How to beat the January blues

The third Monday of January is so-called Blue Monday, which is said to be the most depressing day of the year.

Christmas has long passed but the bills continue to land. The nights are long, the weather is cold, and the promise of spring still feels a long way off.

For many it can be a particularly challenging period.

PC Jon Shorland, who is part of the Force’s Male Advocate Network (MAN), has some tips for South Wales Police Federation members to beat the January blues:

Get moving, stay active 

Exercise isn’t just about physical fitness, it’s a game-changer for your mental health too. When you exercise, your body releases those feel-good endorphins, giving your mood a natural boost. Whether it’s a gym session or a brisk walk in the fresh air, staying active can help you fight off the winter gloom.

Embrace the outdoors 

Yes, it’s cold. Yes, it’s damp. But getting outside, even for a short while, can work wonders. Natural light helps regulate your body’s internal clock and lifts your mood. A bit of fresh air and a change of scenery can do the soul so much good.

Fuel your body, fuel your mind

What you eat has a direct impact on how you feel. Load up on wholesome foods that nourish your body and mind. Think lean proteins, whole grains, and plenty of fruits and veg. And let’s not forget hydration, keep that water intake up. A well-fuelled body is a well-fuelled mind.

Prioritise sleep 

Good sleep hygiene is crucial. The dark months can throw you off your sleep cycle, leaving you feeling sluggish. Stick to a regular bedtime routine, reduce screen time before hitting the pillow, and create a calm, restful environment. Quality sleep is your secret weapon for tackling the winter blues head-on.

Stay connected

Don’t go it alone. Reach out to friends, family, or colleagues, whether it’s for a chat, a hot drink, or a gym buddy session. Connecting with others helps break the isolation that can creep in during these darker months. And if you’re really struggling, don’t hesitate to seek professional help. Your mental health is just as important as your physical fitness.

Jon posts about health and fitness as Enforcer Fitness UK on Instagram and Facebook.