January syndrome: are we tired at the start of the New Year?

Contrary to the generally accepted narrative of a great new start to the year, we often feel a lack of energy and overwhelm. Does “January Syndrome” Really Exist?

In the Chinese tradition, both in medicine and in the philosophies of the cyclical nature, the “new beginning” does not occur on January 1, but is associated with the transition to spring, when a new life energy begins to build up in nature. According to those who are closer to the order of the seasons, the “rebirth” and the new beginning should be experienced, according to the rhythm of nature, with the onset of spring. And it's hard to disagree with the fact that perhaps for each of us, if we look at when our surroundings “awaken to life,” it makes a lot of sense.Meanwhile, the inexorable order of the Gregorian calendar calls us to New Year's resolutions with January 1, although for centuries in Europe, especially in Christian countries, it was counted from March 25, with with the symbolic beginning of spring.

However, abstracting from social traditions and beliefs: is our energy decline actually justified in January? Although medical science does not distinguish Síndrome de January As a disorder, illness or other clinical diagnosis, in the social sciences this term describes a complex of phenomena associated with fatigue, burnout, decreased energy levels and lack of motivation. Admittedly, this is a rather depressing description of the situation, especially when the media promotes productivity and setting ambitious goals for the next year. However, is it worth worrying about another concept that, although it includes part of the New Year's socio-psychological phenomena, but does not necessarily concern us?

Less light, more fatigue

Although after December 22 the day begins to lengthen, we are already four months of short day and long night behind us. This means that in the January new year we enter with the baggage of fatigue caused by the lack of light. This can be seen, for example, in the results of blood tests; in most countries of our geographical area, seasonal supplementation of vitamin D is recommended due to its deficiency.

According to the website Alab.pl:

Studies show that 80— 90% of the European population, considered healthy, is deficient in vitamin D, defined as a concentration of less than 30 ng/ml in the blood. As many as 60— 70% of people have a deficit that requires treatment, that is, a level lower than 20 ng/ml. Light doesn't just affect our mood and vitamin D levels; it also shapes our social habits and ways of spending our free time. We often associate the southern countries of Europe with the hustle and bustle of conversations at street coffee tables, regardless of age or material status. Southern culture is based on being together: over coffee, in squares, benches, in parks and on beaches. The availability of light favors the exit of the house and the embedding of social life in the outdoor space. Even if the conversations take place in the shade of umbrellas, it is the long-term habit of the “outside” being the place of family, social and professional life that determines local social patterns. The street, square or park remain spaces of intense human presence for most of the year. Even in winter, there is more light there, and people, out of habit and love for gatherings in public spaces, continue to gather in the gardens of cafes. Comparing cultures formed in such different climatic conditions, one can see how differently we treat not only the seasons, but also the social forms of spending time.

In Poland and countries with a similar climate, winter more often means retreating into private space, fewer social interactions and transferring activities to closed environments — home or office. It is the office, not the square or the café garden, that becomes the main space for human contact during this period.

The thesis about the influence of light on our social behavior is confirmed by science. Study with Journal of Psychiatric Research The 2006 report shows that exposure to bright light is associated with more agreeable behavior and a better mood in social interactions. People in bright light were less conflictive and more prosocial Winter, smog air and our well-being

In Poland, there has been a discussion for years about air quality, which is among the worst in Europe, next to countries such as Serbia, North Macedonia or Bosnia and Herzegovina. Online disputes over the exchange of so-called “Cinderella”, as well as restrictions on the entry of old cars into city centers, have made the topic highly politicized and socially polarizing. It often lacks substantive debate and firm action on the part of politicians and state institutions, in particular the Ministry of the Environment. According to the Airly portal, citing data from the Polish Institute of Economics, as much as 70% of the heat in Poland comes from individual heating installations. We also burn around 87% of the coal used for heating throughout Europe.

In January 2026, we are once again facing one of the worst air quality states. The Polish Smog Alarm warns that the program Clean Air, which was supposed to support the thermo-modernization of homes and the replacement of obsolete stoves, in practice works too slowly or inefficiently. Meanwhile, smog has a real impact on our health - both physical and mental. How we read at work Smog as a threat to health security in Poland Michaliny Treder, The effects of air pollution are felt all over the world. The World Health Organization (WHO) estimates that environmental factors account for 15-20% of all deaths in 53 European countries. In turn, according to the Organization for Economic Cooperation and Development (OECD), by 2050, air pollution in cities could become the leading environmental cause of mortality in the world.

The end of the Polish smog situation is the latest reports of Krakow, which received the infamous title of the city with the worst air quality in Poland. In recent rankings, the city ranked at the top, and for some time even occupied the first place in the lists of the most polluted cities.

Seasonal “depression”

Actually, seasonal affective disorder (SAD), which is a subtype of severe depression with a seasonal course. They usually last through the autumn-winter months and subside with the arrival of spring. According to studies, about 5% of the US population suffers from them, with women being exposed to them up to four times more often than men. These disorders can occur at any age, however, they most often appear between the ages of 18 and 30. Symptoms include not only prolonged feelings of depression, but also decreased appetite, decreased libido, problems with concentration and excessive sleepiness.

However, researchers at Cornell University in Ithaca in New York analyzing the effects of weather and day length on activity and mood indicate that even people who do not meet the diagnostic criteria for seasonal affective disorder experience a marked “drop” in energy and mood during the short, winter days.

summary

Surely to the difficult aspects of winter, or in fact January days, we could add many issues: the recovery of the festive period, the “sick” of the intense end of the year at work, the discouragement of the passing year or the pressure of New Year's resolutions. However, looking at more tangible, measurable factors - such as the effects of light on health and social behavior, as well as the consequences of smog polluted air - you can see that although the term Síndrome de January may sound like a catchy headline, it contains some elements of truth.

It is worth remembering that the media and the press are happy to take up topics of concern. Therefore, it is good to reassure yourself that not everything that includes the umbrella concept (especially when it uses the quasi-medical word “syndrome”) constitutes a diagnosis. However, under this broad, unscientifically defined slogan, there are real factors that are worth looking at and asking yourself a few questions.

Do we fall too easily into the trap of “New Year's goals”? Or maybe on the contrary - their designation motivates us and gives meaning to what we do?
How is the air quality in our area and can we fight for it? Who has an impact on the environmental situation and what actions are within our reach? Do we see the effects of poor air quality in ourselves; health, but also those related to the restriction of being outdoors?
What do we do in winter? Is our time mainly filled with work and watching series in the evenings, or do we try to organize activities that bring us closer to friends and family?
And if winter is indeed a more difficult period for us in terms of mental resilience? Are we considering consulting a specialist?

So before we fall into the trap of catchy headlines, it's worth breaking them down and thinking about which “grain” of truth concerns us, and what we can do about it.

Sources:

January syndrome: are we tired at the start of the New Year?

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