How to Cope with a Depressive January
Do you see enthusiasts around you eagerly diving into their New Year's resolutions?
They are running, hitting the gym, cold plunging, writing affirmations, or meditating.
They seem full of self-confidence, motivated, riding a wave of positivity—
but you feel… nothing?
Do you feel drained like a deflated balloon after the holidays?
All the preparations, gifts, (exhausting) visits—and in the blink of an eye, it's all over. You barely had time to rest, and now it’s all starting again.
The outlook for the coming weeks isn't exactly uplifting either. We still have a few months of real winter before it truly warms up.
The days remain gloomy and still quite short. Spring feels nowhere in sight.
You're not alone if you're feeling down right now.
Tired or completely drained, struggling with low mood, impatience, sadness...
For highly sensitive individuals, anxiety or depression can even intensify during this time.
In January, the suicide rate starts to rise significantly, peaking in March—right at the transition between winter and spring.
The calendar may say it's spring, but it's still cold, and real warmth still feels far away.
Winter Takes a Mental Toll
Winter is simply mentally demanding, especially when we can’t do what’s natural in the wild—slow down, retreat by the fire, sleep more, rest, and regain strength for what lies ahead.
Instead, we’re forced to keep going. The new year brings fresh work goals, students face exam season, and schoolchildren wrap up their semester.
It’s unbelievable how society goes against nature, expecting us to do the exact opposite of what our bodies actually need.
We have no choice but to accept things as they are and find ways that will quite literally help us survive.
How to mentally survive winter? What can help us feel better?
Tip 1. – Sleep
Sleep, sleep, sleep.
A lack of sleep can worsen depressive feelings, making winter blues even harder to cope with.
- Try to maintain a consistent sleep schedule and ensure good sleep quality.
- If possible, go to bed earlier and aim for 8–9 hours of sleep.
- Remember: Sleep is the best healer.
After a good night's rest, your mood will improve, and you'll feel more balanced and refreshed.
If you:
- Struggle with sleep long-term
- Have trouble falling asleep
- Wake up frequently
- Stare at the ceiling at night
- Can’t stop your racing thoughts
…it’s time to find a solution.
Tip 2. – Exercise outdoors, ideally in daylight
You don’t need to run marathons right away.
The key is consistency.
Take a walk, ideally while it's still light outside.
Movement itself will release happiness hormones, endorphins, you'll breathe in fresh air, and mentally feel better.
Lack of sunlight can affect your mood.
Try to spend as much time outside as possible, especially on sunny days.
Tip 3. – Supplement with Vitamin C
Our bodies need Vitamin C because they cannot produce it on their own, and fresh fruits and vegetables can't fully meet its demands.
Vitamin C can help reduce stress levels and improve mood. During stressful times, the body may consume more Vitamin C, and replenishing it can help maintain balance.
Trust me, Vitamin C alone can solve a surprisingly large number of current issues, both physically and mentally!
We have previously written about Vitamin C...
Tip 4. – Include Vitamin D.
Vitamin D is crucial for maintaining healthy bones and teeth. In addition, it affects the immune system, muscles, nervous system, and other biological processes.
Vitamin D can also influence mood and mental health.
A lack of vitamin D has been associated with seasonal depression and other psychological disorders.
During the winter, days are short, and people have fewer opportunities to spend time in the sun.
Sunlight is the main source of vitamin D for the body, and when exposure is limited, a deficiency can occur.
We should supplement vitamin D from October to April.
Tip 5. – Avoid sugar
When someone doesn't feel mentally well, they may have a greater tendency to seek comfort through food.
"At least I'll make myself happy." – And then they open a bag of chips, wash it down with cola, or eat an entire chocolate bar.
In that moment, they may feel a bit better because sugar can briefly increase energy levels and ale
However, this effect is short-lived, and it is often followed by a drop in blood sugar levels, which can result in drowsiness and fatigue.
Some studies suggest that excessive sugar intake may be linked to mood swings, increased irritability, and higher levels of stress and anxiety.
If you've been feeling unwell for an extended period, please don't wait for it to improve on its own.
If you need to discuss things because you're feeling lost and no longer know where or how it all started, book a consultation with us. Yes, I will book a session for Customized Drops with a consultation.
If you feel that your depression or anxiety are intensifying and the medications you're taking are not helping as much as you need, choose Customized Drops and describe what you're feeling. I will find an individual solution for you.
Bonus Tip for the End:
Treat yourself to intimacy with your partner. It's quite possible that you may not feel in the mood for love, you're tired and grumpy, but if you push through and create a beautiful evening together, trust me, your mood will change. You’ll feel better both physically and mentally, and it will also strengthen your relationship.
You’ll be surprised at how your partner will shift, and during the next conflict, instead of being against you, they might hug you or offer support (because their cup of needs has been filled, and now they can be there for you).