January has always had a particular kind of heaviness to it for me. The holidays are over, the days are short and cold, and I’m still waiting for the ‘fresh-start’ energy to show up. This year, even more so than years past, I feel as though I’ve been waiting for the ‘fresh-start’ energy to come and give me solutions to all the distress and heartache I’ve been feeling, especially living in such a culturally diverse state as New Jersey. And for many people, this stretch of winter already brings low motivation, lingering sadness, and/or a sense of emotional fatigue that’s hard to name.
You may have heard of the term “Blue Monday,” referring to the third Monday in January – this past Monday – which is often described as the most depressing day of the year. And while the concept itself isn’t rooted in scientific fact, it resonates because the feelings behind it are very real. January can feel like a road block between where we’ve been and where we’re supposed to be going.
This year, that weight is compounded beyond personal stress and seasonal challenges. Many people are also carrying anxiety, frustration and exhaustion related to the current climate throughout the United States. A climate in which it’s hard to identify a safe place to decompress and the difficulty of letting yourself decompress when our neighbors, friends or loved ones are being forced to live in a state of hypervigilance. When personal and collective stress overlap, simple days can feel harder to move through and no day so far in 2026 has been simple.
To be clear: this isn’t a post about fixing your mood or forcing positivity, nor is it meant to cause further spiraling into the doom and gloom January can sometimes bring. This is an invitation to acknowledge where you are and to think about self-care in a way that actually fits this moment.
January Stress in a Charged Political Climate
This January arrived in the midst of a tumultuous and heightened political atmosphere. The 24-hour news cycle is an intense storm most of us feel we can’t look away from. Conversations feel more polarized, and the sense of uncertainty, about leadership, policies, rights, and the future, has seeped into our daily lives.
Even if you try to avoid the news, it’s difficult not to absorb the tension of the political climate. Constant updates, social media debates, and strained relationships create a background hum of stress that rarely turns off, often leading to emotional exhaustion, irritability, or a sense of helplessness that carried over from the end of 2025 into 2026. You don’t need to be deeply engaged in politics to feel its impact; as social creatures, we are affected by how others are treated and by the collective uncertainty around us. Whether through concern for loved ones and neighbors, worries about stability, or the fatigue of living in a divided environment, this ongoing exposure takes a real toll on individual well-being.
Acknowledging this impact isn’t about taking a stance. It’s about recognizing that many of us are carrying much more than usual, and our capacity for anything more is different because of it.
Rethinking Self-Care for Right Now
Self-care is often misunderstood, thought of as having a specific definition, with no fluidity or flexibility depending on the context. In reality, it’s not about perfect routines, buying “the right” products, or pretending everything is fine. Real self-care, especially in January, often needs to adjust to be quieter and more practical.
It looks like protecting your energy, being honest with yourself and those around you about what you can and cannot handle and allowing yourself to respond to reality, rather than an idealized version of how you think you “should” feel. This might mean setting boundaries around how much news you consume, or choosing not to engage in every difficult conversation. It might mean acknowledging that an ambitious resolution can be redefined as focusing on what helps you feel steady.
When thinking of self-care in January, consider starting small. These aren’t tasks to complete, but options to experiment with:
Care for your Nervous System
Winter and stress both take a toll on the body. Simple routines – waking up at the same time each day, getting natural light when possible, moving gently – can help regulate your system. We don’t need to quantify how many times you’ve been able to take a few deep breaths or have moments of stillness for it to make a difference.
Make Space for Emotional Honesty
You don’t have to label everything as good or bad. Identifying words that carry value-judgements will help you to redirect that automatic instinct to judge a feeling. Journaling, voice notes, or quiet reflection can help you name what you’re feeling without judgment. Allowing yourself space to acknowledge “this is hard” is more soothing than forcing yourself to find a solution that is often out of your control.
Be Intentional about Connection
Not all connections are equally healthy. Choose conversations and spaces where you feel safe to be yourself. It’s okay to limit interactions that leave you drained, even if that means stepping back temporarily from different relationships. This is not to say estrange yourself, instead identify what you need and limit how much of yourself you give up in different spaces.
Engage with Purpose, Without Pressure
For some, small actions aligned with personal values can restore a sense of agency. That might mean volunteering, donating, learning, and/or supporting your community and neighbors. For others, rest is the most productive way forward. It is important to identify and know that both are valid, purposeful rest can be just as productive as more tangible community engagement.
You don’t have to reinvent your life this month, in fact, you won’t, it’s not a feasible thing to ask of yourself. You also don’t have to feel hopeful, motivated, or optimistic right now, let yourself feel and express all the emotions that come. Getting through the day with care and intention is enough.
Rest is not laziness.
Survival is not failure.
And taking things slowly is sometimes the most responsible choice we can make.
A Quiet Way Forward
Regardless of the certainty or uncertainty of the world, taking care of yourself matters, and right now, that’s more than enough.
If you or someone you love is struggling, you don’t have to face it alone. At Evolve Psychological Services our goal is to partner with you to navigate the uncertainty we’re all facing with compassion and understanding. Reach out, self-care can start with a single conversation.
