Early January a struggle?

There are two camps of people that get hit with January blues.

Those affected early January and those more likely to be affected end of January. Here’s why you may find yourself in either camp and 5 things that help:

Early January

It’s all about dopamine, weather, and change of pace.

Coming off the 6 week manic high of the holiday sprint filled with sugary boozy bliss (and possibly an intense end of year sales quarter), the brain is revved up and used to more dopamine and depletion than normal. It’s largely in survival mode, distracted by purpose and hustle.

Holiday travel, parties to attend, cards to put out, deals to close, events to host, presents to wrap, and booze to cheers elevates brain reward chemicals and stress hormones for an inevitable crash.

Come January, the weather has been cold and Vitamin D deficient for almost 2 months, but the time sensitive distractions have now waned. Overnight, the ‘most wonderful time of the year’ celebrations turn to ‘New Year, New You’ extreme discipline- but the weather is still uninspiring and cold.

Dance on tables New Years night, hit the ground running (literally) New Year’s day. It’s quite the bipolar turn around. Consequently, some of us struggle with this brain chemistry pivot.

End of January

If your industry conference schedule includes the JP Morgan conference in SF, CES in Vegas, or DAVOS in Switzerland, you likely won’t feel the dopamine pull back until late January as you’re still in the chaotic throws of non stop happy hours and needing to be ‘ON.’

No matter when the gray fog of January hits with its judgy drill sergeant sidekick, you’re not alone, and these can help:

1. Pick a 2 week buffer

Whenever your sprint is scheduled to slow, pencil in 1 week of no social obligations to catch your breath and re-acclimate.

Organize the office, plan your quarter, look at exercise class schedules, and get more sleep. If you’re an over achiever, possibly dip your toes in a mild exercise and meditation attempt and slow the recent fun crutches the body has gotten used to imbibing (sugar & booze).

2. keep self compassion top of mind

Think of the first 2 weeks of your New Year as a detox, slow down period. Add in more veggies, stretch, take a moment to reflect on what you did right last year. Lots of kudos, celebration, and gratitude for the blessings and accomplishments. Chocolate chip cookies & wine can still be on the menu as your body adjusts but more veggies take center stage.

Hold space for the brain to withdraw from the manic pace it’s grown accustomed. It’s a good time to consider more sleep, massages, bone broth, and setting up the body for a detox or fast - just not abruptly.

Doubling the lemon water gets bonus points.

This is not the time for a slammed to do list or unrealistic, punishing fitness goals. It’s cold outside, the body is in hibernation mode, and it’s dry. An hour involving the jacuzzi/sauna with some stretching/dancing, ending with a blanket by the fire is perfect.

No need to dust off the running shoes quite yet if they’ve been sleeping for 2 months. Re-stabilize your core and joints and stretch before hitting the sprints.

3. Double the Vitamin D & B and consider happy lights.

If you struggle during the winter with seasonal affective disorder (SAD), head to vitamin D -ASAP. I take medical grade 50,000 IU of Vitamin D per week during the winter. You’ll notice more tanning beds in Seattle and Portland - and there’s a reason. They also sell bright happy lights for your desk or bedside table to mimic warmer months.

With the downshift in daylight and sunshine, SAD symptoms may require more fun cardio movement for endorphins, long hugs with friends for oxytocin, and gratitude lists for perspective to keep happy chemicals flowing

4. Have the reboot plan -and permission slip for it- ready.

When Dopamine pulls back and immediate purpose isn’t forcing us to show up, downshifting to a new pace can be literally painful. Knowing it’s coming helps, but having the permission slip in your pocket may be necessary.

Something like, “Even though this feels weird and lacks the exuberance of the holiday grind, this is the right way to spend my time and sets me up for a happy year and healthy mind/body. I have permission to transition.”

Anyone with early trauma, anxiety, depression, or addiction tendencies will especially benefit from this external permission reminding the brain it’s ok to rest and recalibrate as it inevitably searches for stimulation.

5. Keep perspective

People really don’t expect much of each other during January and even February. However you spend it is the right way. No one is keeping track of whether you’re perfect with your resolutions or ‘hit the ground running’ in “your best year yet.”

In fact many are right there with you recalibrating. Dry January, detox, and Whole30 attempts often affect social schedules. SAD affects many moods and energy levels. People disappear to focus on work or escape to snowy destinations to ski.

It’s the perfect time to take care of you and celebrate what’s already been accomplished.

3 things that help a depressive episode.

Send Depression Book

Depression Book

Depression is an illusive enemy coming on when we least expect it.

It's never the right time and not knowing how long the episode will last is terrifying. Ideas of productivity go out the window as our purpose, worthiness, future happiness, and ability to focus get questioned by the internal minute.

