How to Beat the January Blues: A Guide for Foster Carers

After the excitement and energy of the festive season, January can feel like a struggle. Cold weather, long dark nights, and the weight of post-holiday fatigue can combine to bring about feelings of sadness, low motivation, and general weariness. For many people, this is part of the so-called “January Blues.” In fact, the third Monday of January is often referred to as Blue Monday—said to be the most depressing day of the year.

For foster carers, the challenges of January may feel even more significant. The children in your care may also experience post-holiday letdowns or difficulties returning to routines after Christmas, adding to the emotional load. However, by understanding the factors behind these feelings and adopting practical strategies, you can make this month a time for renewal and connection.

Here are some ideas to help you and the children you care for beat the January Blues:

Acknowledge That Feeling Low Is Normal

It’s important to recognise that the January Blues are a natural response to the season. Reduced sunlight, colder weather, and returning to everyday responsibilities can affect mood and energy levels. For foster carers, it can be helpful to remind yourself—and the children in your care—that feeling this way is common and nothing to be ashamed of.

Take time to check in with yourself. How are you feeling? A little self-awareness goes a long way in managing emotions, and by modelling this for children, you encourage healthy emotional expression.

Get Outside for Daylight and Fresh Air

Lack of sunlight is one of the key reasons people feel down in January. Exposure to natural light can boost serotonin levels, which help improve mood and regulate sleep. Try to spend time outside during daylight hours—whether it’s a walk in the park, a play session in the garden, or even a quick stroll after lunch. Encourage children to join you, helping to lift everyone’s spirits while building positive habits.

Stay Active Together

Exercise is a proven mood booster. Physical activity releases endorphins, which can reduce stress and anxiety. You don’t need to run marathons—simple, fun activities can make a big difference. Consider:

• A family walk or scavenger hunt.
• Dancing to music in the living room.
• A weekend outing to a soft play area or indoor trampoline park.

Incorporating movement into your routine benefits both carers and children, improving mood, focus, and overall well-being.

Set Realistic Goals

New Year’s resolutions can sometimes create more pressure than motivation. It’s easy to aim too high and feel defeated when progress is slow. Instead, try setting small, achievable goals for yourself and encourage children to do the same. Celebrate little successes—whether it’s sticking to a new bedtime routine or trying a new recipe.

Prioritise Good Nutrition

Cold weather often triggers cravings for comfort food, but sugary snacks and heavy meals can lead to energy crashes. Aim for balanced meals with plenty of fresh fruit, vegetables, and whole grains. Foods rich in Vitamin D, such as oily fish, eggs, and fortified cereals, are especially beneficial. You might also consider a Vitamin D supplement, particularly during the darker months.

Encourage children to help with meal preparation, making healthy eating a shared, positive experience.

Sleep Well

Quality sleep is vital for mental health and emotional regulation. Foster carers often juggle busy schedules and nighttime disruptions, but establishing a calming bedtime routine can help everyone. Limit screen time in the evening, keep bedrooms dark and cool, and try relaxation techniques like deep breathing or reading a story together.

Get Creative

Learning a new skill or engaging in creative activities can provide a sense of achievement and joy. Foster carers can explore:

• Arts and crafts projects.
• Baking or cooking together.
• Starting a journal or scrapbook to capture memories and reflections.

These shared experiences can strengthen bonds and create positive memories.

Start Each Day with Positivity

Try using affirmations or positive statements to set a hopeful tone for the day. Simple reminders like, “Today, I will focus on what I can control” or “I am doing my best” can help maintain a resilient mindset. Encouraging children to think of one good thing about their day reinforces optimism.

Celebrate Small Wins

Finally, remember to notice and appreciate small moments of joy. Whether it’s a peaceful morning, a kind word from a child, or a completed task, every positive step matters. Share these victories with your support network or a fellow foster carer—they’ll likely appreciate a bit of positivity too!

Final Thoughts

January may be a challenging month, but with a focus on well-being, achievable goals, and a commitment to self-care, you can turn it into a time of growth and connection. By supporting your own mental health, you’ll be better equipped to nurture the children in your care—and to face the year ahead with energy and hope.