Why embracing the season might be antidote to the January blues

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The usual advice for warding off low moods at the start of the year — getting outside, keeping active and eating well — still holds true. But what if, instead of trying to ‘beat’ the month, we leaned into it?

There’s no denying that January can feel bleak, no matter how carefully you plan for it. In descending order of despair, there’s Seasonal Affective Disorder (SAD), the comedown from a blissful break (particularly painful if it involved a sunny beach) and, of course, going back to work.

Cynical though it may sound — not a tone we typically take at L360 — the harsh reality of returning to regular life post-Christmas is hard to ignore. There’s something singularly cruel about being torn away, Velcro-style, from the comforts of our sofas, loved ones, pets and televisions, only to be deposited back into the office’s unforgiving lighting, Teams notifications and communal kitchens.

In such times, self-care tips, new year’s resolutions and half-hearted health kicks can feel futile. What’s required is something broader than a ‘how to’ checklist, but more practical than a vision board. Perhaps, instead of trying to conquer January, we need to reconsider it altogether.

woman lying back on sofa reading a book with legs up on the arm of the sofa and a pile of books at the foot of the sofa — Now’s the time to relax and lean in to whatever brings you joy (Picture: Pexels)

Learn to embrace the season

Contrary to the idea that a new year demands instant motivation, dramatic resolutions and visible progress, success and mindset coach Jo Irving believes January is better understood as a period of recalibration.

“Winter, in nature, is a time for introspection,” she explains. “Growth doesn’t stop, but it happens beneath the surface. Roots strengthen, energy is conserved and quiet preparations unfold before life re-emerges in spring. Humans are no different.”

January, then, needn’t be a time of frenetic activity and relentless productivity, but instead, a time for restoration. After all, this is the season when many animals hibernate, emerging only with the first signs or spring or when conditions are just right.

If you’re feeling low or lethargic, the first step, according to Jo, is to accept that you can’t change the season, so the key is to adapt. This is the time to cocoon a little more, prepare nourishing, comforting meals, say “no” more often and treat yourself with care.

There’s no need to feel guilty for taking the time to rest or slow down — it’s part of the natural rhythm of the season. As Jo reminds us, “Earlier nights, slower mornings and a gentler pace aren’t laziness, they’re seasonal wisdom.”

Keep your body moving for your mind

Of course, leaning into rest doesn’t mean abandoning movement altogether. While the benefits of exercise are far-reaching and widely known, the advantages of movement extend well beyond improved mood, better sleep and physical health.

“Gentle physical fatigue creates emotional openness,” explains Josh Dickson, founder and clinical director of wellness and therapy retreat company Resurface. “When we’re physically tired (but not exhausted), our psychological defences soften, making it easier to process difficult feelings rather than suppress them.”

This, Josh says, is why a brisk walk can often lead to unexpected clarity. And this emotional softness can serve as a much-needed antidote to the relentless, often overwhelming rhetoric that dominates the month.

Reduce social media and screen time

There’s no hard and fast rule declaring January a social media-free month, but it can be a particularly challenging time to scroll.

Half your feed is Strava screenshots and protein shakes, the other a mix of enviable holidays, picture-perfect family moments and a shockingly high number of engagement announcements (December, it turns out, is peak proposal season).

Lean into your hobbies and clubs

January often prompts people to start new hobbies, but there’s no obligation to reinvent yourself. Rather, pour a little more time into pursuits you already enjoy or those once started and long forgotten.

Low-key, low-pressure activities such as crochet, knitting, reading, writing, journalling, painting or hiking can bring pleasure without urgency (but can still involve targets or goals if you want them to).

Josh explains that activities like this create what he calls ‘micro-flow’: moments of complete absorption in which self-critical thinking naturally quietens. Research from the University of Sydney has even found that these so-called ‘flow states’ can enhance wellbeing and problem-solving by up to 250%.

The key, Josh says, is finding something with immediate feedback and a level of challenge that matches your skill. “The January blues often stem from rumination, and flow interrupts that loop without requiring you to ‘think positive’.”

No need to share it online — let it be entirely yours.

Redefine what it is to set January goals

As we’ve established, January doesn’t need to be the time for sweeping change — the kind of all-or-nothing ambition that predictably wanes before the month is through, anyway. What we’re left with, then, is an open month, one that holds possibilities beyond constant goals or visible (or performative) progress.

