As we approach the third Monday of January, supposedly we will also reach the most depressing day of the year. Dubbed “Blue Monday”, the 16th of January is the day that the new year reality hits us: we’re all freezing, broke and annoyed that our new year’s resolutions haven’t lasted the month.
However, after the excitement and busyness of the Christmas period, it is completely natural for us to feel a little down in one of the gloomiest months of the year. Indeed, as your employees return to work they may be feeling the “January blues” which manifests itself in mixed emotions with a lack of motivation, sadness, tiredness and low energy. It is important to note that it is also the peak season for Seasonal Affective Disorder (SAD), which can lead to serious depressive episodes during the darker months.
With January having such a low presence, it is so important that you look out for your employees as they return to work after the festive period. At Myles Wellbeing we have researched the best ways to battle the January blues, ensuring that your employees are prioritising their own health this new year at work.
1. Get Active
Physical activity, such as playing for a local team, attending gym sessions, or even doing your daily dog walk, often acts as a respite or at least a break from all of your other commitments in life, including your job. Indeed, research from Myles Wellbeing shows how exercise is a great way to boost your mental health; for example, physical activity reduces cortisol levels (the body’s stress hormone) while sweating releases endorphins that help relax your mind.
Exercise is clearly a great way to improve your wellbeing at work, which will boost your mental health, particularly through the January blues. However, if you’re struggling for motivation to exercise in such a gloomy month, try out the Myles Wellbeing app which creates a virtual wellbeing platform amongst your colleagues so that you can all motivate each other to get active.
2. Sleep well and eat right
Sleep is vital to wellbeing and it is recommended that adults aim to get at least seven to nine hours of sleep every night. Sleep is essential to pretty much every process in the body, and our brain carries out many of these during sleep. If we do not get enough sleep, our mental functioning–including concentration, productivity and alertness– will be negatively affected the next day. This means that you will feel more pressure at work, which will only build up if you’re already feeling particularly low on that day.
Ensure that you are eating healthily, with enough fruit and vegetables, and that you aim to get at least seven to nine hours of sleep every night, which is the recommended amount.
3. Get as much sunlight as possible
A common cause of the January blues is a lack of daylight. If we don’t get enough sunlight and Vitamin D, we can feel low as sunlight makes you feel better and also helps to regulate your sleep cycles. This is because an exposure to natural light will increase the level of serotonin in the brain, which is associated with improving mood.
4. Communication
If you’re an employee and there is a problem at work which is causing you an additional stress or grievance, especially when you already don’t feel 100 per cent because of the January blues, speak up and communicate with your managers to help solve any issues.
For example, at the start of the new year, your job role or daily tasks may have changed. If you find that your workload is now too much, discuss setting realistic targets with your manager. A smaller workload will mean that you will not be overwhelmed, but rather more productive as you’re not worrying about how many tasks you have to complete.
4. Find a work-life balance
A lack of a work-life balance will have a negative effect on your wellbeing as you’re not giving your body enough time to recover if you’re constantly working. To ensure you divorce home and work life, especially if you work from home, try to stick to office working hours and don’t check your emails on your days off.
If you read something that seems urgent, it is likely that you will stop resting and return to work, or you will spend too much time thinking about what you have to do when you’re back at work. Both will not help with your wellbeing if you’re already feeling down with the January blues!
Try to also focus on your life outside work. Find something that you’re passionate about or interested in, and develop a skill that you don’t use at work. Also try to connect with the people around you who aren’t work colleagues, as any separation from work can help you see the difference between your work life and private life.