How the School Routine Beats the January Blues

The Power of Routine: Why School is the Perfect Antidote to the January Slump

The third Monday of January is often referred to as "Blue Monday," a day associated with the post-holiday slump, cold weather and the persistent darkness of winter. While the term itself may have originated as a marketing concept, the feelings of low energy and "interminable" weeks in January are very real for many.

In a recent piece for The Times, leading psychotherapists suggested that rather than fighting the "January blues," we should learn to "winter" ... to move through the season deliberately rather than just enduring it. Fortunately for students, the structure of the school day provides many of the exact "prescriptions" suggested by mental health experts to combat the winter blues.

Natural Light and Movement

Psychotherapists advocate for "light as medicine," recommending that we get outdoors early in the day. Our students benefit from this naturally through their journey to school and their time spent outdoors during break and lunch. Even on overcast days, daylight is 10 to 20 times brighter than indoor lighting, which is crucial for regulating the internal clock that governs sleep and energy.

Scientific research suggests that just 20 minutes of movement is the threshold where "happy hormones" kick in, helping to mitigate the lethargy that winter can bring. At Bulmershe, our students engage in five PE sessions every fortnight, alongside daily active time on our fields and "Goals" pitches, as well as traversing around our large campus to reach their different lessons. This regular movement ensures that mood-boosting neurochemicals like endorphins and serotonin are part of their daily routine.

Focus and Chunking

One of the most effective ways to quieten a "busy mind" or a cycle of negative thoughts is through focused attention. The school day is intentionally structured into "chunks" of learning. This requirement to concentrate on specific tasks, whether solving a quadratic equation or analysing a text, acts as a form of practised attention.

This process interrupts the cycle of rumination and replaces it with a sense of progress and small "wins" throughout the day. By engaging the brain in challenging but achievable tasks, students find that the psychological weight of a long winter month is replaced by a sense of tangible accomplishment.

The Safety of Connection

Perhaps most importantly, school provides constant social connection. Research shows that being around others helps our nervous systems register safety and calm. Within our fully inclusive environment, students are seen and heard by their peers and staff every day. This "co-regulation" is a powerful tool against the isolation that can sometimes creep in during the darker months. When students collaborate on projects or chat during lunch, they are essentially helping to calm each other’s nervous systems through simple presence.

Practical Strategies for "Wintering" at Home

To help bridge the gap between school and home during these weeks, we suggest adopting a few "wintering" strategies as a family:

• Seek out "Glimmers": These are small moments that spark safety and warmth: a favourite mug, a cosy pair of pyjamas or the smell of their favourite food. Identifying these small joys can anchor children back to the present moment and away from winter stress.
• The Power of Playlists: Music is neurologically powerful. Try using the "Iso principle" - choosing music that matches your current mood first, then gradually shifting toward tracks that are more uplifting.
• Absorb the Attention: Encourage hobbies like puzzles, crosswords or craft at home. These engage the hands and the mind, providing a creative outlet when the world outside feels grey.
• Keep it Casual: If you want to check in on your child's wellbeing, try to avoid "The Big Talk." Conversations often flow better during a shared activity, like a quick walk or while making dinner together.

A Community Effort

By getting up and out every day, socialising with friends and engaging in a varied timetable of activity, our students are effectively "wintering" in the best possible way. We are proud that our school structure supports not just academic progress, but the fundamental resilience of our young people.

If you or your child are finding this month particularly difficult, remember that the "fresh start effect" of a new term is a journey we are all on together. For more tips on supporting wellbeing at home, please visit the Mental Health area of our website, which includes toolkits for families and students.