6 Ways To Combat The Mid-January Blues

The “Mid-January Blues” come from a variety of factors: shorter days, more time inside, holidays have ended, and there’s a long stretch ahead until spring. These blues can often spark Seasonal Affective Disorder (SAD), which, according to Psychology Today, affects 10 million Americans.

With the “Mid-January Blues,” it can feel even more cumbersome to find the motivation to get back to work, be productive, find time to exercise, eat well, and honor those intentions you may have set when the clock struck midnight on January 1st. In fact, you may notice you have less energy, crave sugar more, and have higher levels of lethargy than you did during the holiday jamboree! But know: there are actions you can take to help restore your energy and motivation, and shake off those blues.

6 Ways To Combat The “Mid-January Blues”

1. Move Your Body

   Even If it’s the LAST thing you feel like doing- get yourself moving. As one of my favorite peloton instructors Jess Sims says “The hardest part of the workout, showing up, is check done:” Once you start exercising, the body and mind greatly benefit. Even a modest exercise routine, committing to 30 minutes of walking a few times a week can benefit your health; benefits include reduced blood pressure, increased digestion, better balance, stronger muscles, and a more positive mood. Exercise increases your happy hormones like serotonin and decreases cortisol (your stress hormone).

   *If you’re struggling with the “Commitment” piece, schedule a time to speak and discuss what health goals you’d like to target together.

2. Notice Nature

   Getting fresh air can make a huge impact. Just 15-25 minutes of sunlight every other day can boost your vitamin D, which helps regulate your mood and combat feelings of sadness. If you are someone who feels a large difference in the summer than in the winter, try purchasing a Light Therapy Lamp. I’ve included a link here for 8 different lamps for a variety of prices.

3. Seek Social Support

   As the holidays wind down, this step is vital. Keeping a social calendar is a key component to our happiness. Every person has different social needs, but try scheduling in at least 3 social activities a week. This can include a walk, dinner, a workout class, coffee. It’s important to honor the face-to-face connection.

   *Social support can also be a wonderful way to find accountability in honoring your health goals. Exercise with a friend, meal prep with a partner, text about showing up for yourself in “X” way. Having a community that builds you up is vital for your personal success.

4. Commit To Productive Home Improvement

   When the weather is nice, you want to be outside! Think of this time as an opportunity to check some home improvement items off your list. Things like:

   • Clean Out Your Closet

   • Remodel Furniture

   • Try New Recipes

   • Organize the Bathroom/ “Those Drawers” You Never Get To

   • Restructure The Pantry

   You can put your favorite music or podcast on and get to work. Bonus points if you get the whole family involved in a day of “Constructive Cleaning”

5. Specify A Sleep Schedule

   Just like getting too little sleep, oversleeping also affects your mood. It’s important to keep a schedule. Aim for 7-9 hours of sleep each night. Successful sleep stems from habits like:

   1. Bedtime and Waketime should be consistent each day

   2. Keep your bedroom quiet, dark, relaxing, and at a comfortable temperature

   3. No electronic devices an hour before bed

   4. Avoid large meals, caffeine, and alcohol before bed

   5. Exercise during the day

6. Ground In Gratitude & Cut Back On Complaining

   Sometimes complaining can be fun. But when it’s the center of your focus, it does more harm than good. Consistently presenting a negative attitude won’t make you feel better or help the situation. Winter is here to stay. So, rather than reinforcing the sentiment that winter just won’t be fun, focus on what’s good. Grounding yourself in gratitude, or the appreciation for what you have, will not only boost your mood but boost your motivation and self-confidence as well.

   Not sure where to start? Try my Three Minute Gratitude Routine that makes a huge impact!

While we can’t control everything that contributes to these “Mid-January Blues,” know that the 6 actions above can make a noticeable difference in how you experience this winter season and how you connect with your mind, body, and spirit.