Blue Monday is often referred to as the most depressing day of the year. Falling on the third Monday of January, it is said to be the day when post-holiday blues, gloomy winter weather, and unmet New Year’s resolutions converge, creating a perfect storm of low spirits. But is there any truth to this claim, or is it just a myth?
What is Blue Monday?
The term “Blue Monday” was coined in 2005 by a British psychologist, Dr. Cliff Arnall. He proposed a formula that combined factors like the weather, debt from holiday spending, the struggle of keeping up with New Year’s resolutions, and the general post-holiday slump. According to this formula, the third Monday in January ranks as the most depressing day of the year.
While it’s important to note that whilst there’s no scientific basis for this formula, the concept has gained traction in popular culture. Many people do find themselves feeling low in January due to the darker days, cold weather, and financial strain after the holidays.
Strategies for managing Blue Monday and beyond…
While we can’t control the weather or the calendar, there are plenty of things you can do to avoid falling into the “Blue Monday” trap. Lifestyle medicine describes 6 ‘pillars’ of health, and making small changes in each of these areas can help your wellbeing.
- Stay Active: Physical activity releases endorphins, the body’s natural mood boosters. Whether it’s a brisk walk, a yoga session, or hitting the gym, getting your body moving in any way that you enjoy can significantly lift your mood.
- Eat well: A diet with lots of fresh fruit and vegetables feeds your body and mind as well as supporting your gut microbiome. Diets high in processed foods and low in fibre have been shown to be linked to depressive illness. Moving away from the festive indulgences and resetting your diet for the New Year is a powerful mood boost.
- Connect: positive social connections are a natural mood booster. Spending time with people in whatever way works for you is fine – it might be socialising, but working, volunteering, or even a micro-moment of connectivity by holding the door for someone all count.
- Detox: a New Year detox may sound predictable, but dry January can be a powerful mood-lifter because alcohol is a depressant and actively lowers your mood. Even if you haven’t over-indulged in December, having a spell of time off alcohol can benefit your mood.
- Sleep well: Getting enough sleep and a regular routine is crucial for emotional regulation and mood. This is especially important in winter, when short days and long nights can lead to Seasonal Affective Disorder (SAD). Try to get as much natural light as possible during the day or consider a light therapy lamp if you’re stuck indoors. In the evenings turn the screens off and lights down to support your circadian rhythm.
- Support your wellbeing with positive psychology. Focusing on the positives, even small ones, can shift your mindset. Practising gratitude each day for a week has been shown to have a lasting effect on mood for up to 6 months afterwards. Try this exercise: each evening take a few minutes to reflect and write down 3 things you’re grateful for that day—however big or small.
Happy Monday…
Blue Monday might just be a day like any other, but it’s a good reminder to check in with your mental health during a time of year that can be challenging. By staying active, connected, and positive, you can navigate through the winter months and make sure that any “blues” stay short-lived. Remember, the power to improve your mood often lies in the small choices you make each day.