Kewstoke Medical Director Gives Advice on Blue Monday

A MEDICAL Director from Cygnet Hospital Kewstoke has offered advice on how to combat the January Blues as Monday 15 January signals the so-called most depressing day of the year.

Dr Sai Achuthan is the Medical Director at the 71-bed Beach Road Hospital which offers mental health support for men and women. The hospital is part of the Cygnet Health Care division.

Typically, January Blues manifests itself as feelings of low mood, sadness, lack of motivation, tiredness and low energy. It is also the peak season for Seasonal Affective Disorder (SAD), which can induce serious depressive episodes during the darker months.

Blue Monday, deemed the most depressing day of the year, falls on Monday 15January. Always the third Monday of the month, it is supposedly the saddest day of the year, due to a combination of bad weather, long nights and lingering aftermath of the festive period.

Dr Achuthan explains: “Everybody goes into the New Year full of promise and the best intentions. Yet after the highs of the festive period, January and the cold, dark weather which accompanies it can often leave us feeling low in mood. It is believed that every year in January one day sees the perfect storm of factors contribute towards “Blue Monday”.

“Some people may be upfront about their troubles, whereas others will be private and keep feeling to themselves.”

Discussing the signs that you are suffering from the January Blues, Dr Achuthan said it is important to remember that the January Blues are not a diagnosed mental health condition. But some signs that you may be struggling include difficulty sleeping, lack of concentration, a persistent feeling of low mood, loss of pleasure in everyday activities, low self esteem, a reduced sex drive, becoming less sociable and lack of motivation to do simple tasks.

He has given the following advice to anybody who may be struggling this month.

1. Communicate

Try and identify what it is that is making you feel anxious or sad. Remember, there is nothing wrong with asking for help. Sharing how you are feeling with family, friends or somebody you trust is a first step to overcoming these feelings.

Many people will be going through the same or similar feelings, but you may not realise it. Understanding that it is a natural response is helpful and the best way to do that is to communicate with people and be open about how you are feeling.

We all need someone to talk to.

2. Set Healthy Boundaries – The Power of Saying No

Overcommitting can be a big problem in January as we try to embrace the new adventures and opportunities of a new year. Saying no can seem risky. We worry about offending others, damaging relationships, or hurting our own reputation.

Yet saying no can create more mental health stability by helping with self-care and build your self-esteem and confidence by setting boundaries.

As human beings we don’t like to disappoint or burden others but cramming our schedules can lead to us feeling overstretched and ultimately, stressed and burnt out. Don’t spread yourself too thing, prioritise your own wellbeing.

Try saying: “I don’t want to say yes and then let you down, so it’s a no this time,” if we need to let people down politely.

3. Stay Connected

January’s bleak weather and lack of funds can make it very tempting to stay home all day when we are off work. But instead of giving in to staying in, it’s worth finding ways of staying active and sociable. It is really important to have face to face social interactions with our friends, family and colleagues so that we feel connected and supported by each other.

4. Get as much daylight as possible

Lack of daylight is partly why people suffer from “The January Blues”. Not getting enough sunlight and Vitamin D, has been shown to decrease our happiness and leaves us feeling down in the dumps. The sunlight can make you feel better and also help to regulate your sleep cycles properly. Exposure to natural light increases the level of serotonin in the brain, which is associated with improved mood.

5. Keep Active

One of the best ways to improve wellbeing and mood is to get some exercise. A brisk walk with friends can be a great way to get some fresh air and release endorphins which will make you feel happier and healthier. Regular exercise has been proven to reduce stress, help improve self-esteem levels and relieve depressive tendencies.

6. Be Kind to Yourself

One of the reasons why people suffer from the January Blues is that they are overly ambitious with their New Year’s resolutions and are left feeling unhappy when they can’t fulfil them. Making resolutions to better yourself is a good thing, but make sure they are things you can stick to. Avoid difficult and vague resolutions such as “save money”, “be more organised” and make sure it is one you can actually achieve and measure. Remember to slow down and make some time for yourself.

7. Eat properly

What we put in our bodies can make a huge difference to our mood. When feeling down, you’re more likely to eat poorly, and either eat too much or too little. Having a varied, balanced diet can work wonders to improve your mood.

It is normal for us to want more fatty and heavy food during the cold months of winter. Apart from being very unhealthy, sugar crashes cause tiredness and make you crave food unnecessarily. You can improve how you feel by eating a good, varied diet with things like oily fish and take extra vitamin D – the ‘sunshine vitamin’.

A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.

8. Sleep well

National Sleep Foundation guidelines advise that healthy adults need between seven and nine hours of sleep per night. Poor sleep can have a negative impact on your mental health and lead to you feeling irritable, anxious and worried.

Switching phones and tablets off at least 90 minutes before you go to bed can help you to relax, feel less anxious and get a good night’s sleep.

9. Learn Something New

Getting creative or learning a new skill is an ideal way to gain a sense of achievement and boost your confidence. There are plenty of hobbies you can take up indoors. Learn how to paint or cook, or try writing a journal. When you tap into your creativity, studies show that you reduce your stress levels and experience fewer symptoms of depression.

10. Get help for financial pressure

With money worries being one of the largest wellbeing challenges facing us during January and also in the months ahead with the cost of living crisis, more and more of us are experiencing stress about dealing with financial pressures. Worrying about money can negatively affect your mental health and the stress of dealing with financial pressures does not just affect your personal life, it can affect your work, family life, health, and relationships.

11. Use positive affirmations

Try to start every day with a positive thought, saying, memory, or quote that sets you up for the best possible start. Don’t forget to keep reminding yourself of it throughout the day too.

12. Be grateful for what has happened

Focus on the positive things taking place all around you – no matter how small. For example, you can be grateful for having a good night’s sleep, completing your work on time. Remember to treasure the little wins and celebrate your achievements, this helps to move your focus away from the negatives.