Beat the January Blues

As the festive season concludes and January unfolds, many find themselves grappling with the notorious 'January Blues', particularly around Blue Monday - the third Monday of January. For veterans managing PTSD or other mental health conditions, these seasonal changes can feel especially challenging, though having an assistance dog can provide invaluable support during this period.

Understanding the Winter Impact

The winter months bring shorter days, colder weather, and post-holiday adjustments, creating a perfect storm that can affect our mental wellbeing. This seasonal phenomenon typically manifests as low mood, decreased motivation, and reduced energy levels - all of which are completely normal biological responses to this time of year.

Practical Strategies for Wellbeing

Get Outside with Your Assistance Dog

One of the most effective ways to combat these feelings is through regular outdoor activities with your assistance dog. These outings provide essential exposure to natural daylight, which helps boost serotonin levels and regulate sleep patterns, while simultaneously strengthening the vital bond with your canine partner. The structured nature of caring for an assistance dog naturally creates beneficial routines, from regular feeding times to exercise schedules and training sessions.

Maintain Routine and Structure

Your assistance dog thrives on routine, and so will you. Stick to regular feeding, exercise, and training schedules. This consistency helps combat the seasonal slump and provides purpose to your days.

Nutrition Matters

Maintaining good nutrition becomes particularly important during these darker months. A balanced diet rich in vitamin D, oily fish, fresh fruits, vegetables, and complex carbohydrates can help sustain energy levels and mood. It's wise to limit sugary foods that might lead to energy crashes, especially during this challenging period.

Quality Sleep

Quality sleep plays a crucial role in managing the January Blues. Your assistance dog can be particularly helpful in establishing and maintaining good sleep hygiene, providing comfort during difficult nights, and helping to reduce evening anxiety. Aim for seven to nine hours of quality sleep each night to support your mental wellbeing.

Building Resilience

Set Realistic Goals

Instead of setting overwhelming New Year's resolutions, focus on creating specific, achievable objectives with your assistance dog. This might include learning new commands, developing training skills, or establishing healthy daily routines. These small, consistent steps can build confidence and provide a sense of accomplishment.

Practice Gratitude

Starting each day by acknowledging positive moments can significantly impact your outlook. Whether it's appreciating your dog's morning greeting, celebrating training achievements, or recognising small daily victories, these mindful practices help maintain perspective during challenging times.

Address Financial Concerns

The current cost-of-living crisis can add extra pressure during this period. Remember that financial concerns can significantly impact mental health, and numerous organisations offer support specifically for veterans facing such challenges.

Embrace Normal Feelings
Recognise that feeling low during January is a natural biological response. Many others experience similar feelings, and maintaining face-to-face social connections is vital for emotional support.​​​​​​​

Maintaining regular contact with your support network remains vital. This includes staying connected with fellow veterans, other assistance dog handlers, mental health professionals, and support groups. These connections provide valuable emotional support and understanding during difficult times.

Professional Support

While experiencing the January Blues is entirely normal, it's important to recognise when additional support might be needed. If symptoms persist or worsen, don't hesitate to reach out to mental health professionals, the Veterans With Dogs support team, Op Courage, or other veteran support services.

Remember, with your assistance dog by your side and these strategies in place, you're better equipped to navigate through this challenging seasonal period. Together, you can maintain wellbeing and look forward to the brighter days ahead as spring approaches.