Written by Erin, 3^rd Year Psychology Student

It’s that time again. The January Blues. Who needs them? It’s understandable. Returning to university, back into to routines, early rises and late nights in the dark winter months. This can take its toll on your mental health, which in some cases can cause SAD, or Seasonal Affective Disorder. This can cause symptoms such as low energy, low mood, and anxiety. If you are experiencing these symptoms, it is worth speaking to your GP to check things are running smoothly! Around 3% of the UK population are officially diagnosed with SAD, however, the dark winter nights can impact everybody’s mood and energy, making the mundane aspects of life feel difficult.

Here are some of my tips that you can add into your day to boost your mood and protect yourself from feeling the blues.

1. Vitamin D supplements! In 2022, around 1 in 6 adults in the UK had low levels of vitamin D, which can play havoc on our mood. A simple supplement during the winter months can help to boost your levels when natural sunlight exposure is sparse!

2. Get outside during the day! Try to prioritise plans in the lighter hours of the day, like meeting your friends in the arboretum or sitting outside with your coffee (when the weather permits!). Exposure to sunlight wherever possible does wonders for your mood and helps to break up your day before it gets too dark. Look at those gorgeous winter sunsets while you can!

3. Prioritise self-care in the cosy evenings. There is nothing like romanticising your evening with a cup of tea, lighting a candle and watching the entire twilight series. Making time to relax is so important for your wellbeing and can help you get into a good routine of completely switching off from your university responsibilities. Some people find this difficult to implement, so small simple actions, like switching off tiktok and doing a mindful task like cooking or drawing can help to quieten your brain for a while.

4. Consider your workspace. Some people like to work from home and others prefer an alternative study space. No matter what, getting a change of scenery during your day can give you an immediate mood boost. Short breaks like making a cup of tea, walking to the shop, or moving study spaces can offer a fresh perspective and maintain variety in the darker days. If you are working from home, let the natural light in and add some plants to your space to feel the benefits on your mood. Even just seeing a friendly face can be enough to help you feel present.

5. Each day is a little brighter. Did you know that in January the amount of daylight per the area increases by around 2 minutes per day? This extends to 3 minutes by mid-February and before you know it, by March 20th (known as spring solstice) daylight will last until 6.13pm! Simply taking notice can add a nice small boost of joy to your day!

6. Be kind to yourself! There is no need for you to fall under the pressure of new year new me. You are valuable and worthy of being entirely the same you, every year. If some days you make time for exercise or hobbies, that’s great! Equally, if other days you can cook yourself a nice meal and get a good night’s sleep, that is also great. There is plenty of time in the year to try new things, you don’t need to feel pressured to fit it all into the first month. Ease yourself in and take each day as it comes!

If the January blues are starting to feel like more than just blues, there are plenty of ways that you can access some support at NTU. Simply filling out the support and wellbeing referral form can point you in the right direction to guidance and help with your personal circumstances or your mental health and wellbeing. Equally, if you are worried about the welfare of someone else, you can fill out this form for another NTU student. The referral form is linked here.

For urgent and immediate emergency support, a webpage with the details of services that are able to give 24/7 support is linked here.

For help, advice and resources whilst studying at NTU, take a look at the following for sources of support.
Support from NTU
Self-Care books in NTU’s libraries
Silvercloud: SilverCloud is our online system designed to help with a range of mental health issues.
Health and Wellbeing resources
NTSU Information and Advice service
Wellness in Mind: Advice and support for anyone in Nottingham experiencing issues with their mental wellbeing
Student Minds or Student Space
10 Keys to happiness
Mind
Papyrus
CALM