Coping with Low Mood: Practical Tips to Overcome the January Blues
January is often a challenging month for many. The excitement of the festive season has faded, the days are short, and the weather can be gloomy. These factors can make it harder to stay positive, and it’s common to feel your mood dip. But what happens when these feelings persist? How can we recognise and manage what’s often described as low mood?
In this post, I’ll explore what low mood is, why so many people struggle during this time of year, and most importantly, how you can start to regain control over how you feel.
What is Low Mood?
We all have down days. Days where we don’t feel like ourselves. Days when we just want to crawl back into bed. There are days when motivation seems out of reach, even for the simplest tasks. Our energy feels low, and the usual spark that keeps us going feels dim.
Sometimes, these down days come without warning, triggered by nothing in particular—just a heaviness that lingers in the background. Other times, they may be the result of overwhelming stress, a setback, or an accumulation of life’s pressures.
Down days can look like feeling stuck in a fog, where everything feels like it’s moving in slow motion. They can also be filled with doubt, uncertainty, or a sense of loneliness, even when we’re surrounded by others. On these days, even simple interactions can feel draining, and we may find ourselves retreating inward, seeking solitude or silence.
You’re not alone in feeling this way—everyone has down days.
Why Do We Hide Low Mood?
From my work as a Clinical Psychologist, and through everyday conversations, I’ve found that many people struggle with low mood but keep it hidden. Often, even close family and friends may not realise what’s going on. Many feel the need to put on a brave face and push their feelings aside just to keep up with the demands of life—whether it’s parenting, work, or other responsibilities. The pressure to meet expectations can feel overwhelming, so they carry on as if everything is fine, sometimes for years, all while hiding how they truly feel inside.
Even those who always seem happy and energetic may be struggling behind the scenes. People often compare themselves to others and feel they’re falling short. In a world filled with highlight reels on social media, it’s easy to think everyone else is happy, successful, and thriving. For someone feeling low, it can seem like happiness is something you either have or don’t have. This belief can lead to feelings of inadequacy, as though they’re flawed or broken.
Why January Feels Tougher
The winter months, particularly January, can be especially difficult for those struggling with low mood. With shorter days, less sunlight, and colder temperatures, it’s easy to feel more isolated, tired, and disconnected. For some, the transition from the busy holiday season to the quietness of January can heighten feelings of loneliness or sadness.
Seasonal Affective Disorder (SAD), a type of depression related to the change in seasons, can also play a role. But even without a diagnosis of SAD, the dark, grey days of winter can be enough to make many people feel down.
Low Mood Is Not Permanent
How often someone experiences dark days and how intense their low mood feels can vary from person to person. While it’s normal to have down days, it’s important to understand that low mood doesn’t define who we are. It’s not a permanent state, even though it may sometimes feel that way.
Many people view low mood as a sign of a “faulty brain” and believe it’s something they can’t change. As a result, they focus on hiding it, going through their days doing all the ‘right’ things—smiling, working, and taking care of responsibilities—while feeling weighed down inside.
But here’s the key: we can do something about it. Research shows we have more control over our emotions than we might think. Our mood isn’t fixed. It’s a feeling we experience, and we can actively work to shift it in the direction we want.
Building Your Emotional Toolkit
This doesn’t mean we can completely get rid of low mood or depression. Life will always bring challenges—hardship, pain, and loss—which naturally impact both our physical and mental health. Instead of trying to erase these feelings, we can focus on building a toolkit of strategies that help us cope.
The more we practice using these tools, the better we get at applying them when we need them. Think of it like learning an instrument or practising a sport—you get better over time, so when life throws challenges your way, you have something to rely on.
Here are some basic ‘first-step’ tools that can help anyone struggling with dark days or low mood:
Routine: Establish a regular routine. Having set times for waking up, eating, and resting can create a sense of structure and purpose.
Movement: Regular movement, even a short daily walk, can help boost mood by releasing endorphins. It doesn’t have to be intense—gentle movement is just as beneficial.
Talk to someone: Sharing how you feel with someone you trust can help. Talking about your emotions often lightens the burden and helps you process how you’re feeling.
Get outside: Natural light, even on a cloudy day, can make a significant difference. Try to spend time outside, even if it’s just for a short walk.
Plan a meal: Check out a new recipe, go shopping for the ingredients and cook a nice meal. It’s amazing how much of an achievement this can feel when you are feeling low!
Mindfulness: Practising mindfulness can help you stay grounded in the present moment, which reduces anxiety and helps shift your focus away from the negative thoughts often tied to low mood. Check out “Insight Timer” for some great free mindfulness sessions!
Seek professional support: Sometimes, you need guidance from a health professional. Therapy can provide you with tailored strategies to help you manage your mood.
Final Thoughts: Taking Control of Your Emotional Wellbeing
Low mood can feel like a persistent shadow, especially during the darker months of January. However, it’s important to remember that these feelings don’t have to define you. You’re not stuck feeling this way forever, and you have more control over your mood than you may realise.
Having down days is part of being human, but with the right tools and support, you can manage them and feel more like yourself again.
If you’re struggling with your mood, reach out for help. You don’t have to face it alone, and you don’t need to hide how you’re feeling. The path to emotional wellbeing is a journey, but with the right strategies, you can start to move forward, even in the darkest of months.