Feeling the January blues? Tune in as we share practical tips to brighten your mood and start the year strong. From boosting energy with simple habits to embracing mindfulness and setting inspiring goals, this episode is your guide to finding joy and motivation during winter's toughest month!

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Time just seems to go. And I also want to welcome you to our first ever episode of a brand new season. Exciting. Now, I'm very aware that I've. Come at this with a lot of high energy, trying to be positive. But this week's episode is the first episode for a brand new season. We're talking about January blues.

You've got those anxious feelings. You've got those feelings of dread going back to work. Um, this is a great conversation because me and Tazmin get to the bottom of it. We talk about it, we highlight this, but you also go away with easy to implement strategies to better overcome these feelings. Now, before I play you this fabulous episode, just a reminder of how you can support the podcast.

So yeah, in the show notes, you can sign up to the newsletter and basically you receive information related to the podcast about new episodes, other things that we're doing, other insights, taking steps further. Um, so yeah. Go and sign up to our newsletter. Right, shall we crack on with this week's episode?

Tazmin: Absolutely. Yeah. Um, but, but you know what, we need to do this. Otherwise, what are we going to be doing recording on the 1st of January for the, for the episode? We don't want to be doing that. It's better for us and for everyone out there if we do it now. Definitely. Definitely.

Sarah: Um, well, I'm, can you believe we're back for another season?

Tazmin: I know, I know. 12 seasons old now. I think if people ask me, how old are you? I'll say, I'm 12 seasons old .

Sarah: And that does mean that we are coming into our third year,

Tazmin: it'll be our third year anniversary. And Sarah, we might have a slight problem because, oh, traditionally you give like gifts.

So year one is paper, I believe, I dunno what year two is, but year three is leather. Not very vegan friendly, is it?

Sarah: No, it's not. Um, I mean, yeah, we can, uh, overcome that. Fake leather? Recycled leather? I don't know. Brilliant. Three years. Very, very pleased with that. And I'm so glad that we're back with another season.

So do you know what? I'm pretty excited. It's going to be a great year. I realized that we started the podcast with high energy, positive vibes, but the title of this week's episode is beating those blue Monday, January feelings. So how we can deal with those January blues. So later on in the month on the 21st of January, it's called blue Monday.

Um, I mean, there's lots of different factors. Um, you've had a break. From work in your career and, um, maybe you've got anxious feelings or maybe there's a bit of dread going back to that. So there's lots of different reasons why people get these January blues and it's going to be different for different people.

So my first question to you, Tazmin , is do you usually suffer with these January blues? Um, I tend not

Go to your GP and just make sure that it's nothing, You know, you get the help that you need to get. Um, this is, um, but going back to your topic about general January blues. No, I don't think I do. And I think, um, that might be because we celebrate Christmas in terms of it's a public holiday, family get together.

Sarah: Well, that's a wonderful place to be in. And yeah, I think. We will say part two, after the break, we'll be, um, discussing like strategies and tips that you can implement if you do suffer with January blues. But, um, I think it does show up for a lot of people. And I mean, I have mixed feelings because it's my birthday in January.

And I always joke that it always falls. so much for watching. I'll see you next time. A really awkward time of year because my birthday is the 8th of January. So it's always the weekend after New Year's and people have had enough. They want to, they want to have it. They don't want to socialize. Um, and I get it.

Um, so yeah, I think I'm on the fence on this one. I'm not a hard, no, I'm not a hard yes, but I definitely, There are feelings that I get, and I think what is good to talk about is how it shows up for people at work or in their career. So, uh, some of the things that I'm thinking about is, um, maybe you're dreading going back to work.

Maybe you're really, like, when you think about I don't know, sitting down at your desk or doing your first project or whatever it is you're doing that fills you with a bit of dread, it fills you with a bit of anxiety. Um, it could also show up in not feeling motivated. Yeah. So you don't feel the oomph.

There's a lot of procrastination going on. Um, you end up staring out the window. For, um, long periods of time. Um, those are sort of the ways that it's shown up for me at times. Um, and definitely when I've been speaking to other people, can you think of anything else that I've missed? I think,

Tazmin: um, you know, when you asked me, do I generally tend to get down?

Can't think of the word, is that the right word? I love that word.

Sarah: It's true. Sounds a little bit like crustacean. Crustacean. Anyway, I don't think that's a word. What's the C word? Anyway,

Tazmin: it's very different to what work feels and looks like. And then you have that period off and you've, you know, spent time with friends and family and then to go back.

Yes, I have experienced that dread. And, um, you know, when you go back and suddenly There is a pile of work to do because that's what happens, you know, you tend to have that collective, you know, that email list waiting for you. Oh

Sarah: gosh, yeah.

Tazmin: It's tough, it is tough. And nobody else is feeling

Sarah: particularly motivated.

I put the, have a bit of chill time. Don't go so hard. So I imagine as well, there's lots of like projects or lots of tasks or especially those tasks that you're not really looking forward to, you maybe think, Oh, well. We're, um, we sort of, we're coming to the end of the year, the business is closing down or there's going to be time off or people are focusing on different things.

