10 Tips to Beat the January Blues

When is Blue Monday?

As healthcare workers, we know all too well the toll that the long hours, high stress, and emotional demands of our jobs can take on our mental health. And with Blue Monday, the supposed most depressing day of the year, fast approaching, it’s important to have strategies in place to help us beat the blues:

Blue Monday is the third Monday in January – occurring on January 16th this year

1. If you are feeling gloomy, remember it is OK to feel this way…

There are many reasons why people feel low and lack energy during the darker winter months. Some are biological so it’s helpful to understand that this is a natural response and that the feeling will pass. Talk to people about how you’re feeling, and if you are really blue check out the other sources of support below.

• • Call the Samaritans on 116 123
  • or text ‘shout’ to 85258 if you’d prefer to text rather than speak

  For further advice and mental health support:

  • Generate your ‘mind plan‘ after taking a short interactive quiz using the NHS service ‘every mind matters.’
  • Find advice and support from the Royal College of Nursing.

        2. Beware resolutions!

You’ll see lots of posts about setting yourself resolutions for January. But make sure you’re not beating yourself up in February over an unrealistic goal that didn’t work out – that’s not the best long-term motivator. Make sure that resolutions aren’t too vague, such as “save money”, “be more organised” or “lose weight”. Instead, make sure they are specific, manageable and measurable, such as “Three times a week, I am going to have fruit and oats for breakfast.”

(It may be more helpful to set ‘intentions’ for the year ahead)

This could apply to your professional life, but perhaps more importantly, your personal life. Set yourself a few simple personal intentions or goals for the year. Things that will give you a sense of achievement as you make progress. We recommend setting a few that relate to out of work activity, for example:

• sign up for a local 5k or 10k charity run and start training
• join an online class or group (e.g. book club, quiz night, yoga class) perfect for squeezing in around a busy schedule.
• Aim to visit 12 new areas/towns/boroughs within the year (i.e. one day trip to explore per month!)

3. New Year; New You? Try something new in 2023

Every year is different. How will you make this one different? On your own or with a friend, throw ideas around till you find one thing you’d love to achieve, do or learn this year that feels exciting. Work out the steps you need to take. Make a plan and take that first step.

4. Get active 

Exercise is one of the best ways to improve well-being and mood. The good news is that it doesn’t have to mean getting hot and sweaty – using the stairs instead of the lift, circulating your health care setting more often during the day or taking a short brisk walk is perfect (and ticks off number 8 as well, number 10 too if you go with a friend.) You may not want to, but the endorphin release guarantees you’ll feel better afterwards.

5. Address any worries

If you think you have specific things that are making you anxious or sad, make a list and add possible solutions. Writing things down can help identify simple solutions such as: “ask x or y for help”. Once you’ve admitted it and identified it, you can then action it.

6. Read for pleasure

It can be hard to find either time or the will to pick up your book when you spend a lot of your day getting children reading for work. But reading for pleasure has both health benefits and burying yourself in a book of your choice is a great way to take your mind off the cold. Rediscover your love of reading.

7. Eat healthily

We all know what comfort eating is: feeling down, being drawn to sugar and junk food, eating way too much. Make sure you’re eating a good, varied diet with things like nuts, fruit and veg, dairy, fish, pulses and grains. What we put in our bodies makes a difference. Take a moment to plan meals in advance to prepare for the week.

8. Get as much daylight as possible

A lack of daylight is partly why people suffer ‘winter blues’ especially as working hours are spent inside. It may be chilly but why not grab those daylight opportunities when you can, especially on Blue Monday!

9. See a doctor (if necessary)

If your low mood has been severe and is lasting more than a couple of weeks, you may want to see a GP, in case you need treatment. There is nothing wrong in reaching out for help.

10. Surround yourself with support

 Find someone to talk to – a family member, a friend or a trusted colleague or another adult. Many of your friends and peers may be having similar feelings so why not team up with a friend to support each other? If someone you talk to doesn’t understand, do not be disheartened but instead try someone else.

Are you looking for a new challenge this year?

Beat the January blues and find health and social care jobs in 2023.