January is probably the most glum month of the year, with factors such as shorter days and less sunlight than we commonly have, lots of wet and cold weather, Cold & Flu viruses, Christmas debt, tight clothes (Christmas again), lack of motivation, back to work blues, and the feeling of a need to take action.

So it is no surprise that January can have a significant impact on people’s mental health and wellbeing.  The team at Renaissance Life Therapies have put together 10 tips to help beat those January Blues in 2015.

1  SLEEP-GLORIOUS-SLEEP

Poor sleep can affect negatively on your mood and mental health.  A good nights sleep is not to be underestimated. Sleep experts advise establishing a regular pattern of seven to eight hours of sleep per night.  Keep your bedtime and waking times consistent to reset your body clock.

2 EXERCISE MORE – GET PHYSICAL

Visit your local leisure centre to see what classes they offer and try to combine activity into your daily routine. Try going for a brisk walk in your lunch hour, use stairs rather than the lift.  Exercising not only helps boost your energy levels and immune system, but it also causes the release of endorphins – naturally occurring chemicals that make us feel happier. 

3  BE SOCIABLE

Staying tucked up at home can be tempting when it’s cold outside, but being cut off from friends or family, or not having a social support network, can worsen your mood. Face-to-face human is better than chatting on social networking sites as it prompts certain physiological responses in the brain that benefit our mental health in a way that technology-based contact doesn’t.  Arrange a get together or talk to someone you haven’t contacted for a while.  Making plans and thinking of someone else is a good way to distract the mind and lift your mood.

4  LOOK AFTER YOURSELF

It’s easy to be unhappy with your body, your career, your relationship – everything can be found wanting after the Christmas holidays. While you may need to make lifestyle changes for a healthier, happier you, you shouldn’t see your current self as a failure.  Having goals is good, but they can be destructive if you use them as a stick to beat yourself with.

5  MAKE TIME FOR YOURSELF

A change of scene or a change of pace is good for your mental health.  Whether it is a five-minute tea break at home, a half-hour lunch break at work or a weekend away with a friend, make sure you make time for you.

6  EAT WELL

Attempts to reverse festive weight gain often involve meal-skipping.  This is never a good thing, especially breakfast, as low blood sugar can affect energy and mood.  Porridge Is a great breakfast, it is low in fat, filling, warm – provides mood-friendly B vitamins, iron, zinc, and helps keep blood glucose levels steady.  Recent evidence suggests that good nutrition is essential for our mental health.  Research suggests that omega-3 fatty acids block chemicals called cytokines, that can cause low mood.  Oily fish (salmon, sardines, mackerel, tuna), flaxseed oil, nuts and seeds are all good sources. Some studies also link diets low in folate to low mood. Cabbage, broccoli and sprouts are good sources of folate.

7  JOIN A GROUP WITH SIMILAR INTERESTS

Joining a local sports club or a leisure group is a great way to meet some new people and to have regular contact with people who share similar interests or hobbies. 

8  TRY SOMETHING NEW

It’s easy to feel stuck in a rut, but dwelling on things is a waste of your energy. It doesn’t have to be complicated or expensive: you could learn a new language by joining a night class but also by borrowing a beginner’s language course from your local library. Try and focus on changing just one thing to boost your mood.

9  DO SOMETHING YOU ENJOY

Doing an activity you enjoy, probably means you’re good at it, and achieving something boosts your self-esteem and sense of wellbeing.

10  RECOGNISE THE SIGNS

It can be particularly difficult during winter months for those who suffer from the symptoms of Seasonal Affective Disorder (SAD). SAD is a form of depression that affects approximately 7 per cent of the British population between the months of September and April. It can be particularly severe during December, January and February.

Watch out for these signs of emotional distress:  Difficulty sleeping, disturbed appetite, excessive drinking, being anxious or angry.

https://www.renaissancelifetherapies.com/

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Media Contact Libby Seery

Telephone 020 7016 2187

Email: libbyseery@renaissancelifetherapies.com