January can be a hard reality to shift into. There can be a nice little pause after the start of the new year, but we come crashing down from the holiday high with all the activity we had during the last quarter of the year. January hits, and we soon realize we are stuck in those gloomy winter months for a little while.
Even if our calendar already feels pretty full, it’s tough to fight against that “hibernation sensation” and stay motivated through the January gloom. What’s ironic is that we have set our resolutions and goals during what feels like the hardest time of the year to stay focused and energized. And I know many people deal with depression or high anxiety during this time, especially when we may not see the sun for days on end.
After talking with some friends and clients, I felt inspired to put a list together that may help keep us all excited and positive through this funky time of year!
Vitamin D
Most of us may be affected by the lack of sun in the winter months, so taking some extra supplementation will be crucial. Vitamin D with K (the K2 helps with absorption of D) helps us get all the benefits of the sun when we can’t get it naturally. You always want to follow the recommended dose but may want to schedule an apt with your doctor to check your levels and get accurate dosing for YOU.
Get outside
Baby it’s cold outside! Even in the crisp air, it’s nice to get outdoors. When we were home in Chicago for the holidays and it was -9 degrees feeling like -25 with the windchill, I was excited to get out and walk. I love breathing in that fresh, crisp air. It just invigorates your body. When we are cooped up inside, we aren’t getting much fresh air so it’s important to get outside each day and take a few deep breaths. It invigorates your system and gives you a big energy boost. And if the sun’s out, that’s a bonus! :)
Meditate & Journal
Here I go with the self-care talk: Take time for you! Even if it’s only for five minutes a day, get off the screen, close your eyes, and focus on your breath. Believe it or not we spend most of our day taking shallow breaths. Sit in quiet or with some claiming music in the background or a nice frequency (you can find a ton YouTube). You can also journal as a form of mediation or post meditation to capture your thoughts onto paper. Taking that swirling energy out of your mind and physically writing it down can help melt the stress away.
Phone a Friend or a Professional
Alone time is ok, but too much of anything can be no bueno. Pick up that phone and call someone you trust and feel comfortable with to communicate your feelings. Or maybe just catch up with a friend or relative you haven’t seen in awhile. You also may want to seek out a counselor or start therapy sessions. It is absolutely ok to ask for help or share your feelings with someone. Heck, it’s healthy! I give you permission to vent if you need to. Create and find your support system and let them in.
Plan Time With Friends
Schedule something fun! Maybe a girls night or a mini weekend getaway with family. Something to look forward to and also something to get you out of the house and with people. What’s better than quality time with people you love and some belly laughs??!
Laughter is the Best Medicine
Speaking of belly laughs, maybe going to a standup comedy show or putting on a funny sitcom is just what you need! Jay and I have been watching Golden Girls episodes. Hilarious!!! There are many ways to get your laughs in. But all jokes aside, laughing is great for your overall health and a great way to reduce stress. I’m not joking! Here’s an article from the Mayo Clinic that makes the case for cracking up.
Movement
As a BJJ black belt and personal trainer, you know I had to include movement on the list. Now, I’m not expecting everyone to start jiu-jitsu, although that would be amazing! But start with a daily walk outside, yoga, stretching, group classes, hitting the gym, etc. Get up and get moving! I don’t care how, but it is so good for your body. We know the obvious physical benefits, but exercise is great for your mental health. It relieves stress and makes you feel strong, which to me is an excellent form of empowerment.
Nourish your Body
Sometimes it’s the simplest things that are hardest for people to do. I am not saying it's easy, but we tend to want a quick fix or magic pill. But honestly eating well and drinking a lot of water is one of the best things to do for your body! In general terms, try and avoid the aisles of the grocery store and shop the perimeter, getting as much fresh, whole foods as possible. Meaning let’s ditch all the refined sugar and processed foods and save those for once in a while options. Also a general rule of thumb on water is drinking half your bodyweight in ounces. Now, I said these are general guidelines to start with. If you are an athlete or looking for custom goals, talk to me individually. But start here!
Try Something New
A hobby, an art class, a new language, jiu-jitsu, dance, something that is new to you that you may have always been interested in but never had the time to pursue. When things are a little more relaxed in your schedule this may be the perfect time to take up that hobby, start enjoying a new skill, and even meeting some new people.
Play a Game Old-School Style
Get off the screen and go into the closet and get out those old school games! Have some fun rediscovering classics (come on, you have Monopoly and Scrabble sitting around somewhere). A deck of cards offers endless game potential, from poker to pinochle, and every house should have a set of dice, which is a real family favorite for us. You can also go for the more elaborate long-campaign role playing games like Dungeons & Dragons. They’re all great ways to stimulate the mind and help you shake those January blues.
I hope you find my top ten list helpful in getting you through the drab winter months. Remember, you can take this time to rest and hibernate, but there's a difference between downtime and being stressed and depressed. Enjoy the little things that can boost your spirit and help you become energized & empowered, and take those good vibes with you through the rest of the year!