The third Monday of January has earned a notorious reputation as Blue Monday, often dubbed the “most depressing day of the year.” Between the post-holiday lull, mounting credit card bills, failed New Year’s resolutions, and gloomy weather, it’s easy to see why this date might feel like a low point. But is it the most depressing day? Or is it just another Monday wrapped in clever marketing?
Regardless, Blue Monday offers a valuable opportunity to pause and talk about something that impacts us all: mental health.
The myth of Blue Monday
First, let’s debunk a myth: Blue Monday is not backed by science. It originated from a marketing campaign by a travel company in 2005, complete with a formula to calculate the day’s misery. While it’s clever advertising, mental health doesn’t follow a calendar or formula. Sadness, anxiety, and depression don’t show up just because it’s January 20—or whatever date the “blue” falls on each year.
But even if Blue Monday is a marketing ploy, it strikes a chord. For many, January is tough. The holidays are over, daylight is in short supply, and the cold can feel isolating. If nothing else, Blue Monday serves as a reminder to check in with ourselves and others.
Why January feels so heavy
Let’s face it: January is hard. The hustle and joy of the holidays fade, leaving a vacuum of energy and excitement. If you made resolutions, the pressure to stick to them can feel overwhelming; if you didn’t, you might feel aimless. Add to this the financial strain of holiday spending and shorter days, and you have a recipe for feeling “off.”
For those who already struggle with mental health, these challenges can intensify feelings of sadness, anxiety, or depression. And it’s not just Blue Monday; seasonal affective disorder (SAD), triggered by reduced sunlight during winter months, affects millions worldwide. So, while Blue Monday might not hold scientific weight, the emotions it touches on are very real.
What can we do about it?
Here’s the good news: We’re not powerless. Whether you’re feeling the weight of winter or supporting someone who is, there are small, meaningful steps to help you navigate these challenging moments.
Check-in with yourself
Take a moment to pause and reflect. How are you really feeling? If you’re struggling, know it’s OK not to be OK. Try journaling, meditating, or even sitting quietly with your thoughts. Acknowledging your feelings is an important first step toward processing them.
Seek connection
Isolation can amplify feelings of sadness, so reach out to loved ones. A simple phone call or a coffee chat can work wonders. If you support someone else, remind them you’re there to listen without judgment. Sometimes, just knowing someone cares can make a huge difference.
Move your body
Physical activity might feel like the last thing you want to do when you’re down, but even a short walk outside can boost your mood. Exercise releases endorphins, your body’s natural “feel-good” chemicals, and being in nature adds an extra layer of calm.
Focus on small wins
If big goals feel overwhelming, break them down into smaller, more manageable steps. Celebrate little victories, like cleaning one corner of your room, cooking a healthy meal, or simply getting out of bed on a tough day. Progress, no matter how small, is still progress.
Lighten your load
Seasonal depression thrives in the dark, so try to increase your exposure to light. Open your curtains during the day, spend time near windows, or consider using a light therapy lamp designed for SAD.
Talk to a professional
If your feelings persist or deepen, reaching out to a mental health professional can be life-changing. Therapy isn’t just for crisis moments; it’s a proactive way to build resilience and better understand yourself.
Supporting others on Blue Monday (and beyond)
Mental health is a collective responsibility. If you notice someone withdrawing, struggling, or seeming more down than usual, don’t hesitate to check in. A simple “How are you feeling today?” can open doors to meaningful conversations. Let them know it’s okay to feel what they’re feeling and offer to help where you can, whether that’s a listening ear, a meal, or assistance finding professional support.
Reframing Blue Monday
Instead of letting Blue Monday live up to its gloomy reputation, let’s reclaim it as a day of action and connection. Here are some ideas to shift the narrative:
- Start a gratitude habit: Write down three things you’re grateful for. Focusing on the positive can shift your mindset over time.
- Organize a mental health check-in: Use Blue Monday to gather friends, family, or colleagues to discuss mental well-being openly.
- Support mental health initiatives: Donate to or volunteer with organizations that provide resources and support to those in need.
- Treat yourself with kindness: Take the day to do something that brings you joy, whether reading, baking, or indulging in your favourite comfort show.
The bigger picture
Blue Monday is just one day, but the conversation around mental health is ongoing. If there’s one takeaway, it’s this: Mental health matters every day of the year. Whether you’re feeling low or flying high, prioritizing emotional well-being is essential for yourself, your loved ones, and your community.
So, this Blue Monday, let’s not dwell on the blues. Instead, let’s focus on what connects us: the shared experience of being human, the highs and lows we all face, and the kindness we can offer ourselves and others. Remember, every step, no matter how small, is a step forward, and brighter days are always ahead.