January and February can feel like they stretch on forever, especially if you’re navigating constant sickness, a string of canceled plans and disrupted New Year’s Resolutions, icy weather forecasts that keep you stuck inside, or post-holiday blues. Many people find this to be one of the toughest times of the year, which is why the third Monday in January is sometimes referred to as “Blue Monday.” For parents with young kids, this time of year can feel especially isolating, increasing the parenting load.

Cultivating joy and resiliency in the midst of these challenging months can be essential for getting through them without seeing a decline in your mental health. There are several mental shifts that you can make to increase joy in the midst of the struggle of these months. I’m going to share with you four mental strategies to support yourself and create joy.

We all have an inner voice — that little narrator that tends to make comments on our appearance, behaviors, skills, and overall worth. At times, that voice can be positive and uplifting. Other times, it can be judgmental and cruel.

This is what we consider to be negative self-talk. That critical inner conscious that focuses on what we are doing wrong rather than what we are doing right. It can cause guilt and shame. Although it may seem like “just thoughts,” it has the power to influence the way we act, feel, and connect to society.