While Blue Monday was coined by travel companies to market foreign holidays in the new year, the January blues are a very real phenomenon experienced by adults across the UK. While returning to work and school provides a welcome distraction for adults and children, the elderly population is disproportionately impacted by short days, harsh weather and the social isolation caused by either.
In this article, we will explore the reasons why older adults are at an increased risk of experiencing January blues, before offering some of our strategies to beat the January blues this winter.
Why Is Mental Health Worse in January?
Before we share our insights on how to beat the January blues, we should clarify why mental health tends to decline in January and throughout the winter months. From dwindling daylight limiting the time we can spend outside to the decreased social opportunities following the festive period, the new year brings many obstacles that impact the older generation. These include:
- Lack of daylight
Shorter days and longer nights during winter can seriously affect mental wellness for seniors, disrupting their internal body clock and causing chemical imbalances that can hamper their mood and alertness. As sunlight stimulates serotonin production but darkness promotes melatonin, otherwise known as the sleep hormone, shorter days in January can impair mental health while increasing drowsiness in elderly people, making it more difficult for them to take advantage of what little daylight they have. - Lack of activities
Older adults who live alone and whose families no longer live close by rely on the events organised by local charities and community groups to maintain active social lives. As many of these groups take a hiatus over the new year to allow their volunteers to spend time with their own families, this can lead to some elderly members becoming isolated for successive weeks, heightening their experience of the January blues.
- Increased health risks
As the cold weather creeps in, the risk of catching colds and flu becomes much greater for older adults, which may inspire caution around visiting public places or attending social gatherings. Furthermore, wet or icy pavements make navigating the outside world more treacherous for elderly individuals, especially those with existing disabilities or mobility issues, similarly incentivising them to remain indoors until the warm weather returns. - Empty house syndrome
The Christmas period is filled with visits from friends and family, which can make January seem all the lonelier by comparison. Once your relatives have returned to their homes and you have finished taking down your decorations, the quiet and emptiness of your home can feel all the more oppressive, intensifying the feelings of January blues brought on by isolation.
Living Alone Through January Blues
From wrapping up the festive period to severe weather warnings, January blues can predominantly be blamed on the isolating effect of this midwinter month. This is especially true for adults who have retired from work and are living alone, who, without a workplace or community groups to attend, could find themselves going days or even weeks without having a social interaction.
Being alone in January undoubtedly poses risks to mental health, but recent findings from Age UK have connected loneliness with an increased chance of physical health problems in adults over 65. A survey of 940,000 older adults living in the UK observed that 90% of participants experienced depression due to their loneliness, while isolation raised the risk of strokes (32%), heart disease (29%) and dementia (25%) in the elderly population.
How to Beat the January Blues
Maintaining mental wellness throughout the winter should be a priority for seniors to keep the January blues at bay, but this is easier said than done. While creating opportunities for socialising and spending time outdoors are obvious solutions to isolation, it is important for elderly people to practice safety in the winter to avoid an injury that could permanently impact their independence.
At Blossom Home Care, we are well aware of the risks that winter poses to older and vulnerable adults, so we have compiled some strategies for beating the January blues that can be completed from the comfort of home. These include:
- Staying active
When we exercise, our bodies release endorphins that reduce stress and anxiety, helping us cope with the challenges faced throughout January. Whether that means walking up and down your staircase, stretching in your living room, or trying some chair yoga poses, you can develop an indoor exercise routine that accommodates your fitness and mobility.
- Maintaining a healthy diet
Providing your body with essential nutrients and vitamins through regular hydration and a balanced diet is an effective way to beat the January blues while supporting your physical health. Eating plenty of fresh fruits and vegetables, as well as whole grains, nuts and seeds, will allow your body to produce important neurotransmitters, such as serotonin.
- Getting enough sleep
While the drowsiness that comes with shorter days can make it tempting to nap during the day, this can impact your ability to sleep through the night, and subsequently your wellbeing the following day. By establishing and maintaining a consistent bedtime routine, such as listening to music or practising meditation, you can ensure your mind and body are getting the rest they need to beat the January blues.
- Prioritising social connections
Staying connected with your friends and family in January can make all the difference to your mental health, especially if you live alone. While your loved ones might not be located near enough to facilitate frequent visits, setting time aside for phone calls or video calls should be as high a priority as maintaining your diet and personal hygiene.
- Participating in hobbies
Pursuing your pastimes is an excellent way to stimulate your mind, maintaining your mental wellbeing while passing the time between social calls. Whether that means watching your favourite films and television shows, practising some painting or baking, or playing puzzle-solving or card games, there is no wrong way to keep yourself entertained!
- Practising positive affirmations
When feelings of loneliness and anxiety become difficult to ignore, remember to be kind to yourself and celebrate your achievements, no matter how small or seemingly mundane. Speaking aloud or writing down three things you have accomplished that day or that you are thankful for in your everyday life can help to shift your mindset and shake off the January blues.For more information on practising affirmations, we recommend reading the article published by the British Association for Counselling and Psychotherapy on staying positive over the new year.
- Seeking support when you need it
Whether your extended isolation is impacting your mental health or the harsh weather in January is preventing you from completing essential tasks, like visiting the shops or attending medical appointments, there is never a wrong time to ask for help. At Blossom, we employ a holistic approach to home care, supporting clients with every aspect of care, from companionship right through to the most complex care needs.
Get Support from Blossom this Blue Monday
However the January blues are impacting your life this winter, Blossom is here to provide bloomin’ good care bespoke to your specific needs. By speaking with one of our qualified care coordinators, we can determine the type of care that is best suited to your physical, mental and emotional requirements, and pair you with private carers who can meet your personal and medication needs while providing companionship throughout winter and beyond. Please contact us today, or locate your nearest Blossom branch via our office finder tool.