Tired, sad, listless? January is a tough month for many people. Why this is no coincidence – and which strategies, according to experts, really help.
Gray, gray and even more gray: Has your mood been in the basement since the beginning of the year? There is often talk of January or New Year’s blues. But what’s behind it – and what helps against it?
“It cannot be scientifically proven that January is the most depressive month,” explains Prof. Rupert Conrad, director of the Clinic for Psychosomatic Medicine and Psychotherapy at the University Hospital of Münster. Nevertheless, according to the expert, one can speak of a phase of “increased psychological sensitivity” in January.
These are the most common triggers for the January blues
Various internal and external factors contribute to many people feeling depressed, sad or tired and listless at the beginning of the year. According to Conrad, these include:
- The stark contrast to the holidays with lots of positive activities, which is particularly noticeable at the beginning of the year.
- The “pressure of new beginnings”: good intentions, the desire for change – and the feeling of having to keep up.
- Lack of light in winter and a resulting change in hormonal balance, which can promote fatigue and a depressed mood.
- The quieter time at the beginning of the year, which leaves more room for self-reflection: “Unresolved issues also become more noticeable,” says Conrad.
January blues or depression? This is how you can tell the difference
It is always important to distinguish between a temporary low mood, which causes you to hang around for days, and depression – which requires a specialist diagnosis and treatment. According to Prof. Conrad, the key factors are duration, intensity and impairment.
If the low lasts longer than two weeks, causes severe suffering, lacks joy and motivation, or includes thoughts of self-harm or suicide, you should definitely seek professional help.
Psychologists recommend these strategies
However, you can take action yourself to combat the typical January blues. Given the history of human development, humans can be understood as large mammals with a certain tendency to hibernate, says Conrad. “Seasons also shape our lives,” says the clinic director. Accepting and making sense of this time as an opportunity to recharge your batteries can help us deal better with the lack of energy.
The specialist recommends these strategies, for example:
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Lower self-demands: realistic expectations instead of pressure to be perfect.
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Speak positively to yourself: “Be your own best friend, the one you can rely on even in bad times,” as Conrad describes it – for example, by focusing on what has already been achieved rather than on what remains unfinished.
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Positive stimuli as a reward: Anything that feels good is allowed: listening to music, doing sports, meeting friends. Even small goals can be rewarded, which is motivating.
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Create structure: Regularity in your daily routine can increase energy.
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In everyday work: prioritize tasks, separate what is important from what is unimportant and instead of falling into actionism – write down what really matters.
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Practice mindfulness: “Applying each moment mindfully makes it possible to notice the streak of light on the horizon in January, which shows that winter already contains spring,” says Conrad.
This is how you can properly support your child
Are you wondering why your children are currently slacking or have particularly strong feelings? The New Year blues can hit you too. In addition, they often react particularly sensitively to their surroundings – for example to the mood of their parents.
Prof. Conrad also recommends that children have a fixed daily structure, exercise and fresh air. Small rewards, positive activities or shared family rituals can also be supportive.
Open communication is also crucial. “Children notice when their parents are not doing well,” says Conrad. “It is much cheaper to address this openly than to keep it quiet and convey the tensions to the child in an atmospheric way.
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