The third Monday of the year is dubbed Blue Monday, or the saddest day of the year. This phenomenon is not scientifically proven, but the gloomy January does make many people feel down. So, what can we do to help ourselves feel better?
“I would like to ask a psychologist what to do to avoid an inner void after the holidays? From October or November, we look forward to Christmas, we prepare for it, and then comes the festive noise, which is all over in a few days. All that is left is a cold or muddy winter and an emptiness that seems to make you not want to do anything. What can I do to be more motivated, more energetic, and not so empty inside?” asks an LRT.lt reader.
The answer from psychologist Miglė Blinkevičiūtė:
When the festive bustle dies down, Christmas lights go out, and the waiting period is over, we return to everyday life, often discovering our feelings of post-holiday sadness and emptiness. In psychological literature, it is the month of January that is noted as the saddest month of the year. The term ‘January Blues’ has been coined in foreign literature and refers to what characterises this period: low mood, tiredness, lack of energy and motivation.
First, it is important to understand that the very use of these terms indicates that these feelings are shared and experienced by many during this period and should not be feared.
Researchers have also identified biological reasons why many people feel unwell during this period. The lack of daylight affects both circadian rhythms and the hormones responsible for mood and sleep. Accepting that this is a natural response of the body and that we don’t always have to be as cheerful and uplifted as we are during the festive period can also help us relax.
Paradoxically, it’s not just the end of the holiday season that contributes to post-Christmas sadness and apathy, but also the goals and resolutions we set at the turn of the year. Often by mid-January, many people find it difficult to achieve their ambitions, and the disappointment brought by unrealistic goals contributes to a low mood and lack of motivation.
Making a list of resolutions for the New Year can be meaningful, hopeful, and inspiring, but it is important to set goals that are achievable. Goals should also be specific and results measurable to avoid disappointment. It is possible to set one goal and then take on another one once it has been achieved.
In more difficult times, it can make sense to be more sensitive and attentive to yourself. Pay attention to your own needs and desires. Needs include sleep routines, diet, physical activity. Limiting screen time and maintaining optimal rest hours, a balanced diet and sufficient physical activity can contribute to a better sense of well-being. As for motivation and filling the feeling of emptiness, this is very personal, and everyone has to discover what gives them inspiration and fulfilment.
Think back to what you have dreamt about and review your desires. Maybe you would like to do something nice or learn something new? Maybe you’ve been wanting to watch a film that interests you? Or maybe it’s the perfect time to have a conversation with a long-lost friend or loved one?
Positive psychology practices of affirmations and gratitude can also help you take care of yourself during this period. Try starting your day with a positive thought or memory and end the day by reviewing what you are grateful for. Accepting how you feel, having realistic goals and expectations for yourself, as well as paying attention to and taking care of your needs and wants can help you get through the rest of the winter and make the gloomy days of January brighter.
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