Posted 20 January 2025
January can be a difficult month for everyone, but single parents can feel the strain more than most. Lynne Baulch, Gingerbread’s Wellbeing Lead, shares her top tips for surviving Blue Monday.
We all know the feeling. The excitement of Christmas has faded, the kids are back at school and the long dark nights have been dragging on forever. It’s a time when many of us are facing squeezed budgets and added debt as we try and pay off the Christmas credit card bills. No wonder today is known as ‘Blue Monday’ – the most depressing day of the year.
If you’re struggling with significant debt or other worries, taking the first step to tackle the situation can help you feel more positive. The information section on our website is a great resource for single parents, covering finances, child maintenance, family law and employment. For advice tailored to your personal situation, we also offer a helpline and webchat service. Our advice team are here to support you at every stage of your single-parent journey.
Resilience is all about being able to cope with everything life throws at you. As busy single parents, it’s easy to put ourselves last. But taking the time to focus on your own wellbeing is so important. These 5 tips are a great way to boost your resilience so you can cope better with everyday stress.
Keeping active doesn’t have to involve expensive gym memberships or drastic New Year resolutions. Find a way to get moving that you enjoy. It needn’t cost the earth and can make a huge difference to your wellbeing. You could put on your headphones, and have your own silent disco for ten minutes, or take a walk round the block. Whatever works for you!
Constant planning, worrying and – let’s face it – over-thinking can make it difficult to focus on the here and now. So take back some control – spend a few minutes being aware of where you are. Notice the sights, smells, and sounds, and allow yourself to be fully in that moment. It’s a great way of hitting pause and allowing yourself a reset.
Feeling connected to others is great for our wellbeing. It helps us to feel less isolated, to gain support and to feel part of something greater than ourselves. It doesn’t have to be a best friend or close family member. Texting someone you haven’t seen for a while or arranging a quick coffee can help you build your support network.
If you’re not already a member of a Gingerbread group, you could see if there’s a local group near you. You could even consider starting your own if there’s not. Our groups are a great way to connect with other single parents and make new friends.
As single parents, we’re great at planning, managing ‘to-do’ lists and keeping family life running smoothly. But how often do we plan in joy? When was the last time you did something you really enjoyed? Think about what makes your heart sing – is there any way you could spend some time on this? Plan in something in your week or month which brings that smile to your face!
Feeling good doesn’t mean thinking only of yourself. Doing something kind for someone else can give you a lift too. A simple smile can make a big difference to someone who needs it. Being realistic about your available time, budget and capacity, are there any ways in which you could spread some kindness? It could be helping at a school event, collecting some shopping for a neighbour, or saying hello to someone on the school run.
Focusing on our wellbeing can make a big difference. But there may be other reasons why you’re feeling low. Anything which affects your mood every day for more than 2 weeks could need investigation and support. We would urge anyone in this position to seek professional help. Your doctor is a good place to start if you feel you are struggling.
If you’re feeling anxious, worried or overwhelmed, or just need to get something off your chest, you can get immediate mental health support through our partnership with Shout. Text the word GINGER to 85258, for a confidential chat with a trained mental health volunteer.
Whatever you choose to do, take a moment to focus on your wellbeing. Looking after yourself gives you a strong foundation, and bolsters your ability to cope with anything life throws at you.
Have you enjoyed this post? Gingerbread offers a free two-hour online wellbeing programme, where you can connect with other single parents and learn strategies to support your wellbeing.
