A Doctor Shares 5 Tips For Coping With Winter Blues

Even for those of us who feel more comfortable and calm during winter months, January can feel like a real slog. The celebrations and excitement of the festive season are over, there are still months to go until warmer, brighter days and often, many of us are plagued with colds and flus.

We’re all feeling it, too with an 800% increase in searches for “Blue Monday” on Google over the past week.

Now, while Blue Monday is a marketing gimmick and not something we should have been stressing over, there is some real psychology behind the blues we feel in January and Dr Imren Sterno, AXA Health Insurance’s Lead Clinical Psychologist has shared how to tackle it.

How to help your mental health in winter, according to a doctor

Dr Sterno reveals: “The festive season tends to disrupt routines and offer increased social connection and anticipation, which can be positive for some, and when this ends, people find this impacts on their mood negatively as they return to the structure and responsibilities of day-to-day life.”

“Paired with reduced daylight, colder weather, and high expectations around New Year’s resolutions, can increase pressure and self-criticism. These factors can combine to make January feel like an emotionally heavier month.”

Dr Sterno shared his five tips for getting through.

Be kind to yourself 

There is a lot of chatter at the start of the year about self-improvement and hitting new life goals but when you’re feeling low, this can contribute to low self-worth.

Instead, Dr Sterno recommends taking it easy: “January is often framed as a month for major change, but unrealistic expectations can lead to increased stress. Instead of trying to change your life in January alone, focus on small, achievable goals instead of drastic resolutions.

“Celebrate your progress, however minor, and practise self-compassion, remind yourself that periods of lower moods are normal and often only temporary.”

Get active

Personally, I don’t feel motivated to exercise during winter but I have found that yoga can really calm my body and help me to loosen up a little. Dr Sterno says: “Exercise is one of the most effective ways to boost mood and wellbeing. Even just short bursts of exercise, such as stretching, walking or a quick home workout, can release endorphins and help reduce stress*.

Nourish your body

“Eating a diet rich in vitamins, minerals, and protein supports both mental and physical health. Throughout January, it is essential to ensure you are eating healthy meals, staying hydrated and reducing highly processed or excess sugar.

“Processed and overly sugary foods can cause energy spikes followed by crashes, which can increase feelings of fatigue or low mood.”

Personally, I opt for soups and stews for warm, hearty meals that still 

Get outdoors

While these grey, cold days don’t exactly entice us to head outside, the psychologist urges that it can be very beneficial: “Spending time outside is crucial for both physical and mental health, even during the cold, dark January days.

“A short walk, time in a garden, or simply sitting by a window with natural light can boost mood, help regulate sleep, and improve vitamin D levels. Regular exposure to daylight throughout January can support circadian rhythms and help counteract Seasonal Affective Disorder (SAD).”

Reach out to friends and family

Finally, socialising can really lift your spirits this month: “Maintaining social connections is essential for wellbeing, especially during the winter months. Reaching out to friends or family, even for a quick chat, text, or video call, can help reduce feelings of isolation and provide emotional support.

“Talking about how you feel can be frightening or something that is not natural to you. However, you can start small, by simply spending time with others, it can improve mood, give perspective, and help you feel more connected.”

Help and support:

• Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.
• Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI - this number is FREE to call and will not appear on your phone bill).
• CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.
• The Mix is a free support service for people under 25. Call 0808 808 4994 or email help@themix.org.uk
• Rethink Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.