The start of a new year is traditionally a time of celebration, but if January fills you with dread, you’re not alone. While the month itself may not be all that different from November or December, the absence of something like Christmas to look forward to can make the dark, cold nights challenging, especially if you live with seasonal affective disorder. Add strained finances to that due to overspending at Christmas, and it’s hardly surprising that many of us find the prospect of January less than exciting.

It’s all a little bit bleak, isn’t it? But there are some small things you can do to manage your feelings of January dread and make navigating the next month a little bit easier, says Helen Wells, psychotherapist and clinical director at The Dawn. 

“January can feel difficult for many, especially because it comes after the excitement of Christmas and the new year,” she explains. “Once the festive lights are taken down and the celebrations end, many people feel a sense of emptiness and may experience a dip in their mood. But by recognising these struggles, you can take steps to ease the load.”

With this in mind – and to help you navigate the ups and downs of January dread – we asked Wells to share some things you can do now to make the next month a little easier. 

When you’re worried about something – in this case, the start of the new year – it can be tempting to sit down and try to ‘work through’ your worries, which in most cases, isn’t going to achieve anything. Instead, try to take a moment to do things you enjoy.

“Schedule time for activities that help you relax and unwind, such as reading or taking a walk in nature,” Wells recommends. “These small acts of self-care can help you manage stress and be better prepared for the challenges that January might bring.”

She continues: “The festive season can also disrupt our sleep patterns (which can have a knock-on effect on our mental wellbeing), so it’s essential to take advantage of this time to recharge. Focus on getting enough sleep and taking breaks throughout the day to restore your energy. By making rest a priority now, you’ll feel more refreshed and ready to face the rest of January.” 

“Rather than focusing on rigid new year’s resolutions, take a moment to think about what truly matters to you and what you’d like to build on in the coming year,” Wells says. “Try setting realistic, achievable goals that align with your values and wellbeing – you might decide to prioritise self-care, incorporate more mindful moments into your day or try a new hobby.”

She continues: “By focusing on positive changes that are within your control, you can start January feeling more balanced and avoid the pressure of goals that might lead to frustration.” 

When you know you’ve overspent, the idea of looking at your bank account can be enough to make you want to curl up in a ball. But facing the issue head on will take away one source of potential stress, which is why Wells recommends making a budget.

“After the festive season, it’s easy to feel the pressure of increased spending, so take some time to review everything and set a realistic budget for the year ahead,” she says. “Planning your finances now will reduce anxiety and help you approach January with more clarity.”

Even if you don’t want to take down the Christmas decorations just yet, making sure your home is tidy and clutter free will help you to feel that little bit calmer as you enter the new year.

“A tidy environment can create a sense of calm and make it easier to focus,” Wells says. “Clearing away physical clutter can help you feel more in control as you enter the new year.”

A good place to start is your workspace, especially if you’re anxious about going back to work or know you’re going to have a lot on your plate in January. Spending just 20 minutes tidying things up or sorting through loose paperwork will make going back to work that little bit easier. 

Images: Getty