For many teens, it may come as no surprise that January and February tend to rank as the least popular months of the year. The holiday season is officially over. All the lights, decorations, and celebrations have come and gone — still, a few long months of winter lay ahead.
After the ball drops on New Year’s Eve, many teens find themselves feeling a bit let down.
Maybe it’s the disappointment of no longer having a big event to look forward to. Maybe it’s the anxiety of returning to school or work after the break. Maybe after all the hype, the holidays didn’t end up meeting your expectations.
But there’s also a natural, physiological reason that winter tends to leave people feeling gloomy.
What are the “winter blues?”
As the days grow shorter, cloudier, and colder, our exposure to sunlight decreases. This leads to a decrease in Vitamin D, shifts in melatonin, and a dip in the endorphins that can come from sunny blue skies.
You may have heard references to Seasonal Affective Disorder (SAD) or the “winter blues” — and yes, it’s a real thing. This mild form of depression isn’t uncommon, especially in the northernmost parts of the U.S. where the winter weather reaches greater extremes. Roughly 10% of people in these areas experience the SAD cycle each year, beginning in late fall or early winter and ending the spring. But even those of us in warmer areas like Newport Beach may feel the effects.
Many young adults may not be aware that they’re dealing with SAD. For those with teen anxiety or depression the winter season can exacerbate their existing condition. Common symptoms include withdrawing socially, sleeping more, overeating, and gaining weight — things we tend to associate with the holidays anyway. (In fact, many of our holiday traditions, including decorating with lights and bright colors, indulging in carb-heavy treats, and hosting celebrations likely evolved over the centuries as a way for humans to cope with the emotional hardships of winter.)
But once January hits, and the distractions of gift-buying and party planning fall away, it can be harder to ignore those lingering feelings of sadness, isolation, or hopelessness. And even though the experience may be common in young adults and teens, it doesn’t necessarily make it easier to handle.
So how can you overcome the January blues and get the year off to a great start?
Don’t take on too much too fast
The new year can be a great opportunity for teens to reset mentally and establish some new goals, but New Year’s resolutions can also become a source of stress especially as friends, family, influencers, and even brands build up big expectations about the “new year, new you.” It can be tempting to want to see major changes quickly, particularly if you’re feeling anxious, depressed, or overwhelmed. But adopting new habits or healthier thought patterns takes time. Recognize that small steps add up to big changes and give yourself permission to make some mistakes along the way.
Get into a good routine
Part of what makes the holidays so enjoyable as a young adult is the novelty and freedom of a few weeks without school, attending social events, or even hosting friends or family from out of town. It may seem counterintuitive, but getting back into a familiar routine in January will help provide your brain with a sense of normalcy and alleviate some anxiety. It will also help you find a place for those new habits that can get you closer to your New Year’s goals, while creating the headspace needed to focus on the future.
Find something to look forward to
After all the anticipation (good or bad) surrounding the holiday season, January can feel a bit empty by comparison. Giving yourself something new to focus on is a good way to shift your mental energy in a positive direction. Shoot for something about a month away — a friend’s birthday, an upcoming tryout or audition, even the release of a new book or movie. If you don’t have an external event coming up, create your own. Plan something with a friend or set a milestone for a new goal. It doesn’t have to be a big occasion, as long as it’s something you can get excited about.
Prioritize self-care
It may sound cliché but there’s a reason so many people focus on physical and mental health following the holiday season. After a month or two of long nights, gloomy weather, indoor activities, and celebratory junk foods, our brains and our bodies start to crave some healthier alternatives. Whether it’s getting some exercise, treating yourself to a new haircut, spending some time meditating, or simply getting some sunshine, a little self-love can go a long way this month.
Many young adults also take the opportunity this time of year to catch up with their therapists (or start therapy for the first time)! Your therapist can help you identify ways to work toward a happier, healthier life while taking concrete steps toward your long-term goals. They may even be able to suggest new kinds of therapy, including Eye Movement Desensitization and Reprocessing (EMDR) as a way to work through stressful past experiences and help you kick off the new year on the right foot. The right therapist will work to understand your experiences and concerns and meet you where you are. At Care Concepts Therapy, we’re here to help you move toward a brighter, more hopeful future one step at a time. Book a free consultation to get connected with one of our therapists.