The New Year Blues: Why It's Normal to Struggle Emotionally
Happy New Year!
For many, January is a time for celebration- clearing out old patterns and starting fresh with new possibilities on the horizon. If you’re on social media, your timelines may look like everybody is rejuvenated and ready to start 2022 with more focus and discipline than ever before.
Here’s the truth: the new year is one of the greatest opportunities we have to change our lives for the better, but it can also set us up for some unrealistic expectations and ultimately - struggles with mental health.
If you’ve found yourself struggling with low-mood, anxiety or other negative emotions this past week, you're not alone. The truth is, there are plenty of reasons to struggle this time of year. Maybe some of these sound familiar:
Dry January or a Renewed Focus on Sobriety:
January is a popular month for sobriety. For some, it’s an opportunity to detox from all of the holiday celebrations and start the year on a healthy note. For others, it may mean a more serious moment of reflection around addiction and dependence on drugs and alcohol. Either way, choosing to abstain from drugs/alcohol can be difficult, and can oftentimes lead to mental (and physical) health struggles.
If you can relate to this, you are not alone.
Diets
It’s no secret that the new year often means a renewed commitment to weight loss and/or healthy eating. While this is a commendable change to make to your life - it can be hard! We don’t always realize how often we depend on food to improve our mood, nor do we realize how addicting it can be. Quitting sugar or caffeine can oftentimes create withdrawal symptoms similar to that of removing drugs or alcohol. This means it’s totally normal to feel a drop in mood along with your new year diet.
If you can relate to this, you are not alone.
Weather/Seasonal Depression
If you’re in the midwest or on the east coast, the weather this time of year can be brutal. Combine this with reduced daylight and it’s no surprise that nearly 10 million Americans suffer from Seasonal Affective Disorder (SAD) and/or seasonal depression each year. Not only are we deprived of Vitamin D, but the cold and darkness make it difficult to want to leave the house, socialize or even be productive. Not to mention, many of us are coming off of two months of celebration, as well as time off work. This can make January look bleak, with no real holidays or time-off occurring for quite some time.
If you can relate to this, you are not alone.
COVID19
Maybe everybody on your timeline is sick. If not, it’s certainly hard to miss the news and updates about the rise of COVID19 cases all over the country. Schools are shutting back down and it’s starting to feel eerily similar to the beginning of 2020 (which can be unsettling). This rise in numbers can contribute to increased anxiety and depression. Even if you aren’t directly affected, it can be hard to look forward to making plans with so much uncertainty. If you’re prone to anxiety, times like this can be especially triggering.
If you can relate to this, you are not alone.
So what next?
All of these reasons, and more, make it perfectly normal for you to be experiencing struggles with mental health this time of year. More than anything, it’s important to remind yourself of this (as social media can convince us that nobody else feels what we feel).
The good news? Hope is possible and there are options to help you push through what you’re experiencing. Below is a list of suggestions from some of our friends at Novel who are going through similar challenges:
Download some of the following bible app plans:
If you don’t have the Youversion Bible App, I’d highly recommend you download it. Not only does it make reading the bible more accessible, but there are thousands of plans that correspond with the various issues Christians face daily - including mental health struggles. Here are some you may relate to:
Depression: A Devotional for the Wounded Spirit
Start a book list for 2022
Book lists are useful because they give you a small but manageable challenge, while also opening up your mind to different tools and strategies for becoming successful (whatever that means to you). If physical books aren’t your thing, audiobooks are a great alternative. A podcast list can work just as well. Below are some of our favorite podcasts at Novel. Click here to see our 2022 Reading list!
Download some of the following mental health apps:
Finding a therapist can be difficult - especially if you are in the middle of managing low mood or challenging emotions. Check out this list of some of the mental health apps that will allow you to speak with a mental health professional sooner than later.
Move your body
While we know exercise is good for mental health, it’s easier said than done when you’re experiencing mental health challenges. My suggestion: make it simple. If you can’t make it to the gym, try going for a walk or starting with 10-15 minutes of stretches in your living room. If nothing else, try to challenge yourself to clean up or find something to do around the house for 30 minutes - anything to get you up and moving for a short period of time.
Make an appointment with your doctor
If you’re experiencing a severe decline in your mental health, please make an appointment with your primary care doctor. Some practices even have virtual/telehealth appointments if an in-person visit isn’t possible.
Write down/save the crisis hotlines
Lastly, make sure you keep the NAMI and SAMSHA Hotline information available! Both organizations are staffed by mental health volunteers and professionals who WANT to help you through your most difficult burdens.
SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
The NAMI HelpLine can be reached Monday through Friday, 10 a.m. – 10 p.m., ET.
1-800-950-NAMI (6264) or info@nami.org
National Suicide Prevention Lifeline
The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you and your loved ones, and best practices for professionals in the United States.
1-800-273-8255