Beating the January Blues: Fresh Strategies for a Strong Start
January is by far my least favorite month of the year. It’s cold, dark, and makes you feel like there’s nothing to look forward to. In the early 2000s, a U.K. psychologist actually created a formula that calculated Jan. 24 to be the most depressing day of the year.
Although that might technically be the most depressing day, I’m immediately sad as soon as New Year’s celebrations are over. Since January is such a dreary month and I’m a fairly determined person, I like to attack it with everything I have.
In this post, I’ll explore some strategies for beating the January blues and starting the year out strong!
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1. Brighten your home
Research shows that interior design can actually impact your mental health. Creating the right environment is key to boosting your mood in a gloomy month. There are a few things you can do to help brighten your home.
Decorate for Winter
I think taking down Christmas decorations is so depressing. It’s like cementing the fact that all the festivities are over and your out-of-town guests are gone.
Rather than take your decor down and leave your home bare and empty, instead seize the opportunity to replace it with winter decor! Check out my cozy winter decorating ideas post for some tips on how to decorate for this season.
Choose the Right Lighting
Choosing the right lighting is key. Warm ambient lighting promotes relaxation, while cooler lighting can help you be more focused. Especially in winter, I find that ambient lighting makes me feel warmer and happier.
Sunlight plays a key role in our physical and mental well-being. Since going outside in January isn’t always feasible, try opening up your blinds as much as possible to allow natural light in. Maybe consider sitting by a window while you read or work.
If the natural light in your space is insufficient, you can even invest in a Happy Light that safely simulates sunlight.
Light Candles
My obsession with candles is well-established. In addition to the ~vibes~ scented candles can have physiological benefits as well. Find a candle with a fun winter scent and light it when you’re relaxing or trying to accomplish something productive!
If you want to be extra, you could get several different scents and light them for different activities (cleaning, working, relaxing, etc)
Declutter
Even if you’re not a neatnik, research has shown that clutter can cause stress and negatively impact your mental health. After the holidays, we’re generally faced with a good deal of clutter from the backlog of cleaning and the influx of new gifts.
Take some time to declutter your space and get rid of anything you no longer use. If you’re like me and you have trouble getting rid of things because you’re afraid you might regret it one day, we’ve established a system called “Purge-atory.”
The way Purge-atory works is simple. Just designate a closet or even just a shelf in your home where you put things you plan to get rid of. Establish a specified time period (anywhere from three months to a year). If at the end of that time, you haven’t wondered where that item is or wanted to use it, it’s time to get rid of it!
2. Connect with others
One of the greatest public health concerns of the past decade has been the loneliness epidemic, fueled by our culture that is both more connected and more disconnected than ever, and amplified by the COVID-19 pandemic.
A 2024 study revealed that one in three Americans feels lonely every week. Although everyone needs different amounts of connection with others, we all need it to some degree. Especially in January, connecting with others is key to investing in your mental health.
Here are a few ideas to connect with others, of varying levels of interactivity/effort:
- Get coffee or go on a walk with a friend
- Go out to dinner, or host a game night or movie night with a group of friends
- Invite your coworkers out for happy hour after work
- If people are too much, hang out with your pet. Don’t have one? Get one! (P.S. Allergies can be managed).
- Throw a big party or potluck and invite everyone you know!
Odds are, the people in your life are also looking for connection. You could bring some joy to them, too!
3. Focus on your goals
Part of the reason January is such a sad month is that we’re all human and we fail at the ambitious goals we set for ourselves just a few days ago. As an Enneagram 3, I have a love/hate relationship with New Year’s resolutions. That said, I’ve found that focusing on goals for the year is most effective when you give yourself some grace.
For example, if your goal is to read a book a week but you miss one week, don’t throw out your resolution for the entire year! You can revise your goal to be monthly or bi-monthly, or just get back on the horse and start again the next week.
If you want to keep your New Year’s resolutions for the sake of doing them perfectly, it’s going to be a lot more difficult. But if you view your goals as an opportunity to grow and challenge yourself, albeit imperfectly, they become more manageable and can even be fun.
If you tend to have trouble staying motivated, figure out how to incentivize yourself and use those techniques to help you focus on your goals.
4. Get some endorphins
Endorphins are great. In the infamous words of Elle Woods in the movie Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”
Exercising more is one of the most popular New Year’s resolutions, ranking as the third most popular resolution with U.S. adults. Personally, I struggle to work out in general, but especially in January. Going outside is sometimes out of the question, and even going to the gym is miserable when it’s cold and dark. However, this month is when we may need endorphins the most.
A couple of years ago, I got into running, and I’ve found signing up for races to be very motivating. My husband and I have run a couple of 10Ks and even survived a half-marathon (barely).
Even though we haven’t always met our running goals, the endorphins we got from training have paid off. If running isn’t your thing, consider signing up for workout classes, cycling, going on walks, or doing at-home workout videos in your living room.
5. Volunteer your time
While volunteering in and of itself is clearly very important and worthwhile, research shows that it also correlates with improved physical and emotional health.
Volunteering with children and youth at my church has been very rewarding and life-giving. Kids honestly say the funniest things, and they really cheer me up. By giving of my time, I have found that I often end up being the one who benefits.
6. Remind yourself that spring is coming
Seasons are marked by change. As someone who is fairly averse to change, this is inherently uncomfortable for me. Yet, without the bleakness of the winter season, we wouldn’t be able to appreciate the anticipation of spring, the warmth of summer, the coziness of fall, or the joy of the holidays.
Life is filled with seasons of light and darkness, and if we embrace this, we can find comfort in even the gloomiest of times. One of my favorite Bible passages in Ecclesiastes addresses the tension and beauty of seasons:
For everything there is a season, and a time for every matter under heaven:
Ecclesiastes 3:1-11
a time to be born, and a time to die;
a time to plant, and a time to pluck up what is planted;
a time to kill, and a time to heal;
a time to break down, and a time to build up;
a time to weep, and a time to laugh;
a time to mourn, and a time to dance;
a time to cast away stones, and a time to gather stones together;
a time to embrace, and a time to refrain from embracing;
a time to seek, and a time to lose;
a time to keep, and a time to cast away;
a time to tear, and a time to sew;
a time to keep silence, and a time to speak;
a time to love, and a time to hate;
a time for war, and a time for peace.
What gain has the worker from his toil? I have seen the business that God has given to the children of man to be busy with. He has made everything beautiful in its time.
So if the January blues have got you down, remember that God has made everything beautiful in its time, and that brighter seasons are coming.
