How to manage the January blues

Opinion

When you’re feeling below par, the thought of deadlines and client demands can feel heavier than usual. Here are some practical tips to tackle those feelings.

Are you feeling fresh and optimistic at the start of the new year? Or are the January blues tugging at your soul?

If you’re feeling down after the festive break, fear not. You are not alone. It doesn’t matter what your role is or what level you work at, you can experience down-at-heart feelings coming back to work after the festive season. Even if you love your job.

Think about it. There’s the hectic pace of Q4, which we get ourselves through by looking forward to a few days off over Christmas. There are the celebrations, the downtime with friends and family, and the chance to truly relax and switch off.

And then, when you can’t imagine having to work again, January arrives. The fairy lights and Christmas trees are hidden away for another year and you’re expected to jump back into the old routine.

Just the phrase “back to reality” can be enough to make you feel low. When you’re feeling below par, the thought of deadlines, juggling work and family and managing client demands can feel heavier than usual.

The encouraging news is that there are things you can do to alleviate the blues.

Embrace the gloom

The first step is to acknowledge that your feelings are a perfectly natural response.

Don’t try to ignore them or criticise yourself for feeling this way. Embrace the gloom. Validate it — these are the first two steps towards feeling more like yourself.

Although the new year is usually a time for setting goals, it’s wise to be realistic. If you’re already feeling overwhelmed by the prospect of returning to work, setting sky-high expectations that aren’t really achievable could compound your feelings.

Instead, choose a few smaller objectives for the month and break them down into manageable tasks. When you set attainable goals, you’re more likely to be able to reach them. And when you do, you’ll feel a sense of achievement that helps build motivation, as well as reaping the benefits from the tasks themselves.

Improve and refresh

What kind of goals and tasks you set yourself can also help to remedy the New Year blues. If it helps, consider “improvement and refreshment” as themes for your goals. What can you do that will improve your work life or your career, or will refresh your work objectives?

Is there an area of your skillset that you’d like to develop or something you could learn that would improve your capabilities?

Take a look through Nabs’ calendar of workshops for inspiration. Managers’ Mindsets, which teaches essential management skills, and Fast Forward, our legendary pitching course, are just two of our options on offer.

Whatever you decide to undertake, achieving some small yet significant tasks, or undertaking some learning, can help to combat a dull January mood and remind you that you’re capable of making progress.

Bring back the spark

Another invigorating action is to get back in touch with the spark that brought you into the ad industry in the first place.

Are you a creative who loves working with design or words? Perhaps you’re a people person who loves the buzz of building business relationships? Take some time to reflect on what your “why” is, then consider what you can do to reignite this flame.

Maybe it’s taking an art class with a colleague; perhaps it’s getting back into the social buzz by booking tickets for a Nabs event.

Protect your energy levels

Protect your energy levels and carefully curate your work/life blend. Think how you could structure your days to avoid burnout if you don’t do this already.

Are you getting outside enough? Even a 10-minute stroll around the block can help to refresh you and get you away from your desk. Make sure you create boundaries around your time, where you can, so that you can enjoy your time off without feeling “always on”.

Remember that you’re not the only person who’ll be feeling down at this time of year. Social connections have been proven time and time again to boost mental wellness, so seek out the company of others — whether that’s colleagues in your organisation, industry friends or even your mentor or sponsor. Even a half-hour coffee and walk can give you a much-needed lift.

Finally, if you’re feeling in need of more support, contact the Nabs Advice Line for a confidential chat.

Uzma Afridi-Gardiner is principal business psychologist at Nabs