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7 mood boosters for January

There are plenty of ways to bring a little light into these long and dark winter days. This January could even turn out to be a little brighter than we expect. Abi Thomas of the Hopeful Activist Podcast shares her top tips with us.

Inspiration Sustaining Ministry Wellbeing
A photo of abi thomas Abi Thomas
1st January 2025 3 minute read

Back in 2004, psychologist Cliff Arnall was roped in by a travel firm to come up with a mathematical formula for the “most depressing day of the year.” Unsurprisingly, it turned out to be more of a marketing gimmick to sell holidays in the sun than a scientific breakthrough. Still, the idea of Blue Monday has stuck.

But as we know, chasing happiness with more stuff or exotic getaways isn’t the answer. I recently watched the brilliant Netflix film Buy Now, which uncovers the ways companies nudge us to consume more—and the toll it takes on us and the world. The truth? Buying more or flying more won’t make us feel better, but loving more will. As Andy Knox, GP and author of Sick Society, beautifully puts it, “Love is the deep foundation upon which all life and health is built.” Us humans are designed to soak up God’s love and pour it out to others too.

Apart from being based on questionable maths, another issue with Blue Monday is that it can make light of serious mental health struggles like depression and anxiety, which are actually more common for those of us living in estates and urban areas. These aren’t seasonal or fleeting struggles; they’re a complex and often require professional support, ongoing care and plenty of understanding. It’s important to talk about mental health thoughtfully – there’s a big difference between serious conditions and just feeling a bit down!

That said, the gloomy, cold, and soggy days of January can leave even the most cheerful among us needing a boost. While these suggestions aren’t a replacement for professional help, they might provide some simple, practical ways to reconnect us with the things that matter. If you’re feeling weighed down by winter here are a few ideas to bring a some warmth to these chilly days.

  1. Allow yourself to be loved by God
    God loves you, and he actually likes hanging out with you. That’s what Sam DH, a vicar in Hattersley, reminded me. The trick is bringing your whole self to him—even the messy, cringe-worthy parts—and letting him love you anyway. This week, why not set aside some time just to be with God? Grab a coffee, sit in a comfy chair, and soak in his love. Ellie Gage from Kintsugi Hope says that during the winter she will light a candle and still herself before God to remember who He is;
    “I just want to make myself aware of His presence and remind myself of His character, His sovereignty, His mercy, His holiness, His love and compassion”. It’s like a spiritual spa session.
  1. Dig in to the Word
    Yes, this might sound like a classic Sunday School answer, but Dai Hankey, a church leader and entrepreneur swears by it. Feeling low? Crack open your Bible. “Spend time with Jesus in the gospels, worship through the Psalms… just spend time in God’s word,” he says, “it doesn’t cost you anything apart from time.” It’s the ultimate life hack.
  2. Allow yourself to be loved by others
    “Don’t fall into the Western trap of being resource rich and people poor” Dai warns, “try and surround yourself with good people who you know are gonna be good to for you to be around, even if it’s just one or two people.”Psychologists tell us that spending time with others calms our nervous system. After all, God designed us for community! Make time for your friends. Laugh, be ridiculous, be real. And on the note of friendship: put your phone away too! Phubbing (snubbing someone by giving your attention to your phone) has been shown to reduce your social skills and your brain power too! Give yourself a break by leaving it in another room, or, if you’re really brave, leave it at home when you go out.
  1. Get outside
    Did you know that everyone in the UK is advised to take Vitamin D in the winter months? For those of us in urban areas getting enough sun takes extra effort. My GP advised getting 20 minutes of sunshine between 11 and 3pm every day, I don’t know if that works in a hat, scarf and gloves though! Lack of vitamin D can affect energy levels and make us more likely to get winter bugs. The emotional and physical benefits of being outside are well known,
    after all God made us to be up close and personal with nature, and here are some amazing facts to prove it! There is a healthy bacteria in soil called mycobacterium vaccae that tells our bodies to release serotonin, a chemical that helps our mood, emotion and sleep. Research has shown that just looking at a flower decreases negative emotions and speeds up our bodies recovery from stress. Walking in the rain releases mood boosting chemicals. At 42 I still love to climb trees so I’m hoping that counts too!
  1. Fix the toilet roll holder
    Do that job you’ve been putting off: ask a friend to take you to the tip, paint over the pen marks on the wall, list your old clothes on Vinted. The simple joy of a visible result is a real mood lifter for those of us whose main time is spent building relationships and caring.
  2. Create an Ebenezer
    Not the Scrooge kind! The 1 Samuel 7 kind, where Samuel sets up a stone as a reminder of what God has done. Could yours be a digital folder on your phone with photos that celebrate God’s goodness to you? Or a physical place like a box with slips of paper documenting things you are thankful for? Or just grab a rock, and put it somewhere obvious, like Samuel!
  3. Play
    What did you love to do as a child? Lego? Sliding down the bannister? Trampolining? Why do we stop playing when we grow up? Play makes adults more creative, better collaborators and improves our wellbeing. Just don’t come running to me with a broken leg! And speaking of creativity, learning a new recipe can also be a fun way to tap into your imaginative side. Swap out your takeaway for a fakeaway, throw some jalepenos into your cheese toastie, turn pizza day into burrito day. Bring a little fun to your plate can brighten up a gloomy evening no end!

So, whether you’re lighting a candle or designing an award winning burrito, there are plenty of ways to bring a little light into these long and dark winter days. Blue Monday might be a marketing myth, but the opportunity to seek joy, connection, and love is a real gift. Can we seek out connection with God and with others, and along the way show ourselves some kindness too? This January could even turn out to be a little brighter than we expect.

Written by

Abi Thomas

Abi Thomas lives in Bradford and is part of St John’s Bowling Church. She loves hospitality, making people laugh and custard in all its forms. Abi spends her time making The Hopeful Activist’s Podcast, being a carer, leading a youth group and cooking, including at Pete’s Place, a community food project.

A photo of abi thomas
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