How To Beat The Winter Blues

20th January is Blue Monday – considered the saddest day of the year. While there isn't any scientific evidence to Blue Monday, January blues aren't uncommon. After the merriment of Christmas and the party mood of New Year's Eve, we're now back at work, with empty bank accounts, hangovers, and not much to look forward to. But with a few simple tips, the winter blues can be beaten.

By Sascha Camilli: writer, speaker, activist, and vegan fashion expert. 

Make time for connection.

We all love a good weekend hang – but who knew that having a buzzing social life could promote good mental health? According to the US Centres for Disease Control and Prevention, social connections can "improve our ability to manage stress, anxiety, and depression." Multiple pieces of research have found that social interactions have a strong impact on our health – both mental and physical. Foster those connections by checking in with friends and family and planning get-togethers. Yes, sure, it's dark and cold, and the temptation to hole up indoors is overwhelming. But you'll be glad you went to that brunch or coffee date. 

Limit your screen time.

We've all read (possibly on our phones - the irony) about excessive screen time being detrimental to our health. All those hours we're clocking up risk affecting everything from our sleep to our mental well-being. Yet we keep scrolling: as elevated screen time can be addictive, putting down our phones has never been this hard. During the gloomy days of January, retreating into a comforting TikTok rabbit hole might seem like a perfect way to spend an afternoon - but logging off after a little while will be beneficial both to your mental state and those connections we just talked about. Prioritise IRL connections and catch up with loved ones instead of clicking on yet another puppy video (adorable as they may be).

Eat to beat the risk of illness.

The last thing you want in January is the flu – but as winter illnesses are common, arm yourself with the best arsenal of plant-based foods to strengthen your immune system. Rohini Bajekal, nutritionist and Board-Certified Lifestyle Medicine Professional at Plant Based Health Professionals says: "Eat a varied, whole food plant-based diet that includes an array of colourful fruits and
vegetables. These are packed full of antioxidants, phytonutrients and anti-inflammatory compounds which all act to support the function of our immune system.

An adequate intake of VItamin C is needed to support the immune system with top sources including bell peppers, citrus fruits, kiwi fruit and broccoli. Choose fibre-rich foods including whole grains (such as oats and brown rice) legumes (beans, lentils, peas, soya) and herbs and spices." And yes, chocolate can be good for you! "Flavonoids, found in dark chocolate, green tea and berries, have been found to significantly reduce the risk of upper respiratory tract infection," says Bajekal.

Stick to your workout routine.

Feeling like skipping the gym? Not a great idea if you want to keep those post-holiday blues at bay. Science has taught us that exercise helps ease feelings of depression and anxiety – so consider sticking with that HIIT class or that yoga session. Rohini Bajekal says: "Regular exercise improves cardiovascular health, lowers blood pressure, insulin resistance, helps maintain healthy body weight, and protects against a variety of diseases including communicable diseases such as viral and bacterial infections. Aim to be physically active every day for 30-60 minutes per day." Feeling too blah to get active? Invest in some new, sustainably made activewear as extra motivation.

Do good, feel good.

Few things warm the heart as much as doing some good for the world. Make this January the month when you find your cause and get active. Volunteering opens up for new connections – which, as we've already established, feeds the soul and improves mental well-being – and helps with feelings of community, as well as actually helps your mental health. By dedicating a few hours per week to your chosen cause, you'll feel more accomplished and enjoy a new sense of purpose.

Romanticise your life.

Make the little details of your life stand out. Make the effort to cook a nice meal (or have a really great takeaway). Wear your favourite clothes. Light some vegan scented candles. Call your favourite friend and spend hours laughing on the phone. Take a morning walk in the rare winter sunshine. Carve out little moments for yourself in your everyday life and make them enjoyable. It's the details that make up our everyday life, after all.

By Sascha Camilli

About Sascha

Sascha Camilli is a vegan writer, speaker and activist. Her book Vegan Style is out now on Murdoch Books. For more about Sascha, you can read our interview with her or sign up to her newsletter Kind of Wild. 

Cover image by Thought Catalog. Second photo by Anna Pelzer. Third photo by Nathan Lemon, all via Unsplash.

For more great content like this in your inbox, sign up to our newsletter, and save 10% off your next purchase, plus great savings throughout the year.