Welcome to 2026! As the New Year has just begun, so is now the time for New Year’s
resolutions and commitments. Many of us are just returning to work after the Christmas
break, or are returning home after visits with family and friends. For many people,
December can be a time of indulgence and non-stop Christmas cheer and parties. For
others, Christmas can be a very isolating time, or can bring challenges of visiting family
with whom there may be conflict.
Why January Can Feel So Heavy
It is not uncommon for many of us to experience a “slump” in January. We may be
feeling less energy, that feeling of “blah”, and finding ourselves less enthusiastic about
things in our life. Often January is when we receive the bills from Christmas, and the let
down from all the festive activities. We also may feel burned out from so many social
obligations, and are needing some time to recharge our social batteries. The January
Blues may be linked to something specific, such as stressful holidays or reminders of
absent loved ones.
When Winter Affects Your Mood
In January, the days are short and the nights are long. This lack of sunlight and vitamin
D can cause a slump in moods as well. Most of the time, this slump in mood can clear
up closer we get to spring. However, SAD, or Seasonal Affective Disorder, can be the
more severe form of the winter blues. If you are feeling a slump in mood, you are far
from alone.
A Perfect Storm of Winter Stressors
For many of us, January can be a perfect storm of physiological, emotional, and
environmental stressors. Financially, bills from Christmas may be piling up, and this can
collide with New Year’s resolutions that might include costly lifestyle overhauls.
Physically, we may be recovering from several weeks of excess, such as rich food,
disrupted sleep, and potentially some holiday cheer in the form of Christmas tipples.
These can leave us physically drained. Many of us are returning to work and
discovering our time away from the office has resulted in feeling behind on our work.
Students are also now returning to their classes, which may add another level of stress
of upcoming obligations. It may feel that our time away was not exactly rejuvenating.
Dark Days
Here in the Northern Hemisphere, the long nights and short days can directly impact our
serotonin and melatonin levels. Serotonin impacts our mood, while melatonin can
impact our sleep, leaving us feeling fatigued. This is more common in Northern parts
than in Southern parts, where in Alaska, 10% of people report feeling a deep slump in moods in the
winter compared to 1% in Florida. At this time of the year, we can give ourselves permission to go
easy on ourselves (American Psychiatric Association, n.d.).
Redefine “Resolution”
At this time of the year, we often have resolutions to lose weight, pay off debt, etc.
Sometimes when we demand a lot of ourselves, it can set us up for feeling like a failure
by February. Instead of sweeping declarations such as “I will lose 30 lbs. by summer,”
try trading a resolution for an “intention.” An intention may be that I plan to cook a
healthy, home cooked meal 3X a week, or I intent to move my body in a way that feels
good for me 1X per day, such as yoga, stretching, or getting outside for a walk. The
intention could be making small changes to lead to a healthier lifestyle. By giving
ourselves small “wins,” we can build momentum and these rewards and feelings of
accomplishment can counter the January blues we may be feeling.
Hygge
January is also a perfect time of the year to embrace “Hygge” or the Danish concept of
creating a mood of cozy contentment. This is a good time to turn inwards and embrace
a cozy atmosphere which can be rejuvenating for the body and spirit. This can be done
using candles, cooking hearty, warm, nourishing food like soups and stews, wearing
soft clothes and pajamas around the house, drinking warm teas and hot chocolate, and
cuddling with thick, soft blankets. Now is also a great time to read that book you might
have got for Christmas, or pick up your knitting needles, crochet hooks, adult colouring
book, or any other craft project. Give yourself permission to enjoy this time of rest and
inward focus. It can be a welcome break after the December frenzy.
Light Exposure
Now is a good time to “chase the light” both literally and figuratively. If the weather
permits, being outside during the midday when the sun is its strongest can help regulate
our circadian rhythm. Some people find also using UV lights in the morning to wake up
can be supportive. Try to open the blinds and allow as much natural light in as possible.
This may help brighten a slump in moods. If you have access to it, light therapy may be
particularly supportive as well, such as red-light therapy saunas.
Social Exposure
Many of us, especially those of us that may lean toward an introverted personality, may
feel socially drained after a month of parties and social engagements. This is a good
time to focus on oneself and recharge the social batteries that may have been drained
from the fury of December. Others, especially those that may lean toward a more
extroverted personalities may find the sudden slump in social activities jarring. This may
be a good time to plan some low-stakes, cozy get togethers with friends or family, such
as a games or movie night.
Schedule Activities to look forward to
Another reason this time of year can feel so long and tedious is the lack of holidays or
milestones until Valentine’s Day, or even Easter. For some, this is a welcome break
after feeling burned out from all the Christmas activities. For others, this leaves a bleak
few months with little to look forward to. This may be a good time to create some
milestones, or to embrace some little-known holidays at this time of year. Examples
could be embracing holidays such as Robbie Burns Day, Imbolc, Groundhog Day,
Valentines Day, National Trivia Day, National Bubble Bath day, etc. Some schools have
a Spirit Week, with a theme on each day of the week such as pajama day, backwards
day, etc. Some workplaces may be able to accommodate this kind of activity. They do
not have to be grand. Even planning a themed dinner night with friends of family, or
marking nights for your favourite show or watching your favorite hockey team can help
break up the monotony of winter and provide opportunities to get together and
celebrate.
Practice Self-Compassion
If you are feeling sluggish and unmotivated, try to approach these feelings with curiosity
instead of self-criticism. It is normal to be feeling down or exhausted after the holidays.
Give yourself permission to rest and recharge. Be kind to your body and spirit. Rest is
necessary to our mental wellbeing.
When to seek help
If after a few weeks, you are still feeling low mood and low energy, it may be a good
time to talk to a professional. CBT (Cognitive Behavioural Therapy), as well as other
forms of counselling, have been found to be effective in alleviating the symptoms of
January Blues or SAD. Although your symptoms may go away on their own, enduring a
low mood for several weeks or even months every year is a long time to be suffering.
Support is available! Contact Help Clinic Canada for more information about potential
counselling options.
References
American Psychiatric Association. (n.d.). Seasonal affective disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Brencher, H. (n.d.). What is hygge? Hannah Brencher Creative. https://hannahbrenchercreative.com/hygge/
Canadian Mental Health Association Prince Edward Island. (n.d.). Managing family dynamics and conflict during the holidays. https://pei.cmha.ca/managing-family-dynamics-and-conflict-during-the-holidays/
Johns Hopkins Medicine. (n.d.). Seasonal affective disorder. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
Stanford Medicine. (2025, February 24). Red-light therapy: Uses and research at medical clinics. Stanford Medicine News Center. https://med.stanford.edu/news/insights/2025/02/red-light-therapy-skin-hair-medical-clinics.html