Overcoming January Blues
Fun fact: I was born on Blue Monday.
Blue Monday is the most depressing day in the calendar year for most people in the Northern Hemisphere - especially us in the UK. It's the day with the most suicides. The exact date shifts from year to year but in 2024 it will be January 15th. When I was seventeen and took the train to sixth form, on the day of my birthday there were so many delays and cancellations (due to people tragically stepping onto the tracks) that I had to call my brother to drive me all the way there and home again at the end of the day. Blue Monday is a well-known phenomena and there's even a song about it which is so catchy it will cheer you up already! New Order - Blue Monday (Official Lyric Video) (youtube.com)
While the days are getting longer again, the minimal daylight and freezing cold temperatures contribute to the emotional heaviness surrounding January. The post-holiday depression sets in as the decorations are removed and it seems there is nothing to look forward to for a stretch of time. The trees are bare branches now and most animals are hidden away in hibernation. We are all waiting for Winter to end and Spring to emerge.
At this time of year, as nature dwindles, thoughts of death linger in the collective psyche. Christmas is a difficult time for those of us grieving as the annual traditions remind us what has changed - specifically who we used to spend Christmas with. New year rolls around as a symbol of the endless march of time. We think about what's changed in our lives, what we miss, what we've lost.
It is really important to acknowledge these uncomfortable and unhappy feelings within ourselves. Talk openly about your individual struggles with people you trust and feel comfortable around. The feeling of being understood and sympathised with can go a long way in comforting us and helping to ease our isolation and loneliness.
If you don't feel up to doing that, try to write it down in a letter, diary, your notes app or even just write it out on a random scrap of paper. It may sound pointless but the physical formation of these thoughts, acknowledging them more concretely even just to yourself or out into the ether, can produce a sort of catharsis. I have a motto: 'if it's on paper it's not in my head.' Think of it in the same way as you would a to-do list. We write things down so we do not worry about forgetting them. Then, we can stop thinking about the things we need to do and just focus on getting them done.
Distraction is underrated. We often criticise our distractions as a method of escaping - running away from reality because it is too difficult to handle, implying we are weak. While this may hold some truth if taken to the extreme, emotional turmoil such as dealing with death, grief, depression, anxieties for the future, shame, disappointment in ourselves and feeling we have let opportunities pass us by are all incredibly heavy weights to carry. If the only way you can have a break from these feelings is to binge watch TV, listen to music 24/7, be always on the phone with someone, play video games, let yourself be absorbed in a book or even fanfiction - then do it! Why should you deprive yourself of happiness if it makes life more bearable? Nature is resting this time of year and so should you.
On the topic of rest, getting a healthy amount of sleep will help you to regulate your emotions and energy levels. Sleeping too much will contribute to feelings of apathy and lethargy. Too little sleep will increase your anxiety and stress levels. Inadequate sleep also makes it much harder for us to keep things in perspective and leaves less room in our minds for being open to new experiences.
Getting out in nature also helps to keep a healthy perspective on life. To literally see the wood for the trees. For me, standing on top of a hill, looking out over the scenery like an Enlightenment painting is best. Being near the ocean also makes me feel very calm and philosophical but it is bitter cold this time of year. Even if you live in an urban environment, getting just 10mins fresh air and daylight every day is enough to contribute to a healthier circadian rhythm, lowered cortisol levels and increased energy levels. That means: better sleep, more brainpower, less stress and a healthier physical foundation.
If you look after your body so that your baseline physical health is of a good standard, it makes it much easier to address your emotional health. Both are important in equal measure, and I have written about this in a previous blog post, but if you have a routine that is healthy for your body, your mind will have a better foundation. Energy levels are low this time of year and despite some hustlers pushing for intense workout regimens, most of us have already slipped on our fitness resolutions. The good news is you don't really need to be doing an intense workout to benefit from moving your body. Just try to keep the basics covered: not sitting for too many hours in a row, take a gentle stroll when the rain clears up, open your window for 10 minutes a day, eat at regular intervals, cook a hot meal a day, go to bed when you're tired, wash regularly and brush your teeth twice a day.
After all this, my final nugget of wisdom - possibly the most important one - is to plan for the future. When a person is severely depressed one of the key green flags professionals look for to evaluate a patient's safety is if they have future plans and goals. When people think and invest in their futures, they gain reasons to live. When plans manifest and goals are achieved, that contributes to their sense of self and produces more reasons why they belong in this life.
Each and every person reading this blog right now has talents. Each and every person has someone counting on them. Someone who loves them. You, dear reader, are so worthy of love, healing and happiness. The future holds so much hope and possibility for you. This can be overwhelming, intimidating, even frightening. But you are never alone and you are stronger than you know. The near future hold changes you could never predict. Life surprises us every day, producing more mundane wonders. So, hold on to the small things. Like drinking a cup of tea from your favourite mug every morning. Watching out for the robin in your garden to say hello. Waiting for the most beautiful sunrise you have ever seen. Day by day, as the nights get gradually shorter, the light will triumph over dark and your burdens will feel much lighter. Just keep going, taking it one day at a time.
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