Are the January Blues real in Australia?

If you’re feeling this way, don’t worry, you’re not alone. In fact, there’s a coined term for it called the “January Blues”. However, this phenomenon is often believed to be more common in the northern hemisphere, where the winter months produce cold, wet and short days over the new year period. One study in the UK, conducted by consultancy Mercer, even claimed that up to a third of all sick days are taken in January!

So, with the warm and sunny weather synonymous with this time of year in the southern hemisphere, are the January Blues a real thing in Australia?

What are the January Blues?

You may have heard of Seasonal Affective Disorder (SAD), where mental health is impacted by the change of seasons. However, while SAD may exacerbate negative feelings in January, this is not the same as the January Blues. 

The January Blues are defined as a situational depression and is associated with how we think and feel. In contrast, Seasonal Affective Disorder is more serious, often presents stronger symptoms, and is characterised as a type of depression known as major depressive disorder. 

This is not to belittle your feelings during the January Blues but it is a reminder that they will not last forever. Your feelings – or ‘blues’ – are likely to be caused by one, or any number, of the following: 

1. Family members and friends who you see during the holidays are gone.
2. Holidays are over, which means the festive decorations are all but gone and everything has returned to normal.
3. Drinking and eating to excess has left you feeling sluggish or down as you’ve put on Christmas pounds.
4. You may not have done everything you planned.
5. The New Year’s resolution you’ve made is already proving hard to keep (or you’ve failed already).
6. You’ve spent more money than you wanted over Christmas, causing increased financial anxiety.

Essentially, those feel-good endorphins many of us experience over the Christmas break quickly begin to diminish at the beginning of January. Furthermore, after the festive period, we can be left feeling both physically and emotionally drained from all those “fun times” we’ve had. This exhaustion, in combination with a drop in our endorphin levels, leads to a decline in our mood — and it’s here where the January blues are born.

These feelings can range from low mood, sadness, low energy, low libido, lack of motivation and anxiety. These unwanted emotions can make us feel like there’s nothing to look forward to, and that our hopes and dreams for the new year are not achievable. Some of the symptoms are as follows, although everybody is different:

• Wanting to spend one or two days in bed or on the couch.
• Unexplainable feelings of sadness during the early months of the new year.
• Struggling to find the motivation to do certain things but can still manage life duties such as going to work and taking care of your home.
• Unusual trouble sleeping.

How can you deal with the January Blues? 

There is no quick fix to the January Blues, but that doesn’t mean it’s ideal to let the feelings fester in the hope they’ll disappear on the 1st of February. Whatever situation you’re in, there are some practical things you can put in place to help you look forward to the rest of the year — and they derive primarily from goal-setting.

Similarly to how to set achievable New Year resolutions, your goals should incorporate smaller micro-goals, small things that, together, can make a big impact on your mental wellbeing. It’s why we include so much of this philosophy in our Mental Fitness model — the idea that achieving set goals produce a more consistent positive mindset. When we set our goals and accomplish them, we become happier and more resilient to negative shocks that happen in our lives, like the reality of the new year. 

So, here are a few goals you can try to get started:

1. Eat well, drink less
   Nutrition plays such an important role in the way we feel. After gorging ourselves through Christmas we can tend to feel sluggish and even depressed about the number of kilos we’ve just put on. Don’t feel guilty about the amount of food and booze you had over the holidays. Remember that eating and drinking copious amounts is part of the fun of the festive period. However, it’s not something that can be sustained for an entire year! So, perhaps make drinking alcohol a weekend event again and look for healthier options on the supermarket shelves throughout January.
   
2. Make time for yourself
   Be kind to yourself during your first week back at work. Try not to take on too much too soon, go outside during your lunch break and leave at a reasonable time to enjoy time outside of work and the summer sun.
3. Make a list
   Make a list of things you want to achieve in the workplace this year. Make the list simple so you’re more likely to achieve it. Goals like increasing your communication with your colleagues by organising weekly meetings is perfectly achievable.
4. Look ahead to what you enjoy about work
   When we consistently think negatively about a topic, place or task, we’re more likely to see it in a more depressing light and less likely to want to do anything to change that. So, try and think of things you like about your work and remind yourself of them every day during January. If possible, do the tasks you enjoy first before undertaking some of the things you may not like.
5. Return to a good sleeping pattern
   During the festive season, most of us will enjoy the sociability of late nights and the comfort of long lie-ins. These late nights may continue, but having to get up at 7 am every morning can leave you feeling fatigued and depressed. So, try to get your sleeping routine back on track by winding down in the evening and not eating late meals.
6. Book your next holiday
   One of the saddest things about going back to work after a break is being reminded of how long it might be until your next holiday — so aim to change those feelings! Book your next long weekend away, or take advantage of cheaper flights by booking your next big getaway.

If you’re finding goal setting isn’t working for you, then reach out to a friend or family member to talk about your feelings. The January Blues is common, so you’ll likely find you’re not alone. If your feelings are affecting your day-to-day life, then talk to your local GP. If your company is with Converge, you can also have access to a mental health professional to talk about your issues. Call one of our friendly team on 1300 687 327, or use our live chat function at the bottom of this page.