Tame The January Blues
Beating The January Blues: Science & Strategies
Do you feel a bit sluggish once the Christmas decorations are down and your New Year resolutions seem more daunting than inspiring? Welcome to what is commonly known as the January blues. This is an annual period when people feel more gloomy and less motivated than usual.
But why does this happen? How long does it last? And most importantly, how can we bounce back?
What are the January blues?
It's a phrase used to describe a period of low mood that many people experience after the holiday season. And it's not just a feeling. There's science behind this phenomenon.
Studies show that reduced sunlight in winter months can disrupt your body's internal clock (circadian rhythm). This issue can lead to feelings of depression and fatigue.
The reduced light can also lower serotonin. This hormone affects mood and melatonin. The latter controls your sleep patterns [1].
Moreover, you may feel the January blues after the excitement of the festive season. During this period, we often surround ourselves with friends and family, engaging in joyous activities. Once this ends, we might feel a void, leading to a mood slump.
Blue Monday, the third Monday of January, often gets labeled as the most depressing day of the year. But it's crucial to differentiate between the January blues and seasonal affective disorder (SAD). SAD sufferers experience symptoms of depression including, persistent low mood, lack of interest in usual activities, and feelings of despair during specific seasons [2].
SAD is a diagnosable condition that should be taken seriously. Clinical depression should also be taken seriously. Both these conditions go far beyond 'normal ups and down' experienced during a typical year.
How long does the January blues last?
It varies for everyone, but typically the blues lift towards the end of January as our bodies adjust to the return of daily routines and daylight hours gradually increase.
How do you beat the January blues?
Here are some scientifically-backed strategies for low mood that falls short of a diagnoable condition:
Boost Your Mood with Exercise. Physical activity releases endorphins, nature's mood enhancers. These chemicals can help counteract the 'blues' and boost your mood. Even a brisk walk in the fresh air can do wonders [3].
Light Therapy. A bright light box can mimic natural outdoor light and positively influence brain chemicals linked to mood, helping improve your mood during the shorter, darker days of January [4].
Connect with Your Circle. Don't underestimate the power of human connection. Catching up with friends and family, even virtually, can provide emotional support and lift your spirits.
Set Realistic Goals. If your New Year resolutions are making you feel overwhelmed rather than motivated, it may be time to reassess. Set achievable goals that won't negatively affect your mental health and lead to feelings of failure.
Summary
The January blues can seem like a tough start to the year. But, understanding why they occur and using these strategies can help you navigate this period more smoothly.
Remember, it's entirely normal to feel a bit off as we adjust to the new year. But, it is essential to seek professional help if low mood persists beyond a couple of weeks, and starts to interfere with your daily life. Seek urgent treatment if you experience any thoughts of self-harm or suicide.
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References
[1] Wirz-Justice, A. (2003). Chronobiology and mood disorders. Dialogues Clin Neurosci, 5(4), 315–325.
[2] Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564.
[3] Babyak, M., et al. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosom Med, 62(5), 633–638.
[4] Pail, G., et al. (2011). Bright-light therapy in the treatment of mood disorders. Neuropsychobiology, 64(3), 152–162.