Easing the January Blues: Gentle Ways to Care for Yourself This Season

For many of us, January can feel a little… heavy.

The excitement of December has faded, the days are short and grey, the weather is dull, and everywhere you look, it feels like there’s pressure to “start fresh” or completely reinvent yourself overnight.

If you’re feeling tired, low, unmotivated, or just kind of… meh, you’re definitely not alone.

This is what people often call the January Blues. For some, it might even be connected to Seasonal Affective Disorder (SAD) — a type of low mood that comes from the shorter, darker winter days. And here’s the important part: feeling this way isn’t a failure. It’s just a human response to the season.

Why January Can Feel Tricky

• Less Sunlight

• Short days can mess with our sleep, energy, motivation, and mood.

• Cold, Grey Weather

• When it’s dreary outside, it’s harder to get moving, see friends, or feel inspired.

• Life can feel a bit… repetitive.

• Post-Holiday Come-Down

• After the buzz of December, January can feel quiet — sometimes almost empty.

• “New Year, New Me” Pressure

  
  

Social media and ads make it feel like we’re supposed to reinvent ourselves overnight. If you’re just trying to get through the day, that’s completely okay.

It’s perfectly fine if you’re not ready for big changes. It’s perfectly fine if your focus is just on being rather than becoming.

Gentle, Supportive Ways to Care for Yourself

These small practices may help bring some steadiness and warmth during this time:

• Prioritise Light Where You Can

• Open curtains early, sit near windows, step outside for even a few minutes a day. If helpful, consider a daylight lamp.

• Create Mini Moments of Rest

• Pause for a few slow breaths, stretch, sip something warm. Tiny acts of comfort truly matter.

• Ease the Pressure to Achieve

• You don’t need a transformation in January. Sustainable change comes slowly and with self-kindness.

• Stay Connected

• Send a message, make a call, or arrange a virtual catch-up. Even short connections can ease emotional heaviness.

• Move in a Way That Feels Gentle

• This could be a slow walk, yoga, or simply standing up and stretching. It’s not about performance — it’s about presence.

• Be Kind to Yourself

• Notice your inner voice. If it’s harsh or critical, ask: “What would I say to a friend who felt like this?”

When Reaching Out For Support Can Help

Georgie Simmons - Integrative counsellor and psychotherapist for adults, young people and children

Sometimes, a little extra support can make all the difference. If the low mood persists, you feel heavy, stuck or these feelings start to impact daily life, talking with a trained therapist (counsellor) can help.

Talking therapy can offer a safe and non-judgemental space where you can explore what’s going on for you and get support that’s tailored to your needs. This might mean exploration, help finding practical ways to cope, help understand emotions better, build awareness or find new tools for a more balanced life.

Talking therapy isn’t about forcing change or telling you who to be. It’s about giving you space to be yourself, feel heard, and discover ways to move forward gently and at your own pace.

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