That doesn’t mean goals are irrelevant. Ambition still has its place, and you can continue working towards change. The difference lies in recognising that a new chapter can begin at any time, and growth doesn’t have to look the same for everyone. As Jo puts it: “We often associate growth with action and visibility, but winter growth is internal. It’s reflection, clarity and planning.”

Any goals you do set are more likely to be sustainable if they’re realistic and achievable, thereby helping avoid frustration, demotivation and, inevitably, giving up.

“When we stop fighting the natural rhythm of winter and start working with it,” Jo adds, “January becomes less about ‘beating the blues’ and more about honouring a pause. What’s happening now may be invisible, but it’s laying the foundations for what comes next. You’re planting seeds, not harvesting yet.”

Create reliable rituals for yourself

Small, repeated rituals — whether in the morning, evening or another regular pause in the day — can help settle and calm the body. “Warm lighting, herbal tea, a hot bath or reading instead of scrolling can all help calm the nervous system and improve sleep,” Jo says.

These ‘rituals’ don’t need to be too elaborate. The simpler they are, the easier they are to keep. Listening to the radio with your morning coffee, journalling at weekends or a short tidy before bed can all act as anchors that help ground and settle.

What’s helping the L360 get through January?

Katie Sipp-Hurley, assistant editor:

Woman’s Hour

I’ve always enjoyed BBC Radio 4’s Woman’s Hour. Its informative, interesting conversations are structured and easy to follow, making it ideal for listening while going about daily tasks like cleaning or the typical new year wardrobe clear out.

Yes Please, Amy Poehler

I love memoir audiobooks by people who are both actors and writers, as their immaculate delivery brings the words to life. Amy Poeher’s Yes Please is a shining example: her honest, gentle take on life and womanhood makes it an empowering and comforting companion for the commute.

Art4Fun pottery painting in West Hampstead

Painting pottery lets me get lost in the present and reach that ‘flow state’ Josh describes — all while being sociable but with minimal effort.

Anna Evdokimou, acting editor:

Air fryer cooking

I got an air fryer over Twixmas and am excited to try out recipes — I’ve already been scrolling through air fryer reels on Instagram and saving ones I want to try

On Purpose, Jay Shetty

Recently I’ve been enjoying the celebrity interviews on Jay Shetty’s On Purpose podcast (the most recent episode I listened to was with Judd Apatow). Hearing their stories about how they got started and where they are now is super motivational.

More Yoga classes

I’ve been doing weekly yoga classes with More Yoga on Fridays before work. Since the session starts at 7am, it’s dark when I go in and light when I come out, which makes Friday mornings in the office feel surprisingly easier.

Evelyn Richards, acting deputy editor:

The Traitors

Truly the main thing keeping me going this month, it’s great to know that three nights a week I can cosy up with this thrilling and twisty show on BBC1. I also recommend listening to Talk of the Townsends, a comedy podcast where Hannah and Benedict Townsend break down each episode of The Traitors.

Marathon training

I’m not saying you have to sign up for a 26-mile run, but having a goal to work towards can give you a sense of purpose and keep you looking forward into the year. I’ve found marathon training gets me outside in the winter sun for longer than if I was just walking around, and sunlight is imperative for good health and mental health in January.

Cooking

I was gifted a few recipe books for Christmas, so I’m trying to challenge myself to cook some new meals every week. Also, flicking through a book and picking out delicious dishes doubles as a great way to replace doomscrolling and get my screen time down.

Priya Raj, content editor:

The Let Them Theory, Mel Robbins

Snippets from Mel Robbins’ podcast episodes were flooding my FYP last year, and that was when I first learned about her book, The Let Them Theory. This self-help book is a mindset tool which encourages readers to focus energy on themselves in order to achieve their goals. I’m trying to limit my morning screen time, so having a positive book to read is a great way to start the day instead.

Workout dates

Rather than organising drinks or dinners with friends, we’re now trying to make social plans fit around our fitness goals by going to the gym or workout classes together. Not only does it make trying new classes less daunting, but it also keeps you accountable when it comes to sticking to your workout schedule.

Feature image: Unsplash