The January blues
January is often framed as a fresh start - a new year, new goals, and renewed motivation. But for many, the reality feels very different. The excitement of the holidays fades, routines return, daylight is scarce, and energy levels dip. This experience is commonly referred to as the January blues, and it’s more common than people might think. The ‘January blues’ is not a clinical diagnosis, but is described as a period of low mood, fatigue, and reduced motivation that many people experience after the holidays. Symptoms can include feeling sluggish, having trouble concentrating, withdrawing socially, or feeling unmotivated as academic and work demands resume.
How common are the 'January blues'?
Seasonal mood changes affect a significant portion of the population. In Canada, about 60% of people report experiencing “winter blues,” which include mild mood changes related to colder temperatures and reduced sunlight. Approximately 15% experience more noticeable January-specific mood dips, while 2–3% meet the criteria for Seasonal Affective Disorder (SAD), a more severe, clinically recognized condition linked to seasonal changes (The Weather Network; BCSS).
These statistics highlight that feeling “off” in January is not a personal failure - it’s a shared experience influenced by biology and environment.
Why January feels so heavy:
- Reduced daylight: Shorter days mean less exposure to sunlight, which affects serotonin and melatonin. This can lead to increased fatigue and lower mood during winter months.
- Post-holiday letdown: The transition from social gatherings and rest back into deadlines and work responsibilities can feel abrupt, especially when combined with the emotional, financial, and lifestyle adjustments that often follow the holiday season.
- Pressure to reset: January often comes with expectations to improve habits, productivity, or mental health. When change doesn’t happen immediately, people may feel discouraged or self-critical.
Ways to support mental well-being in January:
- Get daylight whenever possible. Spending time outside during daylight hours or sitting near windows can help regulate mood. Light-therapy lamps may also help for those affected by darker winters.
- Stay physically active. Even light movement, like walking or stretching , can improve mood and energy by releasing endorphins.
- Maintain social connections. Staying connected with classmates, friends, or campus groups can counter isolation and provide emotional support.
- Focus on realistic goals. Instead of big resolutions, setting small, achievable goals can help rebuild momentum without adding pressure.
- Prioritize rest and routine. Regular sleep schedules, balanced meals, and hydration support both physical and mental health during the winter months.
As the year begins, remember that there’s no pressure to have everything figured out right away. It’s okay to take things day by day and move forward at a pace that feels right for you. As we settle into the winter term, let’s try to make 2026 a safe and supportive year for ourselves and one another. The Health, Safety and Wellness Department wishes you a warm welcome back and continued well-being in the months ahead.
Resources:
If feelings of low mood linger for several weeks, begin to interfere with daily life, or feel heavy to carry on your own, consider reaching out for support - whether that’s a physician, campus wellness resources, or someone you trust. You don’t have to go through it alone.
Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health
Access resources without registering
- Step One: Visit www.homeweb.ca and click ‘sign in”
- Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1
Register for a private account (optional)
- Step One: Visit www.homeweb.ca and click ‘Register’.
- Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College: MC7480 choose an email and password and click ‘Next Step’.
- Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
- Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.
Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.
Please be assured that when you use the program, it is completely confidential.
References
- Workplace Safety & Prevention Services (WSPS) – The January Blues Are Coming Prevent the 'January Blues': 4 tips to foster a psychologically safe workplace
The Weather Network – January has a reputation as the bleakest month. Does grey weather make it worse? - The Weather Network