Shaking the New Year Blues
While we mostly think of a new year as a time for a fresh start, full of optimism and anticipation, mid-January is also known as a time when people can feel anxious and melancholy as they experience the ‘January Blues’. While this effect is magnified in the Northern Hemisphere, where the weather is cold and the days are short, the phenomenon is also relevant in Australia.
Starting a new year, recovering from the financial and other excesses of the holiday season, and struggling to return to our usual routines and the face the day-to-day reality of life after a break, can all contribute to feeling down at this time of year. The uncertainties of the year ahead can leave us feeling anxious and questioning our choices and directions: Am I really happy in my job? Is my relationship right for me? Where am I headed? It’s already another year, and I haven’t been moving forward! I’ve already given up on my resolutions for this year. And, of course the last year is exceptional in that it has presented us all with higher levels of complexity, uncertainty, and anxiety than most.
For those wrestling with the return to regular life after a much-needed break, here are some thoughts to help smooth the process and bring increased calm and enjoyment to the year ahead:
1. Identify what made your break most precious to you, and try to bring those things into your everyday life
Plan enjoyable activities for after work and weekends that recapture elements of what you enjoyed about your break, such as eating out, walking, having a picnic, seeing a movie, reading a good book, or catching up with friends or family.
2. Look after your health
Making an effort to eat, sleep and exercise regularly and well will support your physical and mental wellbeing, making all aspects of everyday life more manageable and enjoyable. When we’re not at work we’re likely to be more physically active, so try and maintain this when you return to your usual routines.
3. Work on lowering your stress levels and try to bring the feelings of relaxation into daily life
Get plenty of sleep and rest when you can. Make room for calming activities such as meditation and mindfulness, practice self-care and self-compassion. Let go of judgemental thoughts – you can only do your best.
4. Foster feelings of connectedness
Schedule social time and time with loved-ones. Spend time with friends one-on-one, and also spend time with groups. Maybe take up a new activity that is also social, like joining a book club, taking art classes, or volunteering.
5. Examine your work situation
Identify the positive aspects as well as the challenges. Unless you really hate your work, strive for balance in terms of workload, the degree of control you have in your job, interest level, and relationships with colleagues. If something is making you unhappy, take the time to carefully identify what it is, and plan how to effect change. Focus on achieving a good work/life balance.
6. Set some personal SMART goals
SMART goals are Specific, Measurable, Attainable, Relevant, and Timed. By setting simple, realistic and measurable goals that align with your values you can make the year exciting and fulfilling – it will ‘count’ rather than just ‘pass’. By having goals that you are clear about why you want to achieve them, you are more likely to succeed and enjoy the process.
7. Spend time outside
Enjoy the longer days and warmer weather, even during the week. Look for opportunities to work in outdoor cafes or outside in a peaceful shady spot. Walk or read outside on your lunch break and after work. Spend time in nature when you can.
8. Plan your next (mini)break
Or at least keep some of the sense of adventure and spontaneity from your break. Visit new local places, try new foods, be open to meeting new people, and consider accepting invitations that come your way.
