Five ways to beat the January blues

20 January 2025

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

Christmas is in the dim and distant past but the bills still need paying, the nights continue to feel long, and the weather is cold.

There is no doubt it can be a challenging time for some people.

Here are some tips to help members beat Blue Monday in 2025.

Exercise

As well as the well-documented physical benefits of exercise, there are plenty of mental health benefits too.

It’s a great way of releasing endorphins, the feel-good hormones in the brain that will leave you in a better mood. It also helps to take your mind off things.

Make time for a walk or for a bike ride. Join a sports team or gym. Or try the NHS Couch to 5K app which work you up to running 5km in the space of nine weeks.

Nature

Being in green spaces and in nature has long been linked with having a positive effect on our mental health.

Natural light and being away from screens helps to boost your mood, while a challenging walk or hike can give you a sense of accomplishment.

Finances

Money issues can leave you feeling you lack of control. They can trigger anxiety and money worries can lead to sleep problems.

Derbyshire Police Federation members can take more control of their finances, get advice on budgeting, and review their spending with the help of a Police Mutual factsheet.

The Let’s Talk Money factsheet offers tips on how to reduce what you spend, including sleeping on it before making decisions to fork out large amounts of money and focus on your debt and savings.

Acknowledge how you feel

Understand your feelings and that you may feel low during January. It’s completely normal to feel low or sad. Understand what works for you

Don’t get hung up if you’re struggling to keep a New Year’s resolutions. Reset it, break it down into manageable steps, or set a new goal.

You’re not alone

If you’re feeling of low mood during January, the chances are that other people are too. Knowing you’re not alone can be reassuring to some.

Get in touch with your family, friends, or colleagues. Arrange to meet up, create healthy routines, or simply enjoy each other’s company

And if you’re feeling overwhelmed or are having intrusive negative thoughts, then help is available.

Derbyshire Police Federation is committed to improving officer health and wellbeing and can signpost you to support.

READ MORE: Men's Health Forum: A safe space to open up.