10 Simple Strategies to Beat the January Blues and Boost Your Spirits

I write this not just as a cathartic exercise for myself but dedicated to a dear friend of mine, as well as a few who didn’t make it. My love goes to you all

Mama Pacha started from a Grow-to-Give project during lockdown and if I can help just one person, bring a smile, a little joy and resilience in tough times, it’s what keeps me going & growing.

Before I share my tips for beating the January Blues I thought I’d give a little insight on how 2024 threw me a complete curveball and why I felt compelled to write this blog.

This past year has been a tough one for me, filled with challenges that tested my patience and strength. After contracting Covid-19 in December 2023, I was incredibly unwell for the first four months of the year. January and February were spent mostly in bed, and March and April weren’t much better. The chronic fatigue was debilitating, and motivating myself to do anything felt like climbing a mountain.

Now, twelve months later, the fatigue still affects my daily life. But I’ve been fortunate to have the support of amazing family and friends. I’ve also been participating in the Long Covid Rehabilitation programme run by Nuffield Health, which has helped me build strength and stamina while offering invaluable mental health support. Some of the things I’ve learned through the program have inspired the tips I’m sharing below.

Let’s face it, life is unpredictable, it’s a journey filled with highs and lows. Whilst these times aren’t exactly fun and may feel like the whole world is against you, they are a chance to take stock and grow stronger. Having strategies and ways to boost your mood can make all the difference.

This blog isn’t about fixing everything overnight it’s about being kind to yourself and finding little ways to help you in the moment.

So, whether you’re going through a temporary blip or navigating a prolonged challenge, here are some practical and heartfelt ways to keep moving forward.

Tip #1 - Be Honest

The first step is to be honest with yourself: yes, this is hard. Pretending everything is fine doesn’t make it any easier – trust me, I’ve tried. Never judge yourself, instead allow yourself to feel whatever you're feeling. Sadness, frustration, anger, exhaustion – they’re all completely valid.

Tell yourself, “It’s ok not to be ok right now. It won’t last, recognising that these challenges won’t last forever can offer much-needed perspective.

Tip #2 - Be Kind to Yourself

Be your own best friend, think of the kind words you would offer someone else going through the same situation and turn those words inwards. Try saying:

-       “You’re doing the best you can, and that’s more than enough”

-       “It’s ok to feel this way. You’re allowed struggle, everybody struggles and it doesn’t define you”

-       “Remember when you didn’t think you could do it and you did? You’re stronger than you think”

Tip #3 - Break it Down

When everything feels overwhelming, focus on the smallest thing you can do. Whether it’s sending an email, making yourself a coffee or breaking down some of those boxes we all seem accumulate over Christmas. Every small act is a step in the right direction.

“You are braver than you believe, stronger than you seem, and smarter than you think.” —A.A. Milne

Tip #4 - With a Little Help from my Friends...

You don’t have to go through this alone, whether it’s venting to a friend, asking for a hug or texting someone who always makes you laugh, connection is powerful. Asking for help is a sign of strength, not weakness. People would always want to hear from you than wonder if you’re ok.

Here are some ice-breakers if you're unsure how to get things started:

-       “Hey, I just wanted to share something that’s been on my mind—got a minute to chat?”

-       “I could really use a laugh. Do you remember that time we….?”

-       “I’m having a bit of a tough day. Can we catch up soon?”

-       “I’m not feeling myself lately, I could really do with a hug.”

-       “Can you help me with some advice?”

If you’re not comfortable with any of these, come up with a phrase that you always use with a friend as a ‘go to’ so they know that you need a chat, it doesn’t have to be anything serious, it could be a line from a song or a film that you both know well.

Tip #5 - Bring Back the Happiness

When you’re feeling low, it’s easy to forget what makes you happy. Small moments of happiness can be lifelines. For me, it’s being in the garden or taking a long shower, what’s yours? Think about:

-       Revisiting a favourite book or film, watching a repeat of your favourite comedian’s live show

-       Indulge in something creative, whether it’s planting some new flowers in the garden, making a playlist, cooking, writing, know that sense of achievement once it’s done

-       Meet with friends to watch a footie match, play some pool or go bowling

-       Going for a walk with your earbuds in, or a drive at lunchtime with the stereo blasting your favourite tunes – get it off your chest and sing your heart out whatever (my neighbours know all about this!)

