Is it really a thing?
The January blues are, indeed, a real thing with extensive writing and media coverage including a blog post by Circle Psychology Partners and an active discussion on The Jeremy Vine Show on Monday 5th January 2026.
Differing slightly from Seasonal Affective Disorder (or SAD) which may be classed as a form of clinical depression, and require treatment, the January blues are shorter in duration and may affect more people. This is especially true in times of financial hardship, the return to work after the festive season, and especially if you leave for work and return again in the dark.
It’s something that I have struggled with on and off for many years, especially when I have been working full time, and haven’t managed to get out on regular nature walks.
So, what can I do?
Whilst the ideal solution would be for us to do less over the winter months, and for some of us lucky enough to do so, this is hugely beneficial, it isn’t always practical. With the focus of this post being about January, here are some tips for the month ahead as to how you might combat the blues (adapted from other websites, see below for references):
- Connect with other people – meet for a brew or a walk, and give yourself something to look forward to. It doesn’t have to be expensive, if this is a concern for you right now.
- Keep active – this doesn’t have to mean setting unrealistic resolutions, it could be as simple as a 30 minute walk 3 times a week, getting off the bus a stop early, or going on foot instead of by car (where practical, of course).
- Get some daylight – if you are able to get out for a walk, particularly if the day is sunny, this can help your body clock to adjust and produce more of the hormone melatonin, which helps us to sleep. Even getting out into natural light on a cloudy is beneficial. If possible, avoid bright lights before bedtime.
- Allow downtime – we’re still in midwinter, which, if you observe nature, is still a time for less activity and preparing for the year ahead. For me, I’ve found that I need to pace myself and that it’s OK to say no to others. Quiet time with a book, journaling or practicing gratitude are all particularly nourishing activities at this time of year.
- Set realistic goals – if you are wanting to make some changes (I’m not going to use the ‘R’ word!), the advice seems to be to set small, manageable goals and not to try and do too much at once. I know from my own experience that this just leads to overwhelm, procrastination and, ultimately, ditching them before I’ve really got started!
A great way to combine some of these is to get out on a walk with a friend or local group, but if that’s not possible, you can still connect with nature from the warmth of your home, even just observing the changing light throughout the day is a mindful exercise you can return to every couple of hours.
My favourite winter walks
I can be a bit fair-weather with my walking, especially when I am feeling tired and stressed (the times when I probably need it the most), yet I always find the benefit of getting out there, even if it’s just for half an hour.
Here are a few of my local favourites in the area:
- Leighton Moss RSPB Reserve, Silverdale – I love that I can get the train there (and a discount in the cafe by showing I’ve come by public transport!). With a good mixture of hides and excellent facilities, this is a great place to observe the seasons.
- Fairfield Nature Reserve, Lancaster – a local, regular walk for me and popular with families and dog-walkers. It has a great mixture of plants and some lovely bird species throughout the seasons. Quieter in winter, there are still many highlights, if you know where to look!
- Freeman’s Wood, Lancaster – this one is a bit less well-known. Having been saved from development and purchased in trust for the community, this town green is a beautiful oasis next to an industrial estate! Near to the River Lune, you get all sorts of species in the woodland and, by walking just a bit further on, can also experience spectacles such as winter-feeding geese. There are accessible paths from the Quay into the meadow area.
- Williamson Park, Lancaster – ever popular with families, this has wide, accessible paths, and facilities including toilets and hot drinks. A good place to see many of our resident bird species, the beautiful Fenham Carr Nature Reserve (near to the Ashton Memorial) has bird-feeders allowing excellent views of small birds. If it all gets a bit too cold, there is always the butterfly house for a quick warm-up!
- Promenade, Morecambe – when the wind blows head-on, it can feel positively Arctic in temperature, but the sky-scapes, views to Cumbria and ever-changing Morecambe Bay estuary make it worth the chill-factor. It’s a great way to blow away the cobwebs at this time of year.