Many of us start the new year with good intentions and a positive outlook, but as the month lengthens these feelings lessen and it鈥檚 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

鈥淭he new year is often seen as a fresh start, brimming with promise,鈥� says therapist . 鈥淵et, 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.鈥�

鈥淥ne driver of these feelings is the cultural fixation on self-improvement. Social media is flooded with 鈥渘ew year, new me鈥� narratives, often showcasing others鈥� achievements or ambitious plans. For those already struggling, this comparison can deepen feelings of inadequacy.鈥�

Performance therapist agrees it can be hard to stay positive at this time of year: 鈥淚 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.鈥�

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: 鈥淔ocus on progress, not perfection鈥�.

鈥淚 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,鈥� says Nicola.

鈥淲hen setting goals, start small and realistic. Whether it鈥檚 learning a new skill, completing a project, or adopting a healthy habit, these bite-sized achievements can create a big impact over time.鈥�

Reconnect with others

鈥淪ocialising is a wonderful way to lift your spirits,鈥� says Nicola. 鈥淢ake plans to catch up with friends you haven鈥檛 seen in a while, whether it鈥檚 over coffee or lunch. Sometimes, a good conversation is all you need to feel recharged.鈥�

Alison agrees: 鈥淧lan simple meetups to help combat feelings of isolation.鈥�

Practice self-compassion and gratitude

Alison says: 鈥淩emind 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.鈥�

鈥淕ratitude is a simple yet transformative practice,鈥� says Nicola. 鈥淪tart or end your day by writing down three things you鈥檙e thankful for. Reflecting on the positives shifts your mindset and helps you approach each day with optimism.鈥�

Plan fun things to do

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

Organise your space

鈥淎 organised space can do wonders for your mental clarity and mood,鈥� says Nicola. 鈥淭ake time to declutter, rearrange furniture, or add bright, cheerful decor to freshen up your surroundings.

鈥淏y 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,鈥� she adds.

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