January can be a difficult month for many people. The festive period has ended, routines may feel disrupted, and the weather is often cold, wet and grey. Combined with darker mornings and evenings, this can lead to what’s commonly called the January blues - a dip in mood, motivation or energy that many people experience at this time of year.
While these feelings are understandable, there are gentle ways to support your mental wellbeing. The Five Ways to Wellbeing offer a helpful, evidence-based framework that can be especially useful during the winter months.
1. Connect – stay in touch, even when it’s tempting to withdraw
During January, it’s common to feel more isolated. Bad weather and low energy can make cancelling plans or staying indoors feel easier, but staying connected remains vital for wellbeing.
Connection doesn’t have to mean socialising in person. A phone call, a message, or an online catch-up can be just as meaningful. If you live with others, a conversation, a meal together, or simply sitting in the same space, all help maintain connection.
Feeling connected can reduce loneliness and remind us that support is available, even on low days.
2. Be Active – adjust expectations in winter
Cold, wet weather can make movement feel like hard work, particularly in January when motivation may already be low. Being active doesn’t need to involve outdoor exercise or high intensity routines.
Gentle movement indoors, such as stretching, walking around the house, or following a short online video, still supports both physical and mental health. If you do go outside, even a brief walk in daylight can help improve mood and energy levels.
The aim is consistency, not perfection.
3. Take Notice – ground yourself in the present
The January blues can often come with rumination about the year ahead, finances, or pressure to 'feel better'. Taking notice helps bring attention back to the present moment.
You might notice the warmth of a hot drink, the sound of rain, or the comfort of a familiar routine. This kind of mindful awareness isn’t about ignoring difficulties; it’s about creating moments of calm and grounding within them.
Small pauses throughout the day can make a meaningful difference.
4. Keep Learning – bring purpose to quieter days
January can feel long and monotonous, especially when the weather limits usual activities. Learning something new, or returning to an interest you enjoy, can provide structure and a sense of achievement.
This could be reading, listening to a podcast, trying a new recipe, or learning a creative skill. Learning doesn’t need to be ambitious, just try to find something which sparks your interest.
Keeping your mind active can help counter feelings of 'being stuck'.
5. Give – kindness helps everyone
Acts of giving can boost wellbeing, particularly during times when mood is low. In January, this might look like checking in on a friend, offering support to a colleague, or doing something kind at home.
Giving also includes self-compassion. Winter can be demanding, and it’s okay to lower expectations, rest more and acknowledge that January can feel tough.
Kindness, towards others and yourself, supports emotional resilience.
The January blues are a common and understandable response to shorter days, bad weather and post-holiday adjustment. You are not failing if you feel flat, tired or unmotivated.
Using the Five Ways to Wellbeing can help you take small, supportive steps through this season. If low mood or anxiety feels persistent or overwhelming, seeking professional support is a positive and important step.
Useful links
Find out more about the 5 Ways to Wellbeing - 5 Ways to Wellbeing
Find out more about our wellbeing services, visit our Services & Support page.
Take a look at our Emotional Resilience Classes
For urgent help, see our Crisis Advice page.
