Work matters

Four steps to beating the January blues

After three months of winter, spring seems a long way away. Here’s how to take control of the blues – so that your working life isn’t affected.

It’s a bit depressing, isn’t it? After the fun, food and festivities of Christmas and New Year, it’s difficult to get excited about the long haul to the warmer months. After all, what is there to look forward to but broken resolutions, credit-card bills and more bad weather?

It’s little surprise that scientists have calculated the most depressing day of the year, taking into account weather, finances and motivational levels. And – you’ve guessed it – it falls this week. So, how do you go about giving the seasonal blues the elbow – physically and psychologically? 

Eat to beat the blues

Winter is a comfort-eating minefield, but research has shown that packing your diet with the right foods can help to banish the blues.

Winter is a comfort-eating minefield, but research has shown that packing your diet with the right foods can help to banish the blues.

Healthy food-delivery service The Pure Package has designed a unique Eat to Beat the Blues programme that is carefully tailored to ensure what you eat is fully January-proof. They recommend packing your diet full of foods rich in protein and zinc – for example, meat, shellfish, peanuts, wholegrain cereals, milk and cheese – to help lift lackluster spirits.

Exercise for endorphins

What better way to fight the slump than with a bit of exercise? “This time of year is a great time to get active,” says personal trainer Jackie Diss. “The fresh air will brush out those cobwebs, boost your circulation and mind.”

It doesn’t have to be complicated, expensive or that much of a hassle, either – with a bit of effort it can fit around your working day.

Parking your car in the farthest corner of the car park, getting off the bus a few stops early and always taking the stairs instead of the lift are easy ways to fit in a little bit extra activity to your day. 

But to really get the full benefit, make use of your lunch hour – nip to the gym, go for a swim or take a brisk walk. Anything to make use of those mood-boosting endorphins that are released when you exercise!

Get more zzz’s

Sleep activates the healing and repair of the body, allows the brain time for maintenance work and strengthens the immune system. In short, a good night’s sleep is a must-have if you want to feel on top of things.

...a good night’s sleep is a must-have if you want to feel on top of things.

Dr Chris Idzikowski, director of the Edinburgh Sleep Centre, says: “Disturbed sleep not only impacts on quality of life, but there’s an increased risk of higher blood pressure and its consequences – heart attacks and strokes.”

Given that a recent survey by Sealy beds revealed that 50 per cent of us get a good night’s sleep just once a week, it seems that sleep should be a higher priority for us all. So, if you want to cut back on cranky, get some more zzz’s.

Make a work plan

There’s nothing more likely to lead to professional discontent than drifting through yet another year. 

Luckily, January is the ideal time to make a work plan for the coming year, and, organisation experts agree, putting it down on paper is your first step to getting there.

Start by taking a long, hard look at your working life, looking at how happy you are, whether there are bits you’d like to improve and if you feel as though you’re in a bit of a rut.

Now write down where you’d like to see yourself in a year’s time – taking on more responsibility? Getting a promotion? Moving job or even career? 

List both short- and long-term goals – these will give you a sense of interim achievement as you pursue the bigger goals on your list. And be specific. “I want to be more involved” might be too vague, whereas “I want to organise a brilliant office summer party” is clearer.

And, if all else fails, just remember that midwinter is behind us and we’re now cruising towards spring. Hello, longer days and warmer weather!

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