Published: 15th January 2026.
Last updated: 15th January 2026.
Author: Cara Sherratt.

 

January certainly has a reputation for being one of the most depressing months of the year. Short days and long weeks between pay cheques follow on from a month of eating, drinking and being merry. So, it’s no wonder terms such as “Blue Monday” have been coined and attributed to days that sit in the thick of January. But what are some of the main contributing factors to the January Blues, and what can you do to help alleviate feelings of stress, energy reduction or disrupted routines? Remember, if you or anyone you know is experiencing prolonged low moods, ensure you have the right training to advocate for them or respond in a mental health emergency.

 

A Case of “SAD”

During the periods of the year where the days grow shorter and colder, many people experience a real dip in mood or energy. This phenomenon is often attributed to something called Seasonal Affective Disorder, or SAD. SAD is a type of depression that typically hits individuals when daylight hours are limited. Symptoms can include tiredness, difficulty concentrating or a loss of interest in activities that were previously enjoyed. Reduced sunlight is believed to disrupt circadian rhythms and lower serotonin, which can heavily influence mood.

 

What You Can Do

If you find yourself suffering from any effects of SAD, there are a few things that you can try. Light therapy, particularly from a special type of lamp (often called a SAD lamp) which mimics the pattern of natural sunlight. By recreating a sunrise and sunset pattern, SAD lamps use light to help regulate the body’s internal clock. Additionally, maintaining a consistent sleep schedule that ensures you get enough hours of undisturbed sleep could also help symptoms. Curate a relaxing bedtime routine and be sure to stick to timings the best you can each night.

 

The Post-Festivities Slump

The reality of January for many of us follows a busy festive period of gifts and cheeseboards that really gets the oxytocin flowing. Naturally, the return to work and clamber back down into reality that comes after the Christmas period can leave us feeling deflated. The post-holiday blues are defined as a period of anxiety, depression, or stress associated with the end of the holiday season.

After a blissful time not knowing what day it is, or how many calories are in a whole tub of Quality Street, life is replaced by whispers of Dry January, dieting and chasing a pay slip that has too much month at the end of its money. Such a stark turnaround from fun to frugality as we settle back into regular routines is bound to make those January blues set in.

What You Can Do

A little forward-planning can go a long way during the winter months, from setting realistic New Year goals that don’t feel overwhelming, to ensuring you don’t throw your rest and reset routines out the window too much during the festive period itself. Prepare for the changes that occur in January and consider things such as preparing a budget in advance to help alleviate some financial stress. Consider making dietary changes slowly or try to pace your celebrations and avoid binge-drinking alcohol to help swerve the hangover of January itself.

 

Financial Recovery Begins

Unless you are one of the few people who spend the year planning for the financial cost of Christmas in advance, you may feel slightly heavier under the financial pressures of the season. Giving gifts, buying extra food, clinking champagne and even travel costs can soon add up, with the Bank of England estimating that the average household spends an average of £700 more in the month of December. This additional cost is often unaccounted for or has a knock-on effect on the months that follow. January is notorious for being the longest period between pay days in the year, with many being paid before Christmas and not again until January end.

What You Can Do

To help minimise the January blues caused by additional financial stress, consider forecasting spend before the season begins, or even save a little each month throughout the year to combat a large sum being spent in a short amount of time. Streamline what is important to you during celebrations and prioritise, would you rather cut down on presents to eat more, or could you consider swapping your usual tipple for a cheaper alternative? Create meal plans that will help see you through January, full of cheaper, nutrient-rich foods that are still enjoyable, or consider ordering food shops for January in advance so that costs are already accounted for.

 

The Mighty “To Do” List

Taking your eye off the ball for even a week can result in having twice as much housework and double the personal tasks to tackle on the other end. The festive period for many brings with it lots of visitors, an increase in cooking (and eating!) as well as an additional amount of rubbish and gifts to sort through. This means that a usually manageable to do list can get out of control, quickly. January is well-renown as being a month to reset and sort things out, but that often comes with feelings of being overwhelmed and possibly stressed.

What You Can Do

Simply put, you can get organised and get some help. Don’t be afraid to call in those around you for a big of support in tacking that mighty January “to do” list. Whether that’s at home, or at work, sometimes even just talking about what needs to be done can help you to align priorities and pull together a plan of action. No matter what you are trying to tackle, if it’s the cleaning at home or that New Year checklist at work, determine your timeframes and limit distractions and get started. Keep track of what needs to be done, write down tasks, break big tasks down into bite-size chunks and decide if anything can be shared or delegated to make things feel a little easier.

 

Future-Proof Your Mental Health Strategies with Training

Taking Mental Health First Aid training can allow you to not only learn the signs, symptoms and management techniques associated with mental health, but it can also allow you to support employees in the workplace who are experiencing mental ill health or distress. This support can vary from having a non-judgmental conversation with a colleague to guiding them towards the right support. We offer a range of mental health courses that create a suite of training that can help to support individuals at different levels. Book your mental health training today to gain the following skills:

• Be able to recognise the early signs and symptoms of common workplace mental health illnesses
• Have the necessary skills to have a supportive, non-judgmental conversation with those who need it
• Possess the knowledge and confidence to guide colleagues to the appropriate professional support if they require it
• Promote greater awareness of mental health in the workplace and reducing stigma
• Know when to encourage individuals to speak with health professionals such as GPs to see what support is available

 

Sources

NHS, Counselling Directory, Bank of England