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January Blues: Dealing with the ‘Unhappy Month’

Cara-Louise Scott
Image shows a calendar open on the month of January [January Blues]

Content Warning: This article contains details of depression and low mood.

Cara Scott

Our mental well-being can be impacted by various challenges that arise throughout the year – grief, career difficulties, and relationship problems, to name a few. But it can also be caused by a single miserable month: January.

What are January Blues?

The January blues often manifest as a lack of motivation or energy, alongside feelings of sadness, low mood and excessive tiredness. To gain some insight into this phenomenon, Empoword Journalism interviewed Georgina Sturmer, an online counsellor who supports women through their mental health struggles.

When asked about the difficulties associated with the start of the year, Starmer said: “The festive season is over. It’s back to the reality of work stress, responsibility and relationship challenges. Financial stresses often hit us in January, too.”

The darkening skies are also “more likely to trigger poor mental health in someone who is already feeling emotionally vulnerable, such as someone with depression or Seasonal Affective Disorder.”

The NHS describes Seasonal Affective Disorder (SAD) as a type of depression that comes and goes in a seasonal pattern, meaning that symptoms are usually more severe during the winter months.

Although the exact cause of SAD is not fully understood, it has been linked to reduced sunlight exposure during the short winter days. This lack of sunlight can prevent the brain’s hypothalamus from working properly, affecting serotonin production, the hormone controlling mood, appetite and sleep. 

December and the festive period can pose challenges for individuals dealing with poor mental health. Family gatherings, food and alcohol, darker days, and the looming new year may trigger those who struggle. Additionally, not all of us have positive experiences over Christmas, especially those without family or friends. For many, the challenges of the festive period are carried into January, and the gloominess of the first month of the year can cause symptoms of SAD.

The ‘Unhappy’ Month

In 2021, the Office for National Statistics (ONS) revealed that happiness levels in the UK dropped to the lowest on record in January of that year. The month is often described as the saddest on record, with an average happiness score of just 6.4 out of 10. Of course, the pandemic was bound to have an impact, but over the past decade, national trends indicate poor mental health throughout January.

“NHS figures show that 418,652 new referrals to mental health services were received in January last year”

Alison Kerry, who works for the mental health charity MIND, proposes how our bodies respond to daylight, which can affect our mood. The light entering our eyes essentially triggers changes in the body’s hormone levels, with light actively inhibiting the production of the sleep hormone melatonin, causing us to wake up. Individuals experiencing SAD are more susceptible to the effects of shorter daylight hours in winter, leading to increased melatonin production and the development of lethargy and symptoms of depression.

How can we combat January Blues?

NHS figures show that 418,652 new referrals to mental health services were received in January last year. However, these statistics represent a fraction of those in need of help. Starmer explained that some people “might not reach out for help straight away as this is the beginning of a process of seeking support.”

Sturmer offered some advice if you feel like you’re starting to slip into a low mood this month, saying: “Figure out what is within your control and what you can change. This might mean thinking about your daily routine.

“It can be easy to slide into a mid-winter period of hibernation”

“Sometimes it’s worth making changes to our lifestyle so that we can get outside into the fresh air. Or thinking about our home or work environment, to make the most of access to natural light and greenery.”

Starmer encouraged those experiencing poor mental health to remain vigilant about any suppressed feelings, which are often to blame for low mood. Reaching out to your support network is also important.

“It can be easy to slide into a mid-winter period of hibernation. But if you’re struggling to cope, this is exactly when we need the support and friendship of our loved ones,” she explained.

If you feel you need help with your mental health, see your GP or healthcare professional. Alternatively, you can find a list of resources here.

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Featured image courtesy of Glen Carrie on Unsplash. No changes have been made to this image. Image license found here.

I am a waitress and writer currently living in London! Graduated last year from the University of Birmingham with a first-class BA English and Creative Writing degree. I am an aspiring young journalist with a love for writing anything related to current affairs, opinion, mental health, food and drink, and travel!

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