Let’s reject the narrative of despair and embrace this time of year as an opportunity for reflection and exploring what’s really going on beneath the surface, says Jo Hampson-Gilbert...
January often comes with a mix of new year intentions and lingering post-holiday blues. Amid the cold days, shorter sunlight hours, and societal pressures to “start fresh,” it’s easy to feel overwhelmed.
The third Monday in January is popularly known as Blue Monday, and often cited as the most depressing day of the year. Factors like gloomy weather, post-Christmas debt, failed New Year’s resolutions, and the general malaise of winter all lead us to feel lower than we might normally, as the long month of January continues.
And, while it’s important to acknowledge these challenges, it’s equally crucial to avoid labelling a single day as universally negative. Instead, consider it an opportunity to check in with yourself and explore what’s really going on beneath the surface.
For some, these feelings are compounded by SAD, a type of depression that follows a seasonal pattern, typically worsening in winter. SAD is thought to stem from reduced sunlight exposure, which affects serotonin and melatonin levels—key chemicals that regulate mood and sleep. Whether you’re experiencing mild winter blues or more persistent sadness, recognising, and validating your emotions is the first step toward relief.
Practical ways to be kinder to yourself
When facing feelings of sadness or depression, self-kindness can feel challenging. However, small shifts in your mindset and actions can make a significant difference. Here are some suggestions:
1. Acknowledge your feelings without judgment
It’s easy to criticise yourself for feeling low, but berating yourself only deepens the cycle of negativity. Instead, try acknowledging your emotions as natural responses to your circumstances. Remind yourself that it’s okay to not feel okay all the time. Practicing mindfulness—simply observing your thoughts and feelings without attaching judgment—can help create space for self-compassion.
2. Prioritise rest and nourishment
Many people push themselves too hard in January, attempting to “make up” for the holidays or live up to lofty resolutions. Instead of focusing on doing more, focus on what your body and mind truly need.
- Sleep: Make rest a priority. Sleep directly affects mood, energy, and resilience.
- Nutrition: Choose foods that nourish you without guilt. Warm soups, teas, and nutrient-rich meals can provide comfort and energy.
- Movement: Gentle exercise, like walking or yoga, can release endorphins and improve your mood without overwhelming you.
3. Embrace the light—both literally and figuratively
One of the simplest ways to combat winter blues is to increase your exposure to light. Spend time outdoors during daylight hours, even if it’s cloudy. Consider a light therapy box if you struggle to get enough natural light. On a metaphorical level, seek out things that bring joy and lightness to your life, such as hobbies, music, or connecting with loved ones.
4. Reframe your resolutions
Instead of setting resolutions that focus on fixing perceived flaws, try creating intentions rooted in self-care and self-discovery. For example, replace “I need to lose weight” with “I want to nurture my body with foods and movement that make me feel good.” This shift helps build a sense of empowerment rather than pressure.
5. Practice gratitude
Even during challenging times, finding small moments of gratitude can help shift your focus. Start or end your day by writing down three things you’re grateful for—this could be as simple as enjoying a cup of tea, hearing birdsong, or connecting with a friend. Over time, this practice can create a positive ripple effect in your mindset.
The role of hypnotherapy in managing winter blues
If you want to deepen some of your explorations into sadness or overwhelm, solution-focused hypnotherapy is a great tool. It works by encouraging positive, solution-oriented thinking and breaking unhelpful cycles of negativity.
In a hypnotherapy session, you’ll learn to focus on what you want to achieve rather than dwelling on problems. This approach, combined with guided relaxation techniques, helps reduce anxiety and improve overall emotional well-being. Hypnosis itself is a deeply calming state that can quiet an overactive mind and help you reconnect with your inner strengths and resources.
Additionally, hypnotherapy can be effective in addressing sleep issues, which are common during winter. Improving your sleep quality can have a profound impact on your mood and energy levels.
Moving forward with self-compassion
Whether or not you choose to think of this day as ‘Blue Monday’, it’s fair to say that January can be an emotionally complex time. The key to navigating it is gentleness—with yourself, your expectations, and your journey. Remember that small acts of self-kindness, like taking a deep breath, pausing for a moment of gratitude, or reaching out for support, can make a world of difference.
As a solution-focused hypnotherapist, I often remind my clients that they already possess the inner resources to overcome challenges and build a brighter future. Sometimes, all it takes is a shift in perspective and a little guidance to uncover them.
So, this ‘Blue Monday’, let’s reject the narrative of despair and instead embrace it as an opportunity for reflection and self-care. After all, the most important relationship you’ll ever have is the one with yourself. Treat yourself with the kindness, patience, and compassion you truly deserve.
Jo Hampson-Gilbert is a hypnotherapist working from our Bath centre, johgilberthypnotherapy.com
