5 Ways to Beat the January Blues

I don’t know about you, but this January is feeling extra… January. Between the cold, the dark, and it feeling like the longest month ever, it’s easy to find yourself feeling down this time of year. If you’re feeling the January blues, know you’re not alone. Here are 5 things that might help you get through:

1. Get Outside

I know, I know. It can feel like the last thing you wanna be doing rn. Even if it’s chilly, a bit of fresh air can do wonders for your mental wellbeing. Spending time in natural light helps boost your mood – it also helps improve your sleep, and gives your body vitamin D, which has heaps of benefits on your physical and mental health.

Moving your body in general (even for a quick walk) has loads of benefits; it helps your body do what it does naturally, like getting your lungs & heart going. It can help blow out some of the cobwebs, and give you a fresh start.

If it’s too cold to go out, or you’re not able to get outside during daylight, try sitting by a window with natural light or adding some greenery to your space.

2. Plan Something to Look Forward To

Sure, you could plan something big like a trip away. But it doesn’t have to be big. Schedule a coffee date to catch up with an old pal you haven’t seen for a while. Plan a movie night at home. It could even be something as simple as putting a day in the calendar to have your favourite meal for dinner. Having something on the horizon can make the day-to-day feel more manageable. It’s a super important concept, which is why we include it in some of our school workshops!

3. Reflect on the Good

Oh my days. How many times do I go on about gratitude here? Well there’s a reason I won’t shut up about it. Practising gratitude has so many benefits. One of my favourites is the idea that it’s training your brain to look for positive things, which makes it easier to keep your head above the waves during tough times.

Take a moment each day to think about something you’re grateful for or a positive memory from the past 24 hours. It’s a small way to remind yourself that there are bright spots, even in the January gloom. Not to sound like too much of a plug, but we literally have journals in the store that can give you that prompt to write down something you’re grateful for daily!

4. Try Something New

I’m always gonna shout about this in general, but trying a new hobby or activity might help break up the never-ending grey of January. It could be as simple as learning to cook a new recipe or listening to a podcast about a topic you’ve never explored. Something we’re big fans of here at HATW is learning to play an instrument. Here’s some thoughts about learning an instrument to beat the January blues that I shared with our pals at PMT!

5. Get it Out of Your Head

This’ll probably come as no surprise that this is on this list of tips, right? But if you’re struggling – if you’re feeling mentally grey – then getting out of your head somehow might help it make sense. That could be writing it down (could be in one of our journals 👀), or it could be speaking with someone you trust. I’ve even had conversations this week about using chatGPT to work through what’s on your mind (a very 2025 approach, that I’m not sure I’m ready for..). But by getting it out of your head, it feels a bit more tangible, and a bit more manageable. And remember, even if you feel there’s no-one around you, there are always helplines available.

One final thought

Never mind all this talk about Blue Monday (that’s been debunked, btw), but January can be a tough month to get through! It’s ok if you’re struggling right now. There are all kinds of reasons why millions of people struggle in these winter-y months. It’s ok if you’ve not stuck to a bunch of well meant resolutions you set a couple weeks ago. Life gets in the way and you don’t have to beat yourself up about it. And it’s most certainly ok to reach out for help if you’re having a tough time. Which is something you should keep in mind all year round.

If you found this helpful:

Then please pick up some of our merch with a message! It helps us continue to be there for folks who are struggling, all year round. Plus, you get something cosy & dare I say cool to help keep you warm through even the coldest month. Check out a couple of picks below or hit the button to shop the whole collection!