MANAGING THE JANUARY BLUES
SOME PRACTICAL ADVICE TO SUPPORT YOUR WELLBEING
By the expert team at Fleet Street Clinic
January arrives with high expectations. Many people start the year determined to be fitter, healthier or more productive. Others plan to break habits, lose weight or finally get on top of long-delayed tasks. But when the festive break ends and routines resume, lots of people find themselves feeling flat, tired or lacking motivation especially during the darker winter weeks.
This dip in mood, often referred to as the January blues, is extremely common. At Fleet Street Clinic, we see it every year. People come to us unsure whether what they are experiencing is simply seasonal tiredness or something they should pay attention to. The truth is… both can be true.
Why January can feel difficult
There are several reasons people struggle at this time of year:
Sleep patterns change over the holidays
Food, alcohol and travel disrupt energy levels
Shorter days limit exposure to natural light
Workloads increase suddenly
High personal expectations create pressure
In most cases, these factors settle within a couple of weeks. But for some, January brings more than a temporary shift. It highlights underlying stress, low mood, fatigue or persistent health worries that have been pushed aside during a busy year.
A more balanced approach to resolutions
The start of a new year often triggers ambitious resolutions such as drastic diets, intense fitness plans, big lifestyle overhauls. These intentions are positive, but they can also set people up for frustration if they become too rigid or unrealistic.
From a medical perspective, we encourage people to think differently about January:
Focus on consistency, not intensity
Choose small changes that are manageable
Build routines that support long-term health
Avoid “all or nothing” goals
Rather than trying to overhaul everything at once, January can be a useful month to check in with your body and ask: “Is there anything I’ve been ignoring?”
The new year is often when people realise:
They’ve been unusually tired for months
Headaches or sleep issues are becoming more frequent
Stress levels are creeping up
They feel run down more often
They’ve had a lingering worry about a symptom but haven’t made time to discuss it
These concerns don’t always feel urgent, which is why they get delayed. But they are exactly the kinds of issues where early assessment makes the biggest difference.
Speaking to a GP doesn’t have to mean something is wrong, it can simply provide clarity, reassurance and a starting point for feeling better.
Simple ways to support your wellbeing this month
Re-establishing rhythm is one of the most effective ways to stabilise your mood and energy. A few small changes can make a noticeable difference.
We often suggest:
Get outside within the first two hours of waking
Keep meals regular to support energy balance
Build gentle movement into your routine
Limit alcohol and caffeine where possible
Prioritise sleep and consistent wake times
Stay connected socially, even in small ways
If low energy, poor sleep or low mood continue for more than a few weeks or begin to interfere with daily life then it’s worth speaking to a healthcare professional.
This is particularly important if you experience:
Ongoing fatigue despite rest
Persistent low mood
Difficulty concentrating
Headaches or physical tension
Increased irritability
Changes in appetite or sleep
Loss of interest in usual activities
These signs don’t always mean a mental health condition is developing, but they are useful signals that your body could benefit from support.
January doesn’t need to be about dramatic transformation. It can simply be a moment to pause and check in with yourself to notice what feels good, what feels off-balance and what might need attention.
At Fleet Street Clinic, our approach is practical, personal and grounded in evidence. Whether you want to address ongoing fatigue, manage stress more effectively or have a lingering concern assessed, we’re here to help you start the year feeling informed, supported and reassured.
If you would like further advice or support, you can learn more or book a consultation at www.fleetstreetclinic.com