By Cindy Smith, Integrative Wellness Coach and Personal Trainer

After the hustle & bustle of Christmas, the ringing in of the New Year, and the last ornament is neatly tucked away for another year, all the world goes back to the way it was before the excitement of the holidays. Or does it?

Thinking back through the year, we have the excitement of days getting longer & green beginning to appear in Spring, the long days of Summer fun and family vacations, the anticipation of back to school, pumpkin spice, and the beautiful colors of Fall leading us into the excitement of the holidays coming earlier every year. January escorts in darker, shorter days, more time inside with cold winds and winter storms. Although I love sitting next to the fire on a cold winter day with a good book and my favorite cup of tea, our moods naturally tend to reflect the gloomier days.

Along with the joy of the holidays, there are also an array of different emotions. There is the stress of shopping, wrapping & cooking done on time. Gathering with family and friends can leave a feeling of euphoria, sadness or disappointment. If it has been a difficult year, you may be approaching the new year with anxiety and uncertainty, Grief is heightened during the holidays as well as we miss those we have lost or relationships that have ended. Remember, you are not alone. Studies show as many as 25 percent of Americans suffer from low-grade to full-blown depression after the holidays

So, when we say everything goes back to normal in January, the normal for January is actually a bit gloomy and uncertain. But there is hope!

January is also a time for new beginnings, setting the tone for the rest of our year. January offers a blank canvas to illustrate your life with infinite possibilities ahead. Here are some tips for making the new normal for January a time of setting goals for the coming year and laying the groundwork to make this our best year yet!

•     Set Goals. Setting personal and professional goals for the year gives a sense of purpose and direction, providing motivation and focus.
• Find meaning. Involvement with family or work that one finds meaningful and purposeful is one of the most significant contributing factors of happiness.  Studies show that people that are involved in their communities and churches tend to experience more positive emotions and be more satisfied with their lives.
•     Get active. Find ways to incorporate movement in your day regardless of the weather outside. Sitting for long periods of time is detrimental to our health and exercise is one of nature’s best antidepressants.
  • Stand when talking on the phone.
  • Set a reminder once per hour to get up from your desk.
  • Go bowling with your team or clients.
  • Join an exercise group.
  • Bundle up and take a walk.
•     Go outside. At least once per day, go outside and take a few deep breaths of fresh air. If the sun is shining, stand or walk around where the sun is on you to get a dose of vitamin D, nature’s antidepressant.
•     Plan fun. Plan at least one thing in every week you look forward to.
  • Game night with friends
  • Movie night
  • Local theater
  • Try a new restaurant
  • Take a dance class
•     Start a new hobby. Having a creative outlet helps improve focus and has calming effects on the brain, reducing stress and increasing joy. This could be a craft, learning to play a musical instrument, or try growing an indoor herb garden.
•     Buy a plant. With the darker skies, barren trees, and shorter days of winter, green plants help freshen the air & add life to a room.
• Drink more water. Water is shown to boost mood, improve focus, and increase cognitive function. Try drinking it warm with a slice of lemon or orange and a dash of cinnamon.
• Start with gratitude. Oprah Winfrey says when she opens her eyes every morning, she says thank you. Take a minute and think of three things you are grateful for. It sets the tone for the day and reminds us of the good around us.
• Take care of you. Once per week, do something to let yourself know you value you. Get a manicure, pedicure, or massage, soak in a tub with lavender and Epson salts, journal, go to a yoga class. As women, we tend to forget to value ourselves. If we take ourselves for granted, so will others.
• Declutter. Opening space and getting rid of clutter, can help us feel refreshed. When you’ve finished, you can clear your space with white sage, a Native American tradition that helps to clear any negative energy from an object or place. This can also be done by diffusing white sage essential oil.
• Incorporate routine. Start by setting a wake-up time and a time to go to bed every single day and stick to it. Studies show a daily routine can help reduce stress and help us feel more grounded.
• Healthy diet. January is traditionally a time for starting a new diet. Instead of adding stress to an already stressful time by radically changing your diet, start with the basics. Eat whole foods. If it has an ingredient list, it is processed in some form. Eating whole foods helps boost your immune system and resets your body’s natural rhythm with nature.
• Meditation. 2018 holidays were especially difficult for me. The number one thing I did that made a radical difference in my 2019 was adding meditation to my daily routine. Once or twice daily, set a timer for just 10 minutes and quiet your mind. If you tend to drift, listen to the sounds around you. Birds chirping, your breath, the ticking of a clock, honking horn. Then be thankful for each one. This will bring you into the present moment and wash away all the outside noise and clutter of your mind. It can truly have a miraculous affect.
• Essential oils. In a 10 ml bottle with rollerball top, add 3-4 drops of three of the following oils and top off with Fractionated Coconut or Sesame oil. Apply to the back of the neck and over your heart. Roll on hands, cup and inhale.
  • Clary Sage
  • Lavender
  • Lemongrass
  • Marjoram
  • Orange
  • Rosemary

It is also important to acknowledge and embrace the let-down after the holidays. Take a few moments to journal about your feelings and jot down your favorite memories. Then turn your attention to the start of a new year. January can become one of your favorite times of the year filled with promise and excitement for the days to come.

After trying a few of the tips above, if you feel you are feeling depressed or having thoughts of hurting yourself or someone else, call a mental health professional to get some help. The National Suicide Helpline number is 1-800-273-8255. There are also online mental health resources like betterhelp.com or talkspace.com.

Cindy is a Certified Integrative Wellness Coach and Personal Trainer for professional women. She has been helping women achieve their health and fitness goals local and abroad for the past 15 years. For a free consultation, contact Cindy at [email protected].