January is often framed as a fresh start. A time for new habits and positive changes. But for many people it can feel emotionally heavy. If you find January difficult, you’re not alone. There are several reasons why this time of year can affect mental wellbeing.
After the business of December, January can bring a sudden drop in stimulation and connection. Social plans often slow down, routines change again, and the contrast can feel stark. Combined with darker mornings and evenings worse, weather, and less time spent outdoors, it’s common for mood and energy levels to dip.
There can also be a lot of pressure to “start the year right.” Messages around self-improvement and productivity can make it feel as though you should be feeling motivated, even if that doesn’t match how you actually feel. For some people, this pressure can increase feelings of guilt or anxiety, particularly if the past year has been challenging.
Financial pressures can play a role too. Post-holiday expenses, rising living costs, or concerns about work and stability can quickly become overwhelming. Added to this, constant exposure to difficult news and uncertainty in the wider world can increase feelings of stress and make worry harder to escape. And when several stressors overlap, it can become harder to cope in the ways you usually would.
So what might help? One useful approach is to ease off the expectation that January needs to be a time of big change. Allowing yourself to move slowly and re-establish simple routines can be more supportive than pushing for drastic improvements. Small, manageable steps like getting some daylight or gentle movement every day can help stabilise mood and energy.
Staying connected to others can also make a difference. A brief message, a short catch-up, or even shared activities that don’t require much effort can help reduce feelings of isolation. If you notice your mood is consistently low or your anxiety feels harder to manage, speaking to a GP or mental health professional can help you understand what’s going on and explore support options.
January doesn’t have to be about reinvention. It’s important to remember to be kind to yourself as you find your footing again.
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