Many of us start the new year with good intentions and a positive outlook, but as the month lengthens these feelings lessen and it’s common to fall prey to the January blues.

To help you through this often difficult month our members share their insights and tips to help us keep the January blues at bay.

Post-holiday slump is normal

“The new year is often seen as a fresh start, brimming with promise,” says therapist Alison Gee. “Yet, for many, it can feel like the opposite. This period often triggers feelings of failure, stress, or sadness. The pressure to reflect, set resolutions, and embark on transformative goals can amplify insecurities and leave people overwhelmed.”

“One driver of these feelings is the cultural fixation on self-improvement. Social media is flooded with “new year, new me” narratives, often showcasing others’ achievements or ambitious plans. For those already struggling, this comparison can deepen feelings of inadequacy.”

Performance therapist Nicola Vanlint agrees it can be hard to stay positive at this time of year: “I believe in practicing what I preach, but even I find it challenging during the short, dark days of winter. The lack of sunlight, the chill in the air, and the post-holiday slump after the festive lights are taken down can make the grey days feel even greyer.”

Tips to beat the January blues

Set small, realistic goals that motivate you

Alison suggests setting small, realistic goals that motivate you rather than overwhelming resolutions and to: “Focus on progress, not perfection”.

“I plan my year using the four quarters method. Breaking the year into manageable goals helps me stay focused, motivated, and, most importantly, allows me to see tangible progress,” says Nicola.

“When setting goals, start small and realistic. Whether it’s learning a new skill, completing a project, or adopting a healthy habit, these bite-sized achievements can create a big impact over time.”

Reconnect with others

“Socialising is a wonderful way to lift your spirits,” says Nicola. “Make plans to catch up with friends you haven’t seen in a while, whether it’s over coffee or lunch. Sometimes, a good conversation is all you need to feel recharged.”

Alison agrees: “Plan simple meetups to help combat feelings of isolation.”

Practice self-compassion and gratitude

Alison says: “Remind yourself that not everything has to change at once. By focusing on what truly matters, the new year can become a period of self-kindness and steady growth.”

“Gratitude is a simple yet transformative practice,” says Nicola. “Start or end your day by writing down three things you’re thankful for. Reflecting on the positives shifts your mindset and helps you approach each day with optimism.”

Plan fun things to do

Nicola suggests having something on the calendar, like a short trip, a movie night, or an upcoming event. “This can boost your motivation. These plans give you something exciting to anticipate, breaking up the dullness of winter days,” she adds.

Organise your space

“A organised space can do wonders for your mental clarity and mood,” says Nicola. “Take time to declutter, rearrange furniture, or add bright, cheerful decor to freshen up your surroundings.

“By incorporating even a few of these habits into your routine, you can beat the winter blues and kick off the new year with a renewed sense of positivity and purpose,” she adds.

If you’re struggling with your mental health and wellbeing, you can find a qualified counsellor or psychotherapist who can help you by searching our therapist directory.