It’s the same for me every January, and it still manages to catch me by surprise. After the hustle and bustle of Christmas, by mid-January, when the weather is relentlessly cold and wet, the days are short, and daylight is scarce, I often find myself gripped by a general feeling of low mood, vague sadness, lack of motivation, tiredness, and low energy—otherwise known as the January Blues.
Things I usually enjoy don’t give me much pleasure. My favourite activity becomes lying on the sofa, endlessly scrolling Instagram, while I struggle to find the motivation to do anything at all. I crave refined carbs, feel restless, and am often full of self-doubt, with life seeming like a never-ending chore with no light at the end of the tunnel. Does this sound familiar?
This year, however, I am determined to tackle my January Blues head-on with some science-backed strategies, which I am sharing with you here:
1. Get Morning Light Exposure
Why: Shorter days and less sunlight can disrupt your circadian rhythm and lower serotonin levels, which can negatively impact mood.
How: Get as much light exposure as possible, especially early in the day. If the weather allows, go for a short morning walk. Alternatively, invest in a light therapy box and use it for 15–30 minutes after waking.
2. Practice Gratitude
Why: Gratitude is more than just a social media buzzword—it’s a proven positive psychology strategy. Research shows it can increase feelings of happiness and positive emotions by reinforcing positive neural pathways and reducing the prominence of negative thoughts.
How: Write down three things you’re grateful for each day. While writing, take a moment to truly feel the gratitude. These don’t have to be monumental; a nice cup of coffee, a hot shower, or a loved one’s hug can all make the list. For example, I’m grateful right now to be enjoying a quiet hour alone at home, with a cup of coffee and sunshine on my face.
3. Move Your Body
Why: Physical activity reduces depressive feelings and anxiety while boosting self-esteem and cognitive functioning. This is partly thanks to the release of endorphins—our natural happiness hormones.
How: Make movement a non-negotiable part of your daily routine. Choose activities you enjoy—yoga, walking, or a fun workout class. If a full workout feels daunting, try “workout snacks” throughout the day, like squats while waiting for the kettle to boil (a trick that has reduced my tea consumption quite dramatically!).
4. Practice Mindfulness
Why: Mindfulness teaches us to stay with difficult emotions without suppressing, analysing, or amplifying them. Studies suggest it can help manage stress, cope with challenges, and reduce anxiety and depression.
How: Pause and check in with yourself. Feel your body, sense your breath, and acknowledge your emotions with kindness. This can be practiced through meditation, journaling, or mind-body exercises like yoga or Tai Chi.
5. Nourish Your Body
Why: A high-quality diet isn’t just good for physical health—it’s also vital for emotional well-being.
How: Eat plenty of fruits, vegetables, complex carbs, high-quality proteins, and fibre. And remember, food should bring joy! Treat yourself occasionally to something indulgent, like the beautiful decadent chocolate mousse cake I stuffed my face with today.
6. Get Out into Nature
Why: A brisk walk outdoors always lifts my mood. I believe it’s the combination of mindfulness, physical activity, and the soothing presence of nature that works wonders.
How: Bundle up and head outside! It doesn’t have to be a scenic hike—just breathe in the fresh air, move your body, and enjoy the process. Bonus points for a great podcast or playlist, but often it's silence I crave.
7. Find Joyful Activities
Why: Fun and laughter boost happiness and strengthen social connections. Activities that put you in a “flow state” can also significantly enhance well-being.
How: Think about what fun looks like for you—whether it’s socialising, playing games, creative projects, or learning something new. Make time to do something just for you.
8. Put together a happiness playlist
Why: Listening to music can reduce your blood pressure and make you feel less anxious. In addition there is research showing, that upbeat music can have a very positive effect on our wellbeing.
How: Make a playlist of songs that make you feel happy (there may be some uncool and cheesy ones on there!) and then listen to it for 20 minutes every day.
9. Be Kind to Yourself
Why: Self-compassion can help us navigate challenging emotions and accept that it’s okay to feel this way. Higher levels of self-compassion are linked to increased feelings of happiness, optimism, curiosity and feeling of connection to other people.
How: Remind yourself that many others experience similar feelings in the winter months —and it too shall pass. Cut yourself some slack, take a break and be kind to yourself. If self-compassion feels difficult, try a loving-kindness meditation to cultivate warmth and kindness toward yourself.
These are some of the strategies I know work for me, and I hope they’ll help you, too. What about you? Share what helps you beat the January Blues in the comments, so we can expand our happiness toolkit together!
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