We’re in the thick of the January blues. Once the holidays are over, the same long nights and festive
decor that was once cozy in December can begin to feel a bit constrictive. The post-holiday blues can be
brought on by little sunlight, cold temperatures, strained finances, and stress or disappointment from the
holiday season. Sometimes a time of celebration can actually accentuate things in our lives that we feel
may not measure up to society’s expectations. Similarly, conflict and confrontation between family
members can interfere with festivities. This can lead to feelings of disappointment and sadness in the new
year, but the January blues may also appear as irritability, fatigue, and a lack of interest in hobbies.

As mental health problems tend to increase at this time of year, loneliness is often at the forefront.
Although humans are increasingly connected through technology and social media is more
ingrained in our lives than ever, humans have never been so lonely. A recent poll from Gallup
revealed that 66% of Americans feel lonely during the holiday season, while about 20% feel lonely every
day. The majority of those individuals feel they aren’t part of a meaningful community or don’t have
enough close relationships. Americans are waiting longer to get married and having fewer children,
meaning we have fewer and fewer extended family members. Remote work is far more common today
than before the pandemic, and people are spending less time with others outside of their households. In
2023, the U.S. Surgeon General Vivek Murthy declared a national epidemic of loneliness and
isolation, noting that loneliness has serious effects on both physical and mental health. Despite the
societal changes and the pervasiveness of this epidemic, those who suffer from loneliness often feel
shame and falsely believe it is their fault.

Rather than bringing the January blues into February, how can we fight against this epidemic and make
February a brighter month? First, it’s important to remember that so many others are struggling with the
same shame. Second, be the person to make the plans, even when you don’t want to. If so many
others are feeling similarly, you are helping both yourself and others when you become the plan maker in
your own workplace, friend group, or neighborhood.

Be that planner and lead with the mindset that every day can be an expedition, even to your local park.
To do this, focus on creating new memories. It’s easy to spend the majority of our time with friends and
acquaintances catching up and reflecting on past times together. However, friendships are about more
than just knowing one another; they’re about sharing experiences and growing together. Make
plans that allow you to do an activity together and generate new traditions, which fosters a deeper bond.
Seek out third spaces like run clubs and cafes, take a pottery class, or start a new hobby and invite others
to take part. You don’t need to check a place off of your bucket list to feel fulfilled in your relationships and
make memories special.

Rather than focusing entirely on self-care, like face masks and bubble baths, shift your attention to things
that help you become active in your community. This could look like making an effort to get to know your
neighbors and coworkers, volunteering in your town, or joining a gym or library. Create habits and
discover new hobbies that will help you to be present and engaged with others in your community.

Of course, don’t forget to address some of your basic needs that can help you make it through the winter:
move your body as much as possible, soak up as much sunlight as possible, and fuel your body with
sleep and nutrition. These don’t need to always be actions taken alone. Taking on your new role as a
planner, find a yoga class you could invite a neighbor to, bundle up and try an outdoor winter activity,
even if it’s just a walk around the block with a friend, or invite a few coworkers over for dinner to try out a
new recipe.

Be sure to pay attention to how long the January blues persist. If you’re experiencing prolonged sadness
or having thoughts of self-harm or suicide, reach out for help immediately. All affected by loneliness
should feel safe to reach out to a loved one or crisis hotline in times of struggle. (Call or text 988 to reach
the Suicide and Crisis Lifeline, a network of crisis centers that provide free and confidential support.)
Although loneliness is common, especially at this time of the year, there is a path forward to get you
through the dark of winter and closer to the brightness of your next season, whatever that may look like.
Professionally trained therapists can help heal the root cause of your loneliness, such as negative
thinking patterns or specific anxieties that may be hindering your social connections. Therapists can also
provide you with resources to help cope, improve communication skills, and become more confident.
Joining group sessions is one way to tap into the power of community and connect with others who share
your struggles. Individual and group sessions with trained professionals, such as those at D2 Counseling,
can be your safe space to address complicated emotions. If you’re ready to be open and plant roots in a
community, D2 is here for you.