6 Tips to Beat the Bleak Midwinter
Mid January can feel like an uphill climb. The grey, damp, cold, wet weather we have been having recently does not help. If you’re finding it tough to get through this time of year, know that you’re not alone—and there are ways to navigate this season with resilience and care.
As a psychotherapist, I’ve worked with many clients who feel weighed down by the January blues. Here are some practical strategies to brighten the darkest days and boost your emotional well-being:
Embrace the Light
Sunlight can feel like a rare treasure in January, but even a few minutes a day can make a big difference.
Get outside: Aim for a daily walk during daylight hours, even if it’s cloudy. Exposure to natural light helps regulate your body’s circadian rhythm, improving sleep and mood. The phot accompanying this blog was taken on the Long Walk in Winter on 12th Jan 2025 and I just love the light.
Light therapy lamps: For those in especially dark climates, consider investing in a light therapy lamp designed to combat seasonal affective disorder (SAD).
LED face mask: LED masks brighten, firms and calm acne prone skin as well as give you a light boost. In the ever evolving world of skin care LED face masks use different wavelengths of light to target various skin concerns. This has become part of my evening routine.
Eyepower red light glasses: Probably my favourite hack of last year is these EyePower glasses. Just three minutes of exposure to deep red light once a week, when delivered in the morning, can significantly improve declining eyesight.
Pro tip: Position yourself near a window while working or enjoying your morning coffee.
Reframe January as a Season of Rest
Rather than viewing January as bleak, consider it a time to slow down and recharge after the holiday hustle.
Practice self-compassion: It's okay to feel a little low. Acknowledge your emotions without judgment.
Engage in cozy rituals: Think warm blankets, soothing teas, or journaling by candlelight. These small comforts can provide emotional grounding.
Stay Active—But Be Gentle with Yourself
If you feel sluggish after the festive season of sitting on the sofa too much, over indulging in food and drink, it is quite natural that you are finding it hard to get back moving again. Physical activity is a proven mood booster, but it doesn’t have to mean intense workouts.
Move in ways you enjoy: Yoga, dancing, or even a brisk walk can release endorphins and ease tension.
Set realistic goals: If you’re low on energy, start small—a 10-minute stretch or a short walk is still progress. The easier, more realistic and achievable your goals the more likely you are to meet them and then you can build things up from there, building confidence in yourself as you go.
Connect with Others
Winter can feel isolating, but connection is one of the best antidotes to loneliness.
Reach out: A simple phone call, video chat, or in-person coffee with a friend can lift your spirits.
Join a group: Whether it’s a book club, fitness class, or volunteer opportunity, finding community helps combat feelings of isolation.
Remember: Vulnerability strengthens relationships. It’s okay to share that you’re struggling.
Focus on the Little Things That Bring Joy
Sometimes, finding joy is about noticing the small, good moments in each day.
Gratitude journaling: Write down three things you’re grateful for each day, no matter how small.
Savor simple pleasures: Watch your favourite movie, try a new recipe, or listen to music that lifts your mood.
Alternatives to resolutions
Resolutions are often doomed to fail. However I love the idea of intention setting, here's a few suggestions for how to be more mindful and gentle about it:
Choose a word for the year (or even just for the season) to help guide you. I am currently using Donna Ashworth’s “Words to Live By” journal, full of inspiration, comfort and encouragement. The word that I chose this month is “awakening” each day offers opportunities and prompts to reflect on that word. What word could you chose for this month?
Make a mood board: ideally a physical one using cut outs from magazines etc, but an online version on Pinterest or similar could work too. Fill it with images and phrases/words that align with how you want 2025 to look and feel. Think about what is important to you and any changes you want to make. Dream and challenge yourself but also make it realistic by thinking about how you can make these things happen, or at least start to.
Get organised: Have you started using a 2025 diary or calendar yet? Make a schedule so you know what the plan is each day, set some achievable goals for the week or month (NOT the entire year) ahead.
When to Seek Professional Help
If your feelings of sadness, fatigue, or hopelessness persist, it may be time to reach out to a therapist. Some therapists offer introductory calls or discovery sessions for free. Talking to someone else can really help reduce the overwhelm and procrastination.
Winter might feel endless, but it’s also a time of quiet transformation. By leaning into light, connection and self-compassion, you can emerge from this season with greater resilience. Remember: Spring always follows winter, and brighter days are ahead.