I've just pushed that to next year.

Um, I think that it's a time where a lot of realities

Sarah: really hit. Definitely, definitely. And with everything else going on, you can see how that's going to impact someone, especially by external factors as well, um, because there is. Uh, what does SAD, Seasonal Affective Disorder.

Tazmin: Yeah.

Sarah: Yeah. So where like, obviously, and, um, obviously this, we can't give medical advice and we're not giving medical advice.

What are we talking about in part two, Sarah?

So obviously we've addressed those, uh, feelings of anxiety, those January blues. So we're going to be talking about Practical, actual strategies that you can implement. You can start doing to help you combat those January blues. Does that sound good? Sounds brilliant.

Tazmin ,

Tazmin: we're

Sarah: back for

Tazmin: part two. I've just thought of a funny story to share, but I'll let you start. I'll let you start. And then when we, when it's the opportune moment, I shall tell it.

Tazmin: It's amazing. I'd forgotten about it until you started talking about all of this. I did that.

Sarah: Well. Stay tuned, stay tuned. Right, so we're gonna talk about things that we can do to combat those January Blues. Tazmin , I have a list of things that I've tried, I've, I've read upon, or I've heard other people do, if at any time, but you, like, you know.

If you try and change that mindset, because the sooner that you are proactive in working towards your goals, the better that mindset, the more happy you're going to be. And actually January. is a great time to reflect on last year. So what was good about last year? What wasn't good about last year? With the stuff that wasn't good last year, what is in your control that you can change?

Because obviously, I've already said, life will throw you curveballs. You can't control all the bad stuff that's going to happen, but there may be other stuff that you can, or there's learnings from it, at least. What do you want to do more of? So those things that you really enjoyed, or those things that were really good, like, how can you do that more?

You're stressed. So don't do that. Get ahead of yourself. We

Tazmin: have an episode about reflecting, um, on your year and setting the goals. So we can put that in the

Sarah: show notes. Do you know what, Tazmin ? You're not just a pretty face, are you?

Can you treat yourself to a new mug? Is there a fancy pen pot that you want? Um, is there little fidget spinners or like things like that that will help you? Treat yourself to a new notebook. Pictures! Get pictures in front of you. Um, have a cool poster that's inspiring or a road map or plan. Just make.

where you work inspiring and fun and somewhere that you actually want to spend time in. You know, um,

So, you know, just change your set, desk setup, even if it is a desk at home, especially actually if it is a desk at home, and do that because it will change the way you feel when you sit down to work. You get new stationery, put a quote up, anything that's going to lift your spirits, will help you. And in fact, last weekend, my husband and I were redesigning the office and that's going to be the plan for this next couple of weekends.

So when we hit January, the office

Sarah: will be

Tazmin: done.

Um, if you don't have a window in your room, how can you encourage light and things like that? So just have a think of how you can make the most of your space. Focus on wellbeing. So here I'm talking about nutrition. Now I know it's hard when we're feeling a bit down, we want to go for those foods that are very sugary.

Berry Carby, you know, those things that we think that are going to comfort us. Well, I'm not, I'm not saying don't do that. Like you do you, but try and give yourself some nutrition. Remember that vegetables, fruit, nuts, seeds, berries, all of that good stuff. The more nutritious and the better stuff that you put in your body, the better off you're going to be.

You're not going to do it. So. Think of exercise that is going to be easier for you to do. Think about habit stacking. I think you've said on a previous podcast, Tazmin , that when you make a tea, you do some squats or something. It

Tazmin: is me. And, you know, going on what you were saying about, um, healthy eating.

You talking about, um, physical nutrition. Also pay attention to your emotional diet. So what are you reading? What are you watching? And what are you listening to? These three things are

What are you learning? Um, are you, are you taking time out for yourself? Are you having a bit of me time? What, what do you enjoy doing? What can you do that's going to enable you to switch your brain off for a bit? Um, breathing, exercising, going for walks in the fresh air, all of that lovely stuff. Next up is if you're really, really dreading work, is it right for you?

Maybe you need a bit of a change up, maybe you need to think about something for you. Another thing that you could do is plan in person or virtual coffee with people that you feel safe around. Um, so find safe people that you can have honest, open, and transparent conversations with. Obviously it's going to be hard to do it in person.

We're all. We're getting busier and busier as society. Maybe we need to talk about that on a podcast episode, because busy doesn't always mean success, does it? But, um, plan, plan in time for you to connect with someone. So, but be mindful who the person that you you're picking is. You don't want any.

You can, other things that I would suggest doing is learn something new. Finally do that hobby that you've always wanted to do, but you've always put off. Just go for it. Give it a go. And then my last two things, and then I'll get Tazmin's input because I see that she's been ferociously writing down as we've gone through.

And a great thing that I'm trying to do more of is each day, think of three things that you can be grateful for. Yeah, because that will help you change that mindset. And it doesn't always have to be related to work, obviously. Um, maybe it can be related to work. Maybe, I don't know. Um, you've finally done this massive bit of keyword research that's been on your to do list for a while, and you've got that done, or you've had that conversation with a client or someone at work that you've been putting off, um, or it could be as simple as, do you know what?

