There are lots of good reasons why people often feel down in January, whether teenagers or adults. But teenagers have extra triggers, such as exams and specific teenage stresses and turmoil.
The Christmas period often produces a feeling of anti-climax – either you had a great time and now it’s over or you didn’t but it feels as though everyone else did. Whatever is dragging you down, simple strategies can help.
1.Understand that this is normal.
There are biological reasons why many people feel low and lack energy during the dark months. Understanding that it’s a natural response is helpful.
2. Get as much daylight as possible.
Lack of daylight is partly why people suffer “winter blues”. So, take every chance to be outside during the day.
3. Beware of New Year resolutions!
People tend to make resolutions now because of guilt, and that’s not the best long term motivator. They tend to make difficult and vague resolutions, such as “save money”, “be more organised” or “lose weight”. Then they fail, and feel worse. If you’re going to make a resolution, make sure it’s one you can manage and measure, such as “On school evenings, do an hour of homework with my phone off, because I’ll work better.” Then do it and feel better! (Which will encourage you to do it again.)
4. Exercise
One of the best ways to fight depression and improve wellbeing and mood. The good news (for me!) is that it doesn’t have to mean getting hot and sweaty – a brisk walk is perfect (and gives you daylight, too.) You may not fancy exercise but you’ll feel much better afterwards.
5. Identify your worries
If you have specific things that are making you feel anxious or sad, make a list and add possible solutions. If a solution is “ask someone for help”, do it! Writing things down helps.
6. Do something new
Every year is different. How will you make this one different rather than waiting for it to happen to you? On your own or with a friend, throw ideas around till you find one thing you’d love to achieve, do or learn this year. Work out what steps you need to take. Make a plan and start the first step.
7. Read for pleasure
Burying yourself in a gripping book of your choice is a great way to take your mind off feeling low. Reading for pleasure has so many health benefits that I see it as a necessity, not a luxury!
8. Eat properly
When feeling down, we are often drawn to sugar and junk food and we eat too little or too much. You can improve how you feel by eating a good, varied diet with things like nuts, fruit and veg, dairy, fish, pulses and grains. Learn to cook! What we put in our bodies makes a difference.
9. See a doctor if necessary
If your low mood is severe and lasts more than a couple of weeks, see a GP, in case you need treatment. Although my other advice will help, it won’t be enough if you have clinical depression.
10. You are not alone
Lots of your friends and peers will be going through the same or similar feelings, but you may not realise it. Find someone to talk to – a friend or a trusted adult. Or team up with a friend to support each other. If the first person you talk to doesn’t understand, try someone else. We’re all in this life together and there are people out there who want to help you.
Spring and lighter days are not far away! Until then, take care of yourself and let the people who love you help you.