Here are 3 things that I've found really help drag me into the light with some forced perspective when my brain starts turning left.

 

1. Get Outside to connect with community / phone a friend

The last thing you'll want to do is often the best thing to shatter the lies spreading through the narrowing walls of your mind. Walking in the sunshine to a coffee shop and being super kind to the cashier, smiling at a stranger, or spreading compliments does an unexpected perspective shift.

The addition of people / fresh air / sunshine / new views (external variables) that likely need your kindness, injects a small sense of community, mass vulnerability, and sense of worth. That person whose child you complimented probably needed to hear they are doing ok as a parent. The cashier you tipped and thanked is likely still stuck on the last guy who took out his frustration on her.

Your input and positive vibes matter and you'll see it on the world around you - if you just get outside and put on your best happy actor face for others' benefit. This is tough if the shame cycle has already kicked in making you want to hide from everyone. I promise, they don't see what you see at this moment and will love the positive moment with you.

If you can't get outside, phone a friend. Rather than share what is bugging you, tell them how much you appreciate them and their friendship. Glow about their positive attributes and how much they mean to you. Joke about the impending cheesiness and then lay it on thick.

Depression loves to bring other people down with it while making us feel fearful that others wont like us once they see our darkness. It gets us coming and going. Rather than play it's game, just spread light and hang up. You'll feel the other person's boost and it.will.feel.awesome. It will also remind you of the impact you have in others lives. The world will look a bit sunnier for a second.

 

2. High Intensity Movement & Water!

Endorphins, Oxygen, & Opiates ...mmmmmmmmm. Changing our biology often kick starts brain boosting self confidence, a sense of worth, and overall feel good. It doesn't have to be kick ass or super long. 5-7 minutes of no break squats, cardio, yoga, weight lifting, or dancing gets the blood flowing, the breaths deeper, and calms the brain. AND moving blood, flushing your system with water, and shaking the lymphatic system helps detox. Toxins can definitely be a triggering source of a depressive episode. Dehydration is the 3rd leading cause of depression so water is a double threat against the dark D-bag.

 If you're under the weather or super fatigued, consider sitting in a sweaty sauna, getting a massage, or stretching to change your biology. The endorphins may be absent but the detox properties, oxygen, focus on the present, and opiates will help. A brilliant friend who has similar brain chemistry reminded me that cold showers/cold water is proven to jolt the mind out of depression. "I smile and get fired up everyday I turn off the hot water at the end of my shower."

 

3. Practice Permission, credit, & Gratitude

Got a brain that won't budge after you've tried the above two? Maybe your brain is signaling it's time to rest and reboot. Let's take stock of what you've ALREADY done for work, friends, family, home organization, planning, charity, health, or goals in the last week, month. Credit counts!

A Depression prone brain often has a default setting that goes back to fault finding and feelings of unsafe / unworthiness. So let's look at the data, not the lies of our mind. Even small stuff counts! You open email? Get out of bed? Look nice one of the days this week? Spread kindness to an animal, child, stranger, or friend? Show up when you said you would? Choose to eat something green? Awesome! Write it down.

 Then let's look at the natural blessings around. Is it a nice time of year for your favorite fruit? Weather decent? Got great hair? Have a friend you're grateful for? Small and large things we are blinded to when the depression filter kicks in are often quite substantial. But we can no longer see them as depression robs our joy and hides the goodness in our lives. I've found that when in doubt, showing up even when I don't feel like it really matters. It shifts perspective and builds momentum and pride. 

Fighting back against depression is maddening, difficult, and still important. As it makes the case for why you and your contribution are worthless, show up for life anyway - even spacey / lost / fuzzy headed / less articulate / joyless / unmotivated ... IT REALLY MATTERS. Every time you do show up, give yourself major kudos.

**Bonus tip**

IV nutrient therapy is the mood boosting game changer I turn too when I know my system is really off. For $200 (+$60 glutathione and selenium/zinc add ons), you can get your essential vitamin, minerals, and hydration put straight back into the vein. This bypasses any absorption issues or leaky gut your system may have. Noticeable mood boost, especially if this depressive episode was brought on by toxins or depletion. I like Dr Neetu at Dryp Studios.

Only those with these tripwire brains get how tough life is when the "why" disappears. I can not speak for your experience and welcome additional treatments that work for you. Let's figure this out together! 

Hit the button below to email me if you'd like a copy of the 56 page mini book I wrote on the many spokes on the depression wheel and some things we can do about it.

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GETHSH is a wellness blog dedicated to researching the variables in the formula to feeling good. All suggestions should be taken on your own free will after consulting your physician.