As the days grow colder and darker in January, it’s common to feel your mood dip. This time of year can feel especially heavy, and for many, it brings on feelings of low energy, sadness, or even hopelessness, often referred to as the January Blues. For some, these feelings might linger or intensify, and a well-known way to describe this experience is through the metaphor of the black dog.

The "black dog" is a term used to talk about depression or persistent low mood. It can feel like a dark, heavy presence following you around—sometimes close by, sometimes at a distance, but always there, affecting how you feel. Sir Winston Churchill famously used this image to describe his own struggles with depression, and it's a powerful way to capture what it feels like to carry the weight of low mood or depression with you.

What Does the Black Dog Feel Like?

When we talk about the "black dog," we’re describing a feeling that can creep up slowly or strike without warning. It can make you feel tired, unmotivated, and disconnected from your usual self. Things that normally bring you joy may no longer have the same effect. Some days, it’s hard to get out of bed, and even simple tasks—like getting dressed or making breakfast—can feel overwhelming.

The black dog doesn’t just affect your mood—it influences your thoughts too. It can make you feel like you’re not good enough, that things won’t get better, or that you’re alone in your struggles. These negative thoughts can be exhausting, making it even harder to take care of yourself.

Why Does January Feel So Tough?

The winter months often make the black dog more noticeable. In January, we’re recovering from the holiday season, the days are shorter, and the weather can be bleak. Many people experience a drop in mood around this time, known as Seasonal Affective Disorder (SAD), a form of depression linked to the change in seasons and reduced sunlight.

Even without SAD, the dark days of January can bring a sense of isolation, fatigue and low mood. It’s important to recognise that these feelings are normal, and many people experience them. However, if these feelings become overwhelming or persist for a long time, the black dog may be at play.

How Can We Manage the Black Dog?

While it can feel like the black dog is always lurking, it is possible to manage its impact. Just like a real dog can be trained, we can learn to cope with depression or low mood by using strategies and getting support.

Here are some tips to help you through the dark days of January:

1. Routine is Key

Establish a simple daily routine, even when motivation is low. Getting up at the same time, eating regular meals, and setting small, manageable goals can help you feel more in control.

2. Get Outside

Natural daylight can make a huge difference to your mood, even on cloudy days. A short walk outside, especially in the morning, can help regulate your body’s internal clock and improve energy levels.

3. Talk About It

Don’t bottle up your feelings. Share how you’re feeling with a friend, family member, or psychologist/therapist. Acknowledging the presence of the black dog can help take away some of its power.

4. Move Your Body

Exercise can lift your mood by releasing endorphins, the body’s feel-good chemicals. You don’t have to do intense workouts—a gentle walk, stretching, or yoga can be enough to shift your mindset.

5. Be Kind to Yourself

It’s okay to have tough days. Being gentle with yourself, rather than beating yourself up, goes a long way. Give yourself permission to rest, take breaks and do things that comfort or soothe you.

6. Seek Professional Help

If your low mood persists or becomes unmanageable, it might be time to seek professional support. A clinical psychologist or therapist can help you work through your feelings and offer tailored coping strategies.

Final Thoughts

The black dog of depression can feel like a constant companion during the dark days of January, but it’s important to remember that it doesn’t have to define you. With the right support and coping strategies, you can manage your mood and regain a sense of balance, even in the depths of winter.

If you're feeling overwhelmed, reach out for help. You don't have to face the black dog alone.

Check out this video: “I had a black dog, his name was depression.”