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As the festivities end and winter stretches ahead, many of us face challenges like Seasonal Affective Disorder (SAD) or the 'January blues.' If you're feeling this way, you're not alone - let's explore how to face these feelings together.
Seasonal Affective Disorder (SAD), often called "seasonal depression," is a type of mood disorder that occurs at specific times of the year, most commonly in the winter months (so that’s ‘right now’ if you’re in the northern hemisphere). It’s linked to reduced exposure to sunlight, shorter days, and colder weather, which can disrupt our internal rhythms and affect brain chemistry.
Closely related, the "January blues" is something many of us feel as the holiday/festive period comes to an end. The cheer fades, the days feel dark and endless, and it can be hard to shake off that sense of fatigue. Many worry about things like money or getting back into the swing of work. It’s completely normal to feel a bit low during this time - it’s like your energy and enthusiasm went on holiday and forgot to take you along. If this sounds familiar, you’re not alone, there’s nothing to be ashamed of and there are ways to work through it.
Overcoming SAD and ‘the blues’ this month
Actually, hold on, did you need the above descriptions? I’d guess probably not, you’re likely here because you’re aware of how you’re feeling. In my little part of the world, bypassing any kind of ‘label’ and even to an extent what sufferers ‘feel’ during this time can actually be the key to reintroducing a bit of normalcy back into your own life.
And yes, it’s been a hectic 6/7 months, but it’s nice to be back posting again. Let’s get into it…
You’re unique and so is how you experience the January Blues and/or Seasonal Depression
Everyone experiences SAD or the January blues differently, shaped by their unique perspective and circumstances. Your starting point will be different from the next persons and so on. You’ve had a very unique journey (this is what makes you, ‘you’ after all), you’ll likely know the facts, you’re already in it, dreading it, have researched it and would probably benefit most from having a fresh perspective and a new set of ideas to proactively navigate through what is well known to be one of the toughest months of the year as far as mental health is concerned.
Drawing from my own experience, the simple ‘dread’ of January usually begins to manifest towards the end of September, hits me full in the face right now and then subsides towards the end of the month… but not this year. Without any intention to combat the feeling and somehow unknowingly, it has completely gone. I have my own mental health story so, there is your first ray of hope – it can be easier but only if you really truly want it to be.
Practical steps to help you through SAD and a darker feeling through January
Drawn from my own studies, research and experiences as an NLP therapist and Practitioner I’ve noted there are some very basic steps or ideas I’d like to share. The first four are more generic ideas followed more by the nitty gritty of true seasonal feelings written from my own personal experiences in overcoming them.
Get outside and soak up some daylight
Even though the days are short, making time to step outside during daylight hours can work wonders. A walk in the park or even just standing by a sunny window helps boost your mood by increasing your exposure to natural light, which supports your brain in producing serotonin—the "feel-good" chemical.
Why this works
Exposure to natural light is crucial for regulating your circadian rhythm, the internal body clock that governs sleep-wake cycles. Sunlight boosts serotonin production, a neurotransmitter that improves mood and promotes feelings of well-being. Even on cloudy days, outdoor light is significantly brighter than indoor light, helping combat the sluggishness often associated with SAD and the January blues.
2. Create small, positive routines
Set yourself up with little rituals that bring comfort and joy. Whether it’s enjoying a warm cup of tea while reading, journaling your thoughts, or listening to uplifting music, these small acts can make each day feel more purposeful and enjoyable.
Why this works
Engaging in regular, pleasant activities activates the brain's reward system, particularly the release of dopamine, which enhances motivation and pleasure. Routines also provide a sense of control and stability, reducing stress by calming the amygdala (the brain’s emotional processing centre). The predictability of routines can lower anxiety and create a sense of accomplishment, even for small tasks.
Connect with people
Feeling low can sometimes make you want to retreat, but reaching out to others is one of the best ways to lift your spirits, maybe they are feeling the same way too? Whether it’s a quick chat with a friend, joining a group activity, or even saying hello to a neighbour, human connection reminds you that you’re not alone and can make the season feel a little warmer.
Why this works
Social interaction stimulates the release of oxytocin, sometimes called the "bonding hormone," which fosters feelings of connection and trust. Talking with others, even briefly, activates areas of the brain associated with pleasure and reduces levels of cortisol, the stress hormone. This is particularly impactful during the darker months when isolation and loneliness can exacerbate depressive feelings.
Set a goal or try something new
It doesn’t have to be anything big - maybe it’s starting a new book, trying a recipe, or planning a weekend activity. Having something to look forward to, no matter how small, can help break up the monotony of the month and give you a sense of accomplishment.
