and bustle of the festive season is more common than you might think.

January, often celebrated as the month of fresh starts, also carries a shadow commonly known as the "January Blues." Surprisingly, this time of year sees an increase in divorce filings and a spike in the suicide rate.

What's Behind the January Blues?

Understanding the reasons behind this post-holiday slump can shed light on how to combat it. One significant factor contributing to this gloomy feeling is the limited sunlight during the winter months. The decrease in natural light not only affects our mood but also impacts our access to essential vitamin D.

The lack of sunlight can disrupt our body's internal clock, leading to a drop in serotonin levels—our feel-good hormone. It's no wonder many of us might find ourselves feeling a bit low or struggling to maintain a positive outlook during this time.

While there are effective ways to tackle the January Blues, there's something not often talked about that adds to this post-holiday slump: the shift from the excitement of Christmas.

Let me break it down.

Leading up to the festivities, we're buzzing with anticipation—looking forward to time off work, quality moments with friends and family, or simply some well-deserved rest. During those special days, we're more relaxed and having fun, breaking away from our usual routine.

All of this triggers a surge in our dopamine levels, making us feel fantastic. Sounds amazing, right? But here's the catch: once it's all over, our dopamine levels plummet, sometimes crashing hard. The tricky part is, most of us aren't great at handling this shift, and importantly, we struggle to move from that high to the low. It's almost like we're searching for that next rush, a bit like addicts seeking their next high.

As we reflect on these feelings, it becomes clear that they are less about our external circumstances and more about our internal landscape. Often, we find ourselves inadequately equipped to tend to our inner world, leading us to seek solutions in our external environment. Blaming our job, our relationships, or other external conditions becomes a common reaction. We believe that by changing something externally, everything will magically fall into place.

While external factors can influence our state of mind to some extent, the crux of these emotions usually lies within our internal realm. Understanding our inner feelings, addressing our emotional state, and mastering the skill of self-regulation can really help ease these January Blues.

How to Self-Regulate to Ease the January Blues.

Dealing with those unwanted emotions, especially during the January Blues, can feel like a tough battle. But I've got a process that I share with my clients that can really help:

1. Notice what's happening: It's all about starting with self-awareness. Amidst the hustle and bustle of our reactions, taking a mindful pause to sit with our emotions is a transformative first step. By acknowledging and paying attention to our feelings, we begin to understand their roots and patterns.

2. Invite them in, inspired by Rumi's wisdom: Rumi's poetic wisdom in 'The Guest House' beautifully illustrates the concept of embracing emotions like unexpected guests. Instead of resisting or suppressing these feelings, welcoming them with openness and curiosity can bring forth profound insights and acceptance.

3. Remember, they're passing through: Emotions are transient visitors. Like waves in the ocean, they ebb and flow. Acknowledging their impermanence and understanding that they won't last forever lessens their hold on us. The less we attach ourselves or overreact, the more gracefully they tend to pass.

4. Self-Compassion, echoing Thich Nhat Hanh: Thich Nhat Hanh's wisdom emphasizes the importance of self-compassion. Responding to our emotions, especially the tough ones, with kindness and understanding allows us to navigate through them more gently. It's a crucial aspect of nurturing our own emotional wellbeing.

   The experience of the January Blues is a shared human phenomenon, particularly in a society fixated on the pursuit of unceasing happiness.

   Responding with self-compassion isn't just about acknowledging our emotions; it's also about learning to cater to our own needs. It might mean taking moments of relaxation or simply being okay with giving ourselves a break from pushing too hard.

If you're seeking guidance through this journey, I offer a few resources that might be of help:

• Take a moment to watch my video above, where I discuss the January Blues and guide you through the process covered above.

• Then make sure you download the Free Self-Compassion Guided Meditation—it's a helpful tool when you need that extra support.

• Ever wondered about your own thoughts and behaviours? Dive into the 'How did I get here?' Book—it's like unravelling the history behind your own story, a crucial step in understanding yourself better.

• Explore more ways of learning with me.

And if you haven’t signed up to get ‘Life’s Little Reminders’ in your inbox every Monday morning, then do that now.