Tazmin: So I may reflect in December and start doing in January person.

It doesn't, you don't have to have lots on it to start with, but the more you put in, it'll snowball. So it, um, I'm planning to go to India with my cousin in mid Feb, so that's on it. Then I've got Women in Tech, that's on it. Then I'm going to be doing some goal setting stuff throughout the seasons, that's on it.

So last week, as if I was going to Dior, I, I went round the shops and I bought a set of pajamas, new pajamas, not just one set, a collection, like my ensemble.

If that's what you want to do. If you want to have people around for more informal occasions than Christmas and New Year was, do that. Do what feels right for you. Give yourself those small treats. And for me, definitely, it's always the, the full year plan and, you know, what, what do we, what do I want to do?

And then you can start feeling excited because if you can think higher than how you're feeling, it's going to be easier to get out of that.

Sarah: And I just want to, uh, relate this to the work setting as well. So you just said about having conversations with people and saying, setting your intentions or saying what you want to do, you should be doing that at work as well.

And you've also got to remember as well, that people aren't mind readers. So until you have that conversation with your team, until you have that conversation with your boss, how are they going to know what you want to do more of? If you're just cracking on doing the stuff and not saying anything, then they're, they're going to think that you're happy.

And also another way to think about it is if you're having these conversations, it shows to your employer, it shows to your work, your boss, it shows to the higher up people that actually you're driven and you want to do more. And you're putting yourself forward because you've got to be proactive. You've got to be proactive.

You've got to do stuff for yourself.

And looking at what does that mean? Does that mean I want to stay in the same organization, but to do something slightly differently? Do I want to go to a different organization? Do I want to go to a different department? Do I want to do more freelance, less freelance? Whatever that looks like, we'll go through all of that.

Sarah: Um, fabulous, fabulous.

Yes, and you've got to plan. You've got to know where you're heading towards because otherwise you're just aimlessly just going through it, aren't you? So, Tazmin , that does bring me to the end of our first episode back in the new year. Um, I'm guessing the funny story was the pyjamas. No. You didn't, I mean, we enticed our listeners and you didn't even tell the funny story.

Tazmin: I didn't think that was funny. Having a pyjama collection is a very serious topic. It's my belt.

Sarah: squeeze it in. We've

Tazmin: got, we've got it. You can't, you can't dangle a carrot for me and our listeners. Okay, so it was after the divorce when the kids and I were back on track and we said this year we're going to get a, um, a real tree.

So me and my daughter, we didn't realize that when it's knitted, it's so much smaller. Anyway, this tree appeared and it was like belonged in a mansion and we did not live in a mansion. Anyway, so we got this tree, we've decorated it. Everything's happy. We had Christmas dinner together, and then the next day they went to their dad's.

So, although it was unlucky for some, we kept our tree up for like weeks. And we just sort of like continued the Christmas spirit until about halfway through January. The tree was dead. It looked a bit like, you know, what's the, what's the, um, Mrs. Havisham, what is that program? Oh, yes. Yeah. Yeah. So my tree was looking a bit like Mrs.

Havisham's tree. It was like dead with these baubles.

Um, and then the kids said, I think we need to take that down. So yes, I extended Christmas until halfway through January because I decided that's what I wanted to do.

Because doesn't, doesn't Miss Havisham get like jilted? Like she's meant to get married and her husband to be doesn't turn up. And so she just keeps everything quiet. How it was on the day and it gets a bit moldy. Um, it's really painting a picture of what your Christmas tree looked like. I mean, I wasn't distressed about the remarriage.

Tazmin: Let's just get that straight. But I was just distressed that we'd lost Christmas through all of this malarkey that was going on. So we just carried on.

Sarah: Do you know what? There you go. Well, I'm glad you shared that story. And I'm, um, I'm sure our listeners are feeling the same as well. Uh, and that was two great stories, your pyjama story and your Christmas tree story.

There you go, bonus for the first episode. You are the gift that keeps on giving.

I think it's the same, isn't it? And hopefully this episode has helped now. Just want to remind people of how you can support the podcast. Um, me and Tazmin are set up on buy me a coffee, which means that you can give us a one off donation. The link in the show notes to do that. Thank you to everyone who has already given us a one off donation.

We are very appreciative of that. And what's another way Tazmin . Sign up to the

Sarah: There you go. So one that you don't want to miss that folks. So yeah, in the show notes, there'll be a link to sign up to our general newsletter.

Um, so you can subscribe, unsubscribe at any time, but yeah, you just get updates. tip bits from Tazmin, Tazmin looks after it for

Tazmin: us. Subscribe. They won't want to unsubscribe. Wash your mouth out, Sarah McDowell. Subscribe and stay connected to us.

Sarah: Yes, I mean in this GDPR world you have to cover yourself.

Tazmin: everyone, and hopefully this episode has cheered you up if you are feeling a bit blue.