Beating the January Blues as a Postpartum Mum (Without Putting Pressure on Yourself)
- Charlotte
- 6 days ago
- 3 min read
January can feel heavy at the best of times. The festivities are over, the days are short, the weather is bleak, and everyone seems to be talking about fresh starts and New Year, New You.
Now add a newborn (or a baby who still doesn’t sleep), a body that doesn’t feel like your own yet, and emotions that seem to change by the hour - and it’s no wonder January can hit especially hard in the postpartum period.
I’m writing this as both a mum (my second baby was only 2 months old in January last year), and a perinatal mental health specialist - and first things first, I want you to know this:
If you’re feeling flat, tearful, irritable, lonely, or overwhelmed right now, you are not failing. You are human. And you are not alone.
So let’s talk about how to navigate the January blues in a way that supports you, not pressures you.
Let January Be Small
There’s a lot of cultural noise around January being a time for goals, routines, and self-improvement. But postpartum life doesn’t follow calendar rules.
If your main achievements right now are:
feeding your baby
getting dressed (some days)
keeping everyone alive
That is more than enough.
Instead of asking “What should I be doing this month?”, try asking:
“What would help this season feel a tiny bit lighter?”
Small counts. Tiny counts. Rest counts.
Name the Emotional Load of Postpartum Winter
Postpartum can already feel isolating - winter can magnify that.
Short days, long nights, fewer visitors, cancelled plans… it’s okay to acknowledge that this season is hard. Many mums tell me they feel:
lonely even when they’re not alone
disconnected from themselves
guilty for not feeling happier
anxious about the months ahead
Naming this experience matters. You’re not “bad at coping” - you’re responding to a very real set of challenges.
Focus on Gentle Anchors, Not Routines
Routines can feel impossible with a baby. Instead, think in terms of anchors - small moments that bring a sense of steadiness.
Some ideas:
a warm drink you actually sit down to drink once a day
stepping outside for fresh air, even for two minutes
one comforting TV show you save for nap feeds
a soft jumper or blanket that feels grounding
These aren’t productivity tools - they’re nervous system support.
Be Mindful of Comparison (Especially Online)
January is peak comparison season. Social media is full of:
mums “back to normal”
tidy homes
exercise plans
glowing motivation
What you’re often not seeing:
sleepless nights
intrusive thoughts
tears in the bathroom
deep self-doubt
If scrolling leaves you feeling worse, it’s okay to mute, unfollow, or take a break. Protecting your mental health is not selfish - it’s essential.
Check In With Your Mental Health (Gently, Honestly)
Some January blues are situational. But if you’re noticing:
persistent low mood
anxiety that feels hard to manage
feelings of numbness or disconnection
intrusive or scary thoughts
a sense that you’re not coping
Please know that postpartum mental health struggles are common and treatable - and support can be life-changing.
You deserve care just as much as your baby does.
Let Support Look the Way You Need It To
Support doesn’t always mean big conversations or fixing everything. It might look like:
texting one honest sentence to a friend
asking your partner to take over for 20 minutes
booking a GP or mental health appointment
working with a perinatal specialist who understands this season
You don’t have to wait until you’re “really struggling” to ask for help.
Speak to Yourself the Way You Would a New Mum You Love
If a friend told you she was exhausted, emotional, and finding January hard with a baby, you wouldn’t tell her to try harder.
You’d probably say:
“Of course you’re struggling - this is a lot. You’re doing your best.”
You deserve that same kindness.
A Final Word, From One Mum to Another
If January feels like survival mode, that’s okay. This season will not last forever - even though it can feel endless when you’re in it.
You are not behind.
You are not weak.
You are not failing motherhood.
You are adjusting, healing, learning, and showing up - even on the days it doesn’t feel like it.
And that matters more than any January goal ever could.
If you find yourself needing a little extra support right now, you’re warmly welcome to explore my postpartum support options, including solution-focused therapy, birth debriefs, and trauma resolution - all offered with compassion, flexibility, and a deep understanding of this tender season.
