Have you been feeling the January blues? So while it may be true that 'blue Monday' is a PR construct - it is based in truth that here in the Northern Hemisphere more people struggle with those post Christmas lows in January.
It's partly the dark, it's partly the fact that many of us push ourselves to our limit financially, emotionally and physically in the run up to Christmas, it's partly that January pay day always feels (and usually is) the farthest away.
It's also the fact that the cold and wet tends to make us hide away and our bodies actually still need daylight and fresh air and movement and true rest (not just screen time and left-over Christmas treat binging).
As someone who battles with depression, I confess that I've been feeling the blues more than usual this year - but here's ten little things that are helping me, that might support you.
1.
Getting outside everyday
- From stepping out to the first rays of sun light, to walking even in the rain, the freshness (and cosy warm when you get back) helps lift my spirits and remind my body to move.
2.
Consciously noticing - some call it mindfulness and it is the start of many meditation practices just to be really present with an activity, particularly when you feel that sense of overwhelm or 'blues'.
Try noticing your thoughts - and by bringing your attention to your thoughts, you are so busy being aware of them, the thoughts themselves begin to slow down, to help you rest.
Try noticing your breath - again by bringing your attention to it, you begin to breathe more steadily and trigger your parasympathetic nervous system to trigger rest in your body - even if your mind is still racing.
3.
Healthy choices - while I don't believe in pigging-out on all those Christmas chocs on just one day and throwing the rest out, I start to notice where we can make healthier choices in what we eat and drink. Making the effort to use a rainy day to cook up a lovely meal for the weekend with ample leftovers for the week - with not a hint of processed ingredients. Making sure I mix up my hot drinks with herbal teas and an effort to drink a glass of cold water before my cup of (decaf) coffee or tea to keep hydrated.
4.
Gratitude - making time to reflect on what I am grateful for each and every day - definitely before I go to sleep and as a conversation starter at the dinner table/by the fire.
5.
Movement
- since my back injury last year, my body really niggles me if I don't exercise for a couple of days - so I really notice the importance of movement. Swimming, walking back towards running, remembering to move when I am sat at home and doing my physio when watching TV or doing little chores - all help me keep moving. It you can't make 10,000 steps - set yourself a challenge that is achievable and increase slowly. What's most important is to start looking at ways to make movement more part of every day.
6.
Rest - in the Celtic calendar there is a big reminder for rest on December and January but our lifestyles rush to encourage us to start every new year with a big push of new goals and intentions. I never set new year's resolutions until either the new moon on late January or the 1st February and the celebration of Imbolc. I just gently take small steps towards the intentions I'd like to set - like my healthy and exercise choices. This year it seems more people seem to be embracing a 'rest into your resolutions'. Have you tried it?
Do you listen to your body when it tells you to sleep? And to rest? My meditation practice is more important than ever, as is taking time for true sleep and nudging any sleep routines back to be kinder and more consistent. If you need a hand building a helpful routine for rest - please do reach out.
7. Connection
Maybe it's the blues of realising all the people I didn't manage to speak to/send at Christmas card to, or a new year fresh start thing, but making the effort to connect, speak and meet up really matters. It really helps to have a walking or running buddy, not just for the peer-motivation but the support of conversation. Even supportive groups and online workshops hold more importance than ever in keeping me connected, supported and lifting me out of the black of depression to actually a really nice vibrant blue of January freshness.
8. Attitude
Am reading The Power at the moment, which is all about the power of positive thinking, and while it can be a bit obvious and even feel a bit preachy - when I apply the principles of positive thinking my day shifts. Creating a simple intention and goal for the day, and then focusing on it - helps it happen. Life seems extra full of challenges but a positive attitude helps me find a more creative solution.
Like at the weekend, when we went for a long walk and the map I printed from the internet wasn't clear and we ended up lost. There were angry words and frustration and it could have ruined a great day, but deep breaths, reaching out to ask for help from local dog walkers and downloading an OS map and we found a beautiful woodland that wasn't on our 'map' and some spectacular views. And yes we did 3 miles more than our plan - but yes think of all those extra steps and how we 'earnt' those chips and drink at the end of the walk.
9. Saying no
This seems negative, but it is a reminder to watch the commitments that you make and how easy it can be to say yes, yes yes in the new year when you need to rest - or need to move at lunchtime rather than attend that webinar - or would be better to say no to just messaging someone when a phone call or dropping by would mean so much more. Every no is an opportunity for a yes to something else. What no can make a better choice for your mood and physical wellbeing? What no is actually a yes to something much better?
For support with finding balance in these challenging times, please do reach out and explore the one-to-one support and group sessions we offer to both businesses and you personally, online and in real life, discover the power of extraordinary experiences based in the magic of your wellbeing and
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