January. It’s dark. It’s cold. Your bank account is gasping for air and somehow, this is supposed to be the month of reinvention. No wonder so many of us feel like we can’t wait to just get through it.
But here’s the truth: while January can be tough, you are not powerless. With the right tools, you can push through the gloom without crawling under a duvet for 31 days. Here are five no-nonsense mental health tips to help you tackle January head-on.
- Call Out Negative Thinking
You brain means well. When it focuses on the negative, it is usually because it is trying to protect you. But if we don’t challenge our negative biases, we get stuck in a cycle of doom. Brains love to amplify the bad stuff while conveniently ignoring the good. That voice telling you you’re failing at life? You need to challenge it.
When your brain spirals into negativity, ask:
- Is this thought fact or assumption?
- What’s the evidence for and against it?
- What would I say to a friend thinking like this?
Sometimes, we need to challenge our thoughts to achieve a more balanced and realistic perspective. Thoughts are not facts remember.
How to take control:
- Write down recurring negative thoughts and break them down. Seeing them on paper often takes the sting out.
- Pair this with action. If the thought is “I’m not getting anywhere,” write one thing you can do today to move forward, however small.
- Stop Scrolling, Start Moving
The urge to scroll TikTok for hours is strong, but it’s a trap. You’ll lose hours of your life, and you’re not coming out the other side feeling better. Instead of getting stuck in the digital void, move. Literally. When did you last get some sunlight?
How to take control:
- Turn movement into a habit trigger. For example, every time you finish a coffee, take a 5-minute stroll around your home or outside.
- Too tired? Start with 2 minutes. Movement doesn’t need to be epic to be effective. It is natural instinct to try and preserve energy when we feel low. But movement actually leads to increases energy, as well as benefitting your mood.
- Sleep Smarter
Sleep is your brain’s reset button, and in January, more crucial than ever. If you are struggling to drift off, it is time to rethink your nighttime habits and create a sleep routine you actually look forward to.
Think of it this way: your body craves comfort and consistency, so set the stage for good quality sleep. Turn your bedroom into a cocoon of calm – warm lighting, cosy blankets, and a ritual that tells your brain it is time to wind down.
How to take control:
- Cover your clock or turn it away. Staring at the time only fuels the “why am I not asleep yet?!” panic.
- If anxiety keeps you up, the gentle pressure of a weighted blanket can help calm your nervous system.
- Swap your evening scroll for a hot bath or shower. The drop in body temperature after helps cue your body that it’s time to sleep.
- Keep a notebook by your bed and jot down any nagging thoughts or worries before you sleep. It clears mental clutter and reassures you that nothing will be forgotten. You can return to it in the morning. Notice if what you have written down feels quite as difficult in the morning.
Sleep doesn’t have to be a fight. Focus on comfort, routine, and simple tweaks, and you’ll give your body and mind the rest they desperately need this January.
- Acknowledge Successes
When we feel low or stuck, it is easy to forget that good things happen and better days are coming. A win jar can be a great way to activate gratitude and hope. Every day, jot down one thing that went well—no matter how small—and put it in. If the jar is not for you, notes on your phone is just as good.
Your is wired to dwell on the negative unless you train it otherwise (again – it does this in good faith; it thinks it is protecting you). By consciously focusing on small wins, successes and gratitude over time, you will start noticing and appreciating the positives more naturally.
How to take control:
- Keep a notebook or jar visible (desk, bedside table) and make it part of your routine.
- Wins can be tiny – “got through a difficult meeting” or “enjoyed my coffee today.” is fine. Even access to this blog through the internet and whatever device you are using – reminds you you have access to tools to learn and grow. That is a good place to start.
- Don’t Go It Alone
January has a way of making people retreat into themselves. But isolation fuels stress and low mood. The antidote to isolation is connection.
Connection can be as simple as sending a text, scheduling a catch-up, or passing the time of day with your neighbour. Human contact is essential for your mental health; the nervous system loves connection.
How to Make take control:
- Commit to one act of connection a week. Low-cost ideas: have a coffee with a friend, join an online group, or schedule a phone call.
- Consider reaching out to someone you have not been in touch with for a while. They might be very glad to hear from you.
If your low mood feels like more than just the January blues, it is important to listen to that. Persistent sadness, irritability, or a sense of hopelessness could be signs of something deeper, like depression or anxiety. Reaching out to a therapist, GP, or a trusted person in your life is a step toward feeling better.
Don’t let the season define your mental health. Take these tips, experiment with what works for you, and make your wellbeing a priority. If you need extra support, don’t hesitate to ask for help. There’s always a way forward, even on the darkest days.