How to Beat the January Blues

Look and feel your best during the coldest, darkest months of the year with these expert winter wellbeing tips

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Alex wearing pink sports bra, burgundy fleece and patterned leggings

Boost your energy levels

Long associated with releasing feelgood endorphins, reducing stress and anxiety and even helping you sleep better, exercise is exactly what we need in January. Not naturally inclined to squats and running? Turn it into something fun that you'll look forward to by pairing up with an ‘accountability buddy'.

"Don't put pressure on yourself; remember that slow progress is always good progress" advises presenter and former England footballer, Alex Scott. Instead, she's motivated by the promise of her post-workout high: "I am instantly in a better mood, happier, and feel freer in my body."

Kickstart the new year with some fresh activewear (looking the part makes you feel the part) and then get creative with your workouts. Try brisk walks, gentle jogs or Pilates. Set small and achievable goals to keep yourself motivated. Most importantly, dial down your expectations and just enjoy it.

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Make time to unwind

After a season of excess, relaxing is key to beating the January blues. There's a reason why animals hibernate throughout winter – we mammals have an instinct to curl up, get warm and preserve energy in the colder months. Though it's not always possible to completely check out from work and the demands of everyday life, we can indulge in pockets of downtime.

So, make it a ritual with our limited-edition wellness box, which contains all you need for starting a self-care routine, including pampering treats by Apothecary, Emma Hardie, This Works and ARKIVE Headcare. Light your favourite scented candles, run a bath with indulgent salts and soaks and envelop yourself in a snug dressing gown for the ultimate cosy night in.

Want a sneak peek inside the box, plus helpful hints and tips? Don't miss our Live Shopping show.

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Man wearing Berghaus padded gilet, green fleece and black beanie hat

Reconnect with nature

There's nothing more invigorating than time spent in fresh air. The hit of daylight lifts your serotonin levels (your body's very own feelgood chemical) and vitamin D, which help boost your mood and immune system. Spending time outdoors in nature supports your mental health, and watching birds and wildlife can help to naturally lift your spirits.

Wrap up warm to fully prepare for any outdoor escapades. Stock up on insulating base layers like women's thermals, men's thermals and kids' thermals and check out The Sports Edit for weather-proof gear from outdoor experts such as Columbia, Berghaus and Under Armour. For more serious adventures, check out our guide to what to wear hiking. As they say, there's no such thing as bad weather...

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Bed made up with white washed cotton bedding set

Review your sleep hygiene

Nearly half of adults in the UK admit they don't get a decent night's sleep; not great news when sleep has so many health benefits, from lowering stress to boosting our immune systems. A minimum of seven hours a night is recommended for an adult, so what do you do if you don't feel like you're getting enough? It could be your bedroom set-up. Simple changes, from choosing the right pillow for your sleeping style to making sure you have the correct duvet for the time of year, all help.

Another tip is practising good pre-sleep rituals, such as a warm bath filled with sleep-inducing essential oils – it's said that the temperature drop our bodies experience when we get out of the bath mimics the natural cooling we experience when we're ready to fall asleep. Clever. Minimising your screen-time throughout the evening can help you to wind down. Try dimming the lights and reaching for a book instead.

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Brighten your home

A glimpse of colour on gloomy mornings serves as hopeful reminder of the brighter days to come. Our winter flowers range features an array of delightful stems to bridge the gap until spring, including striking two-tone roses, red parrot tulips and elegant lillies.

Why not share the sentiment by sending a surprise bouquet to a loved one? There's nothing like a no-reason gift to make friends and family feel appreciated, plus expressing gratitude for the special people in your life is a way to boost your mood as well as theirs.

Tending to house plants is a mindful activity for all year round but especially during the winter when greenery is harder to find. Not only will our our pre-potted succulents selection create an instant display, they are are a low-maintenance option for those new to plant care.

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Assorted winter fruit and vegetables for a healthy diet

Eat yourself happy

After the indulgence of Christmas, a healthy diet is a great way to feel energised – and it really doesn't have to be complicated. “First, think about getting your five fruit and veg a day,” says M&S senior nutritionist Laura Street. “Choose wholegrains to add fibre and a source of protein every day. Keep it varied – choosing seasonal fruit and veg can be a great way to get lots of different vitamins and minerals.”

During the winter months, vitamin D is particularly important. Look out for our special vitamin D mushrooms and bread enriched with vitamin D in store. Another easy step to making healthy choices is to pick foods with the Eat Well sunflower on the pack – it's been developed by our in-house nutritionists with guidance from the British Nutrition Foundation, and “makes following a healthy diet easy and delicious,” says Laura.

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Published 12.24.2024