NOTA, New York
1100 University Ave Ste 113
Rochester, NY 14607
(585) 424-2436

How to Beat the January Blues January 11, 2019

NOTA, Rochester
How to Beat the January Blues, Rochester, New York

January can be a difficult month for many people, even for those not normally prone to depression or bouts of melancholy. The winter months can trigger sadness and depression known as seasonal affective disorder. Therapists recognize a few reasons for this: the energetic rush of the holidays has ended, there are fewer daylight hours and darkness sets in earlier, New Year's resolutions can seem overwhelming to accomplish. Below are a few therapist-approved tips for beating the January blues.

3 Ways to Stay Positive During the Winter

Stay Connected

therapistAny type of depression or sadness is further nourished by isolation and loneliness. For this reason, it’s essential to stay connected to family and friends. Aim to socialize at least three times a week, whether it be a winter walk during lunch hour with a coworker, dinner with a friend, or a visit with a family member. Consider seeing a therapist for some extra support and guidance.

Get Some Sun

The effects of seasonal affective disorder and clinical depression can be reduced by exposure to sunlight. Although the temperature is cooler, you can still reap the benefits of the sun by sitting in your patio—bundled up—for a few minutes each day. You can also go for a stroll on a bright sunny winter day at a nearby park or around your neighborhood. 

Take It Easy With Resolutions

Many people choose to implement major changes in the new year. If you set big expectations for yourself in January, take a step back and slow down. Review your resolutions and break them down into more doable steps. For instance, if one of your goals is to join a gym and work out five days a week, amend that to a more realistic goal. Start by joining a gym and working out once a week, building up over time to the full five days. If you're going on a diet, introduce new foods and eliminate bad foods gradually. 



These tips will help you manage the ups and downs of January, and a therapist can aid you even more on your journey. White Spruce Counseling in Rochester, NY, is here to help. They offer several types of mental health counseling, including individual therapy, anger management, and substance abuse counseling. Call (585) 424-2436 to schedule an appointment and visit them online to browse their mental health support services. 

Other Announcements, Events and Deals from White Spruce Counseling
3 Resolutions to Improve Your Mental Health, Rochester, New York
At the start of the new year, many people make resolutions designed to improve physical health, such as quitting smoking or losing weight. However, your mental health is just as more
5 Steps You Can Take to Control Your Anger, Rochester, New York
When a situation triggers your anger, you may feel overwhelmed. The situation can escalate and create a tense environment for you and anyone else involved. To help you reduce more
4 Ways to Avoid Alcohol Over the Holidays, Rochester, New York
The holiday season is a festive time, full of family, friends, parties and often, alcoholic beverages. If you’re on the path to sobriety, there are several ways to maintain your more
Substance Abuse FAQs for DOT Workers, Rochester, New York
The Department of Transportation (DOT) has the critical job of ensuring our nation has access to safe and efficient transportation. As such, DOT workers are required to meet a more