Don’t be SAD this January
Follow our tips to beat the winter blues
ONCE considered a self-indulgent myth, mental health experts are increasingly recognising the “January blues” as a genuine problem.
As well as the plunge from the festive highs of Christmas and the financial hangover they can bring, the plunge in mood is also thought to be a reaction to the advance into the depths of winter, even as the days lengthen slightly.
So much so that the third Monday in January was dubbed Blue Monday after researchers were asked to calculate the most depressing day of the year.
Seasonal Affective Disorder (SAD) is estimated to affect one in 15 people in Ireland and for most people, SAD begins and ends at roughly the same time each year.
Reduced exposure to sunlight during shorter days can disrupt the body’s internal clock and lead to changes in serotonin and melatonin levels, affecting mood and causing depressive symptoms.
Symptoms usually arise at the beginning of autumn and are in full flow once the distraction of Christmas ends.
Sufferers have variously described it as “overwhelming lethargy” and a “brain fog”, and women appear particularly susceptible.
Other impacts include sleeping disorders, social withdrawal, annoyance, sadness, craving for carbohydrates and weight gain.
Finnish experts have come to call it “kaamos depression” — based on their language’s term for Arctic winter days where the sun never rises.
In Ireland, exposure to morning light has been proven to help, while a walk in fresh air before the sun sets is also recommended.
Here, national mental health charity Turn2me issues its own top 10 tips for beating the January blues.
1. STAY ACTIVE
Exercise has a significant impact on mental well-being. Engage in physical activities you enjoy, whether it’s going to the gym, taking a walk, yoga, or dancing. Regular exercise releases endorphins, which can boost your mood.
2. GET OUT IN NATURE
Many studies have outlined the benefit of “forest bathing”, nature walks, hiking, and gardening as a benefit to your mental health.
3. PRACTICE SELF-CARE
Take care of yourself by prioritising
self-care activities. This could include getting enough sleep, eating nutritious foods, practicing relaxation techniques like meditation or deep breathing, and pampering yourself with activities you enjoy.
4. SOCIALISE
Even if it’s tempting to hibernate during the winter, make an effort to socialise. Plan activities with friends or family, join clubs, or attend social events to
combat isolation.
5. LEARN SOMETHING
NEW
Use the start of the year as an opportunity to explore new hobbies or activities. Learning something new can provide a sense of accomplishment and boost your mood.
6. TRAVEL
Plan a trip to have something to look forward to. This doesn’t have to be a lavish expensive holiday abroad; it can be a staycation in Ireland.
7. MAKE TIME FOR FUN
Incorporate enjoyable activities into your routine. Whether it’s outdoor swimming, watching movies, reading books, cooking, or any other hobby you love.
8. BE GRATEFUL
Practice gratitude and focus on the positives in your life. Keep a gratitude journal, where you write down things you’re grateful for each day. Shifting your perspective towards positivity can improve your mood.
9. AVOID TOXIC PEOPLE
Cut out “energy vampires” in your life. These are people who drain your energy with drama, manipulate, selfish or hurtful behaviour. If they’re family members that you can’t cut out of your life, reduce the time you spend with them.
10. SEEK PROFESSIONAL
HELP IF NEEDED
If you have feelings of anxiety or depression, don’t hesitate to seek help from a mental health professional. Counselling can provide valuable support and guidance.
“It’s important to be patient and kind to yourself during this time,” Fiona O’malley, CEO of Turn2me, said.
“Beating the January Blues is about making small, positive changes and finding what works best for you to improve your mood.”