Why this works
Setting goals triggers the release of dopamine, particularly when you accomplish even small milestones. This neurotransmitter plays a key role in motivation and reward processing. Novelty—trying something new—activates the brain's hippocampus and prefrontal cortex, areas linked to learning and pleasure, which can provide a mental "reset" during the monotony of winter months.
Remember, January is just part of a season — it doesn’t define the rest of your year. Small steps can make a big difference in turning the page to brighter days ahead.
The more nuanced side of the January Blues and SAD. My Personal Experience
Yes, these are mine and it shows no matter who you are, these feelings are legitimate. You can also treat this as an exercise;
(a) List everything you can think of as to why you find this time of year particularly hard
(b) Write some practical ideas or actions to overcome or side-step those feelings.
Thought: I can’t stand the cold, money is scarce, I’m bored, not much is happening.
I don’t want to go outside, bad memories surface, I’m feeling low, there’s no one around to talk to, places are closed more often, it’s restricting.
Action: A trip to the GP (or anywhere)
For me this actually manifested in a diagnosis or Raynaud’s, meaning the unpleasant comments from people complaining to me about the cold ‘being the same for them’ pretty much ceased.
Action: Replace, Distract and Re-Define.
I put what money I have spare onto one card to avoid constantly having to open my main banking app until February which works wonders.
I’ve found more joy in my work and my children which combats the boredom and on the plus side, from home, with a heated blanket.
Thought: Everywhere sounds and feels eerily quiet no matter how many people are around.
(Pinpoint the bit that brings you down the most)
Action: Stay home and stay warm, create a safe cocoon for yourself.
Out of all the many reasons I used to dislike January and maybe do still a bit, I think it is the cold that gets to me the most. I create a warm, comforting space for myself at home. If like me, the cold is your biggest challenge, focus on keeping one room cozy and inviting. Whether it’s using a heated blanket, layering up, or carrying a trusty hot water bottle when you venture out, find what works for you to stay comfortable whilst avoiding unnecessary outings.
Thought: How will I get through? Will it ever end?
Perhaps I should ‘work, work, work’ to distract the entire month away or get into bed and try to sleep the month away?
Action: Come up with a plan and ideas and then have backups to those as well.
Well, booking any kind of appointment to have a reason to get out, do something, speak to someone different – dentist, doctor, all sorts is actually helpful for your mental health as is staying warm at all times and keeping busy. Plus there are added benefits of ticking off a few ‘life admin’ tasks that have been placed on hold for a while.
For me, making lots of plans is a good distraction. If it involves other people, then it is important that they know you could change your mind last minute and not meet/speak. If someone is making you feel in any way bad about this then eventually you’ll learn to not really put so much emphasis on other people’s feelings as perhaps they aren’t worth your time.
Thought: Argh, I’ve done it again - Too many commitments
Somewhat contradictory to the above but now I have no idea how I’ll feel on the day, if I cancel - I’ll be ‘blacklisted’, how will I get anywhere with less money or being so cold, do I really want to go anywhere?
Action: Play it forward.
With each idea you think might be worth a try, really try and envisage to see whether it would help or hinder you.
To expand a bit more on the above. This has changed many times for me but I now actively tell people that I will not be meeting anywhere cold or even better, not at all. I’d like to use this January 2025 to stay warm and cosy without having to worry about what others think of me. As long as my children and husband have me around when they are home and I am able to work (which I LOVE) then that sits well with me. If someone were to turn up to say hello then I can decide on the spot if I feel I can or cannot. I am able to communicate that easily to those who do understand because those who do not (by no fault of their own) cannot be in my life.
Thought: I’m really selfish for just wanting to survive…
It’s okay to focus on yourself when things are tough. It’s not selfish - it’s necessary to take care of yourself so you can take care of others later
Action: Deliberately go into survival mode.
Yes, that’s right, it can be a good thing! How can you expect to be able to take care of others (in any capacity) if you aren’t taking care of yourself first? This is my go-to when I am just about to hit crisis mode. I STOP for a couple of seconds and ask myself – do I want to go to bed for the day (if feasible) or do I want march on through and get on with it? For you, hitting the sack may not be an immediate choice, but it’s likely there is a similar option if you look hard enough.
Both come with pros and cons but ask yourself what you need to do in that moment when you feel like you are going to scream, implode and just cannot cope. I go to bed, put on a sitcom for distraction and if possible, sleep. The days I power through usually work well too – they can be tough but the reward of knowing you did it at the end of the day gives an endorphin release, so it’s a nice feeling.
Thought: January is long and it scares me a bit.
It is, it really is?
Action: Bite the bullet and prep for the entire month.
