How to Survive January: Overcoming Blue Monday and Thriving in Winter

At the beginning of January, the common flu took over my life. I had some time on my hands so I was scrolling the internet. The things I found were overwhelming and mainly revolved around the New Year Resolutions. The more I looked into it the more scared I got and the common themes were:

• ‘New Year, New Me’.
• Dieting.
• Fitness.
• Learning a new language.
• Financial education.
• Dry January.
• The new pandemic in China.

And so on…

My sinus infection gave me a headache, and social media pressure only made it worse. How to survive January? Well, I guess to start: let’s stop… putting pressure on ourselves.

Social Media Overload in January

It’s January, and your social feeds are likely overflowing with new challenges, workshops, and meticulously crafted plans.  Creators and coaches are everywhere, offering programs to help you “improve your life.” You might have set your own goals, vowing that this year will be different.  

Maybe you’re now waking up at 6 a.m. every day, ready to start with a bang. You soak up natural light as soon as the sun peeks through the clouds. Breakfast? A perfect balance of protein and fibre, fueling your body into shape. Somewhere between waking and working, you squeeze in a 45-minute workout, a shower, and a fancy skincare routine. Collagen? Check. Supplements? Check. Then you get dressed and “commute”—even if it’s just to the room next door.

At work, January means setting goals for the year and thinking about your development. Running regular tasks and thinking about improvements and where to add them to your Personal Development Plan. After work? Maybe it’s a date, social interaction, or a class for that new skill or language you’re determined to master. 

All of this—done sober, of course—while reading your 10 pages of a self-improvement book every day. You’re committed to a brand-new routine. A big contrast to the slower, indulgent days you lived in the second half of December. 

You scroll the news and take in troubling headlines, but you feel different now—resilient, perhaps? You’re convinced you’ve changed enough that negativity won’t seep in.

But as the weeks pass, something changes.  You start to wonder: What has all this effort turned you into? Happy? Overstimulated? Craving a kebab? Is this year your best year yet?

How to survive January: Blue Monday

The third Monday of January is generally considered a Blue Monday. This term was introduced to us by a travel company in the early 2000s —likely for commercial reasons. Blue Monday is supposed to be the most depressing day of the year. In the Northern Hemisphere, the weather is most likely bad, and we are already past the magic of Christmas. Some of us feel that we are failing our New Year’s Resolutions and feel a lack of motivation. Generally, people are short on money or even in debt and eagerly awaiting that January payday. If we add to it the pressure we put on ourselves and are bombarded with social media. Yeah, it can be depressing. 

So, how to survive January? Well, let’s start by not putting that pressure. It all starts with us. 

Some are living, others are watching

I visited a town in Poland once and have seen graffiti on a building. The graffiti translated to ‘Some are living, others are watching’. 

Let that sink in.

Some are living, others are watching.

When I read those words, ‘Some are living, others are watching,’ I realised how often we become spectators of our own lives. Scrolling replaces action, and comparison breeds dissatisfaction. What would happen if we stopped watching and started living?

Many of us have jobs that take (including commuting) an average of 8-10 hours of our lives daily. We need to feed ourselves, bathe, sleep for several hours etc. If whatever of our 24 hours left we spend scrolling, yes we will be the ones that are watching. 

Watching, craving, feeling we are missing something, and ultimately putting more pressure on ourselves. 

It is so easy to become depressed in the above-painted scenario. Starting the year strong with many goals to achieve, watching other’s colourful lives online, likely comparing ourselves.

January often feels like the longest month of the year. But how do we get through it without losing ourselves in the noise?

Simple Tips to Feel Better in January:

1. Put down your phone: Live a little – without your phone in your hand – literally. And without pressure on yourself.

You can go for a short walk with a friend or a loved one and leave your phone at home. See what happens – maybe you will develop deeper than usual conversation and connection.

2. Redo your New Year’s resolutions: If your goals feel unrealistic, change them.

Think about what will make you happy and improve your life, and then go with this. The New Year’s Resolutions are not supposed to run you to the ground, but help you become a happier version of yourself. Moreover, if around March or later in the year you feel they don’t serve you – change them. Who said you need to stick with them for a full year? Resolutions are about growth, not pressure.

3. Supplement vitamin D: It is a darker time of the year – weather-wise. 

Pro-tip is to go to your doctor and ask for tests. You will then know if you need the supplement for sure. If yes, with a doctor’s prescription it will cost you less. Last year I paid EUR 2.5 for vit D which lasted me over 6 months. Also, my doctor gave me guidance on dosage.

For more health tips on how to survive January (and other winter months) see this article from Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/smart-decisions-improve-your-winter-health

How to survive January: January in Nature. Balance in Life

You may be wondering what this all has to do with green living and sustainability. The answer is: Everything! 

True sustainability starts with balance in your own life. You should always start with yourself and your well-being. Only then can you start giving to your family and loved ones or back to Nature. 

Speaking of Nature: Take a look outside. Trees are bare, insects are hiding, and even the birds are scarce. Nature is in hibernation, conserving energy for spring. 

And what do people do in January? In contrast to Nature, we put pressure on ourselves with all the New Year resolutions and activities described above.

So to put it simply you will know yourself what’s best for you. You only need to stop for a minute and think: what do YOU want? 

Once you know that – be gentle to yourself and set up realistic goals or don’t and do what nature does – take things slow.

By the end of this month, you will notice that the sun starts coming up earlier and setting off later. The first signs of plants are popping up. Nature will slowly move and so will you – but do it at your own pace. It is not a sprint, it’s a marathon. Three workouts weekly all year beat 5 to 7 workouts a week for just the two first weeks.

You can also find many good suggestions for self-care in my previous post. Check out: 7 Sustainable Ideas for the Days Between Christmas and New Year – Lifestyle and Gardening Blog with Anna Budner-Mahon

How to survive January: Be your best friend and partner

It all starts with you. Be your best friend, not your critic, and you’ll achieve more without pressure or comparing yourself to others. Especially the ones seen on your screen. 

January doesn’t have to be about perfection or pressure. It’s about small steps, realistic goals, and living in the present. So this year, let’s step away from the screen, rethink our resolutions, and remember—it’s okay to start slow. Mother Nature is still asleep.

With a love for nature,
Anna B-M

p.s. What’s your favourite way to beat the January blues? Let me know in the comments!