The Most Depressing Months of the Year: Why It’s Both November AND January
….and ways to combat them
UPDATED: January 2025
We thought November was the undisputed champion of gloomy months, but there’s another contender for the title: January. As it turns out, we’re dealing with two major mood dips during the year. In fact, the third Monday of January has even earned itself the title of “Blue Monday” – considered by many to be the most depressing day of the year.
Both months bring their own unique challenges to our mental health and well-being. You’re probably familiar with both these challenging months. Have you noticed a shift in your mood during these times? Are you feeling more like you want to crawl under the blankets than face another work day? You’re not the only one.
November has earned its gloomy reputation by falling between holidays and head first into the cold and dark. After the return to school, Thanksgiving and Halloween, we find ourselves in a post-holiday slump and possibly a sugar crash. Most likely the weather took a sharp turn into some blustery, colder days and freezing nights. All of the sunlight seems to have disappeared to the south leaving us in the north pining for light and warmth. Oh, what happened to all of those beautiful fall leaves that were flourishing just a week ago? Yep, gone, leaving the skeletal remains of tall, swaying, bare trees, shivering in the breeze without their colorful robes.
Then comes January, bringing its own special brand of blues. The holiday festivities are over, credit card bills are rolling in, and we’re faced with the stark reality of New Year’s resolutions we might already be struggling to keep. The winter feels endless, and spring seems like a distant dream. Plus, we’re still dealing with those short, dark days that started in November.
Why So Blue?
Seasonal Affective Disorder vs Depression
Seasonal Affective Disorder (SAD) typically peaks in the beginning of November, but it can last all through the dark winter months, often hitting another high point in January. The difference between depression and SAD is that the symptoms typically disappear for the rest of the year – really only lasting during the winter. However, depression and SAD do share many similar traits such as low mood, loss of interest, fatigue, weight gain, feelings of hopelessness, and even thoughts of suicide, so it is important to stay on top of SAD if you know you are prone to it. The main culprits for SAD seem to be a lack of sunlight and a disrupted circadian rhythm. Your circadian rhythm is the 24-hour internal clock that is responsible for alertness and sleepiness in response to light changes around us.
Stress also seems to play a role in SAD, however, researchers are not sure if stress causes the disorder, or if the disorder causes the onset of stress.
No doubt the winter does seem to make things just a wee bit more tiring – outdoor chores take longer, snow shoveling, winter traffic can be longer and more treacherous, and the constant shivering from the cold can wear us out. Add to that, looming holidays and time pressures in November, or post-holiday letdown in January, plus work, plus family obligations. Maybe even add the fact that you’re not a spry, young thing anymore.
What To Do
If you think you have Seasonal Affective Disorder, there are a couple of things that you can do.
First, check in with your doctor and tell him or her what’s going on. While he/she may prescribe supplements or antidepressants, other solutions can be:
- Spending more time with the family
- Going outside and doing something active – walk, ski, skating
- Doing something that brings you joy such as a hobby or watching a movie that makes you laugh
- Phototherapy – essentially light therapy
- Psychotherapy – a cognitive behavior therapy that can help you learn ways to cope with SAD and stress
- Exercise – a natural mood lifter
- Self-care – massage, bath, connecting with friends
- If your home is dark, find ways to lighten it – open window shades, get more indoor lighting, you may even need to trim some bushes and trees outside
- Get better quality sleep – when affected with SAD, naps and oversleeping tend to dominate – reducing your naps and setting a schedule for proper sleeping and waking will help recalibrate your internal clock
- Consider a getaway to a warmer, sunny climate
Remember, whether it’s November’s pre-holiday stress or January’s post-celebration blues, these feelings are temporary. Spring will come again, and in the meantime, there are plenty of ways to brighten your days and lift your spirits.
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