When I foresee a January that frightens me – instead of allowing the fright to take over, I go back to that list of ‘why’ and the list of ‘back up plans’. Pre- January or in the first week of, make the decision to choose a way to tackle the month and prep accordingly, even so much as getting the items you’ll need to see you through.
Lately my prep is a good stock of chocolate (purchased using my ‘one card’ for the month) and of course, my heated blanket. My husband is also alerted and knows in advance what my coping mechanisms are.
Thought: No-one understands, how do I get help?
Eighteen weeks as an outpatient at The Priory many years ago, helped me to realise that if I need help of any kind, then ask. It is the only way, sure, the hardest way, yet the most effective.
Action: Ask for help!
This is helpful when you know you want to prep etc. but you need that push, that final bit of motivation. Try to explain to a friend, relative, a therapist or whoever you’ll rely on whilst in survival mode and if there is anything they can do to help you then go for it. If it is too difficult then keep this simple.
I’ve reached the point whereby I feel maybe 80% comfortable to just say “help”! Easier said than done but one to keep in mind. Once you ask the right person/people for some help, they can either take the reigns and help you feel lighter, or you can instruct them. Perhaps you need a friend to stay over for several days, sit in bed watching movies and ordering take out. Or on the contrary, send a generic message to all to say you are going offline for a few days to reset.
Still left with a heavy dose of SAD?
Here are four more hints to help manage and overcome Seasonal Affective Disorder (SAD):
Light therapy
One of the most effective ways to combat SAD is to use a light therapy box. These devices mimic natural sunlight, which can help regulate your internal clock and improve your mood. Spending 20–30 minutes each morning in front of one or on your desk etc. can make a noticeable difference over time.
Why this works
Light therapy mimics natural sunlight, which helps suppress the production of melatonin (a sleep-inducing hormone) and regulate circadian rhythms. This not only improves energy levels but also promotes the synthesis of serotonin, aiding in mood stabilization. Consistent use of light therapy has been shown to alleviate symptoms of SAD in up to 80% of cases.
Stay active
Exercise, especially outdoors, is a powerful tool against SAD. Even a brisk walk can boost endorphins, reduce stress, and help combat feelings of lethargy. If getting outside isn’t possible, try indoor workouts or yoga to keep your energy flowing.
Why this works
Exercise increases the production of endorphins, natural chemicals in the brain that reduce pain perception and enhance feelings of happiness. Physical activity also boosts the release of brain-derived neurotrophic factor (BDNF), which supports brain health and combats the negative effects of stress. Outdoor exercise offers the added benefit of exposure to natural light, further amplifying its positive effects.
Nourish your body and mind
What you eat affects how you feel. Focus on a balanced diet with plenty of fruits, vegetables, whole grains, and omega-3 fatty acids, which are known to support brain health. Staying hydrated and limiting processed foods or sugary snacks can also help maintain stable energy levels.
Why this works
Dietary choices influence brain function and emotional well-being. Omega-3 fatty acids, found in foods like fish and flaxseed, support the production of serotonin. A diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that promote neurotransmitter function. Avoiding sugar highs and crashes helps maintain stable blood glucose levels, which can influence mood and energy.
Seek professional support when needed
If SAD feels overwhelming, reaching out to a therapist or councillor can provide you with tools to cope. Cognitive-behavioural therapy (CBT) is particularly effective for addressing the negative thoughts and behaviours linked to SAD and then there’s a more holistic path by diving into some NLP therapy as it can have more of an ‘instant impact’. Medication may also be an option for some people, so don’t hesitate to discuss what’s best for you with a healthcare professional.
Why this works
Therapies like CBT or practising visualisations rooted in NLP can help reframe negative thought patterns by creating new neural pathways. This neuroplasticity allows the brain to "rewire" itself toward more positive thinking habits. Medications, such as selective serotonin reuptake inhibitors (SSRIs), increase the availability of serotonin in the brain, directly addressing the chemical imbalances that contribute to SAD.
Remember, SAD is a real condition, not just "feeling off." There’s no shame in taking steps to feel better - it’s all about finding what works for you to reclaim joy and balance in the darker months.
Professional help with SAD and the January Blues
Well thanks for coming back to visit me, it's good to have you here and if you feel like you need any further help then do get in touch for some NLP.
For this month (Jan ’25) I’m also offering a ‘special package’ specifically designed to help succinctly with the January Blues and SAD. I’ve developed my own set of visualisations and techniques to help you through and as always, once we’ve had our initial chat, I’ll tailor it for your needs.
With the package you’ll save over 60% versus my normal offerings and benefit from over two and a half hours of one-on-one time with me.
Check out my exclusive therapy package to help you overcome Seasonal Affective Disorder/the January Blues.
See you soon,
Rebecca x
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