January Blues
By Jasmin Portaz, M.A., LPC, ATR-P
January 15, 2026
Why this may be the hardest month of the year.
Out of the 12 months of the year, many find the first to be the most difficult, most depressing of the year. Some might chalk this up to the gray and gloomy days, the early sunsets, and the often-miserable weather. And while this may be true for some, perhaps there’s another explanation. Perhaps the month of January brings letdowns, unreasonable expectations, and a sense of loneliness that has to do with more than just the change in weather.
Hopefully, if we can better understand it, we can learn to cope more effectively with what may feel like the loneliest month of the year. Before we get into that, however, let’s take a look at the reality of SAD, what it is, what it is not, and how to address it.
SEASONAL AFFECTIVE DISORDER (SAD)
For decades, diagnoses of disorders have been thrown around as if doing so was harmless, as if diagnosing was simple, as if these were “one-and-done” explanations for someone’s behavior were objective and all-encompassing. There is great danger in doing so, as a true diagnosis from the Diagnostic and Statistical Manual of Mental Disorders (DSM) requires the presence of multiple symptoms recurring consistently for a specific period of time. Misdiagnosing can lead to stigmas, discrimination, and mistreatment.
SAD is a diagnosis that is far too often thrown around without professional analysis or true understanding of the disorder’s implications. This is also often self-diagnosed, usually with a little help from the internet or social media. But SAD is much more than just winter blues. SAD symptoms are primarily seen in winter, though in rare cases, individuals have had summer-pattern or spring-pattern depression. Generally, SAD is due to the earlier sunsets/darker days, less time spent outside, and lack of vitamin D.
Signs and symptoms include:
Issues with sleep or appetite
Decreased energy
Feelings of hopelessness
Excessive worry and/or anxiety
Physical pain
Difficulties remembering or concentrating
Decreased interest in previous pleasures
Even thoughts of suicide.
For a SAD diagnosis, one must have symptoms of depression during the winter (or in rare cases, summer) season, the depression must have occurred during this season for at least two consecutive years, and their depressive episodes during the specific season are more frequent than depressive episodes experienced at other times of the year. While many people do not fit the criteria for diagnosis of SAD, they may still greatly struggle during the winter months, especially in January.
WHY JANUARY FEELS HARDER
Though winter begins much sooner than January, the previous months are often much easier to cope with due to the holidays. The holiday season, which traditionally begins in October with Halloween and ends on New Year’s Day, brings with it an excessive amount of distraction and entertainment. From the decorations to the music, from the food to the parties, from the presents to the time spent with loved ones, most people find some sense of joy, something to celebrate, and a reason to get out of bed. We can come to terms with or even enjoy the cold weather and snow in December. After all, it’s festive! It gives us a great excuse to cuddle up, eat and drink warm, filling foods, and watch movies predicated on magic.
January, on the other hand, has none of the twinkle, none of the celebration, none of the magic. With decorations gone, darkness takes over, the cold seems less bearable, and leaving our homes becomes a chore many may resent. Furthermore, we often overlook the post-holiday social and emotional burnout. Many don’t see the signs of social fatigue or haven’t had the language to name it. We often force ourselves to engage in a lot of emotional and mental labor over the holidays:
Forcing ourselves to smile and engage with people who emotionally drain us
Going to multiple/too many social events
Finding the perfect gifts for everyone on our list
Hosting and/or setting up events
Not spending enough time with or on yourself
Finally, there is added pressure that comes with a new year. A new year should equal a new me, right? We look back on all we didn’t accomplish the previous year and make promises to ourselves that this year will be different. Nearly 60% of Americans surveyed by Statista admitted to making New Years resolutions about eating heathier, financial decisions, or exercise. A Forbes survey showed that only 8% of respondents say their resolutions last more than a month. And while it can feel good to be working toward these goals initially, when we fail at them, we often end up berating ourselves, struggling with our self-esteem or self-worth, and feeling like we are failures at life. The pressure to “make this year the best one yet” can lead us to set unrealistic expectations for ourselves and for others.
HOW THERAPY CAN HELP
Our therapists are there to give us uninterrupted and supported space to vent, to release what we’ve been holding in or what is not safe to share, and to help us fill our toolbox with tools for tackling situations that we’ve previously struggled with. This can be especially important in the month of January. Many of our mental stressors are greatly exacerbated by holding them in, trying to cope on our own, and not feeling supported.
Here are some ways our therapists can help:
Offering guidance and tools for self-care
Helping us set and enforce boundaries
Offering a different perspective on a situation or relationship
Helping to set realistic expectations and/or goals for the upcoming year
Giving a safe space to feel the emotions we’ve been pushing down or setting aside
While therapy cannot fix the month of January, it can help make it significantly more bearable and, hopefully, a lot less daunting.
Warmly,
HELPFUL LINKS
Emerge Psychology Group
Associated Clinic of Psychology - Coping with New Year's Depression
Forbes - Why Millions Quit Their Resolutions Today—And How You Can Be the Exception
Mental Health Foundation - What Does Blue Monday Mean for Our Mental Health?
National Institute of Mental Health - Seasonal Affective Disorder
Psych Central - Depression in Winter Months: How to Cope with the January Blues
National Suicide Prevention Lifeline - Call or text 988
Crisis Text Line - text HOME to 741741
If you are experiencing a mental health crisis, always seek professional help immediately. Please call 911 or the suicide prevention lifeline at 988 or go to your nearest emergency room for immediate care.
DISCLAIMER
The content of these webpages and blogs and information provided is for general informational and educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical or mental health condition. Seek professional help immediately if you are experiencing a mental health crisis or any other medical condition.