Get up early and watch the sunrise - Every day is an opportunity to start afresh

Tip #6 - Moments In Time

Reconnecting with yourself and returning to what matters to you and, your long-term goals, can provide moments of clarity and motivation.

-       Where do I want to be in 1, 3 or 6 months?

-       What can I set in motion now that will get me there?

-       What and who truly inspires me

Tip #7 - Quick Wins

When your energy is sapped and there’s no motivation, make a list of ‘little wins’, nothing fancy, and tick them off as you go.

-       Clearing a table, worktop or sideboard – making space helps clear the mind

-       Drink a glass of water - hydration aids concentration

-       Write a list of 5 things that you’re grateful for - I had a lovely cup of tea / dinner / glass of wine

I use the one-minute rule as my ‘mini fixes’, look around and if there’s something that will only take a minute do, pairing up socks, putting a few things in the dishwasher, then I do it. Little wins build up over time and remind you that moving forward is possible even in baby steps.

Tip #8 - And Relax

Rest isn’t a luxury; it’s a necessity. If your body or mind is telling you to slow down, listen. If this year’s taught me anything, it’s this! Take a nap, even if you can’t sleep, just the act of lying down with your eyes shut, still helps you to recover. Have a long bath or simply enjoy a quiet moment, rest is what helps you come back stronger.

“You don’t have to control your thoughts; you just have to stop letting them control you.” —Dan Millman

Tip #9 - Celebrate Every Achievement

Made it through another day? That’s a win. Found matching socks? (that’s an impossibility in our house!). Another win. Small victories deserve to be celebrated because they remind us that we’re moving forward, even when it feels slow.

And Lastly.....

Tip #10 - Words that Heal

Pick something that speaks to you:

-       “One step at a time”

-       “I’m stronger than I feel right now”

-       “I’ve been here before, and I’ll get through it again”

I repeat the words to help give me focus and encouragement when my mind feels scattered.

If you work in an office or with others around you, stick a post-it note on your monitor, ‘One small step for man, one giant leap for mankind’. It’s a nice reminder to yourself without drawing attention from others.

- “What lies behind us and what lies before us are tiny matters compared to what lies within us.” —Ralph Waldo Emerson

Tough times may test us, but they also teach us about our strength and resilience. If you’re feeling the effects of the January blues or just having a hard time at the moment, remember: You’re not alone and you’re capable of overcoming more than you think.

 

Be strong my friends, every day is an opportunity to start again. Most importantly, don’t forget to laugh along the way – humour is truly one of life’s best survival tools.

If you know someone who might benefit from my blog please, please, please reach out to them and share this link - this will be available as a FOREVER FREE resource, so copy the link and add to the Notes on your phone. Whenever you have a friend in need, show them that you care.

Additional Resources

Age UK – 0800 678 1602

Alcoholics Anonymous – 0800 917 7650

Cruse Bereavement Care - 0808 808 1677

Men’s Adviceline – 0808 801 0327

Narcotics Anonymous – 0300 999 1212

National Debt Helpline – 0808 808 4000

NHS – 111

Relate Relationship Support – 0300 003 0396

Shelter – 0808 800 4444

Shout (confidential text service) – 85258

Women’s Adviceline – 0808 200 0247

Emergency Services / Police - 999

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And if you've found these tips helpful and are looking for more ways to bring peace and positivity into your life, why not explore the benefits of meditation? My blog, '7 Simple Meditation Techniques for Beginners: A Step-by-Step Guide' is perfect for anyone curious about how to get started.

Meditation can be a powerful tool to calm the mind, reduce stress, and find balance—especially during challenging times. Whether you're completely new to it or just need a refresher, this guide is packed with easy-to-follow techniques that anyone can try. Discover how just a few minutes a day can make a world of difference!