19 Jan Mental Health in January: Why This Month Feels Hard and What Helps
Mental Health in January. January, and Blue Monday aren’t the problem – exhaustion is
January often gets labelled as a motivation problem.
In reality, for many high-functioning adults, it’s a nervous system problem.
If you’re someone who:
- stays busy to feel okay
- struggles to sit still
- equates stopping with laziness
- feels uncomfortable with “doing nothing”
January can feel especially heavy.
Not because you’re failing, but because your system finally has fewer distractions.
Why mental health in January feels different
For many people, especially those who are anxious but capable, January brings:
- lower mood
- irritability
- withdrawal
- a sense of loneliness
- restlessness
- a pressure to make ‘resolutions,’ and unsustainable lifestyle adaptations
This isn’t weakness.
It’s what happens when a system that’s been running on adrenaline is asked to slow down.
High-functioning anxiety often looks like productivity, responsibility, competence – until it doesn’t.
“I haven’t got time to look after myself” – a reframe
Many of my clients say:
“I know I should rest… but I don’t have time.”
A more useful question is:
“How can I look after myself in a way that actually supports my output?”
This isn’t about long baths, retreats, or stopping completely.
It’s about strategic restoration.
Reframing rest for people who don’t like stopping
If stopping feels uncomfortable, try this reframe:
- Rest is not inactivity
- Rest is nervous system maintenance
- Maintenance prevents breakdown
- Preventing burnout is both efficient & smart
For people who can’t sit still, rest works best in short, intentional bursts.
Simple wellbeing practices for busy lives (that don’t feel lazy)
These are not “self-care routines”.
They are micro-resets that help work/life balance, support focus and emotional regulation.
Try:
- 3 minutes of stillness between tasks (not scrolling). Try closing your eyes and connecting to your body, part by part to check in for any tension, discomfort or pain. Take a moment to visualise soothing and relaxing the parts of your body that need it.
- one slow breath before responding to messages. The instinct to immediately pick up a phone and respond, is a way to stop our nervous system relaxing, and keeps us on alert. If you can wait 5 minutes or longer before checking your phone, then do. Switch off unnecessary app alerts.
- eating a meal mindfully without distractions or screens. So often when we eat food we are going through the motions, however thinking about things we need to do or doing something else at the same time such as watching a screen or talking.
- practicing moments of gratitude for the small things that bring joy. Maybe it’s a sunrise, watching and
- hearing the rain on a window, enjoying a hot shower, or cuddles with a pet or person.
Think restorative pauses, not full stops.
January is for maintenance, not reinvention
January doesn’t require you to fix yourself.
It asks for:
- honesty
- regulation
- gentler pacing
This is where mental health is protected, quietly, consistently.
Suggested further reading
Burnout — Emily & Amelia Nagoski
Rest — Alex Soojung-Kim Pang
If you’re high-functioning but constantly tired, wired, or emotionally flat, I work privately with people who need calm without collapse.
I am a Well Being Coach and hypnotherapist in Nottingham covering the East Midlands, Nottinghamshire and Online clients worldwide. Contact me today to find out more how I can help support you here