January is grey and cold. After exuberant Christmas festivities, the quietness of January can feel numbing. Blue Monday has come to represent the 3rd Monday of January. Created by media companies describing it as the ‘most depressing day of the year’, it is when most people receive their Christmas credit card bills and are left feeling glum with the aftermath of Christmas. Rather than let commercial influences dominate our mental health, there are plenty of ways to help lift your mood and set your sights on the future. 

What is Blue Monday? 

Created as a marketing scheme by Sky Travel in 2005, Sky claimed to have carefully calculated the ‘most depressing day of the year’, which they marked as the third Monday of January. Used to encourage people to buy holidays, it focuses on post-Christmas debt, gloomy weather, the breaking of resolutions, and the sadness of returning to work after the holidays. 

Despite claiming that it is the ‘the most depressing day of the year’, no scientific studies have backed this claim up. Rather than focus on the negatives, use Blue Monday to create routines that help with your self-care and establish achievable goals for the following year.

Get Up and Get Moving 

The grey and cold make most of us want to stay warm, not leave the house. Trying to incorporate daily exercise can have positive effects not only on our physicality but on our mental health as well. 

You don’t have to head to the gym and pump iron to get the benefits of exercise. You could take a walk around the park or your area. Go on a quick jog and slowly build up how far and fast you can run. 

If you can’t leave the house or garden, try skipping, or star jumps – anything to get your blood pumping. Plenty of fitness gurus now have free and accessible training videos designed to be done at home. Start moving and feel the endorphins within your body. 

Beat Blue Monday with Beats

Music makes us feel things, but it is proven to help with our mental health. When we listen to music, our brain releases dopamine, which helps improve our mood. Listening to fun, upbeat music motivates us to perform better at work and in our daily lives. 

Put on your favourite tracks or check what your friends and family are listening to if you’re struggling to decide. Apple Music, Spotify, and YouTube have curated playlists to help with mood and positivity, so if you’re still unsure what songs to stick to, look and see if anything they have created is up your street. 

Get Some Vitamin D on Blue Monday

January is notorious for being dark, grey, and cold, but where you can try and get some sunlight. A lack of natural sunlight can have serious biological effects. It affects our mood and the amount of vitamin D that our body naturally produces. 

Getting outside and absorbing natural light can have incredible effects on energy, alertness, and endorphin levels, so get outside even if it’s a quick walk up the street. 

We won’t get much sunlight in January, but our diet can supplement this. Cook foods like eggs and fatty fish to increase your Vitamin D intake and help your body. Get outside and feel better. 

Treat Yourself on Blue Monday

January can be uninspiring and dull. After the jovial celebrations of Christmas, January’s bleak feeling leaves you miserable. Treating yourself to small, indulgent treats or food can instantly lift your mood and give you the boost you deserve. 

Why not watch your favourite film with some ice cream? Make your favourite food or, if you can, order a takeaway for the evening. If you are trying to eat healthier foods, supplement sugar with nuts, berries, pomegranate seeds, or bananas. 

Run yourself with a bath and use a bath bomb. Wear your favourite perfume indoors. Do things that make you happy and help you feel good – you’re allowed to treat yourself even if it is January. 

Mental Health Tips for Blue Monday:

Blue Monday, often dubbed the most depressing day of the year, can leave you feeling down and unmotivated. But don’t let this unofficial holiday get the best of you! Here are some effective mental health tips to brighten your Blue Monday and boost your overall well-being:

Practice Mindfulness and Meditation:

• Take a deep breath: When feeling overwhelmed, pause and take a few minutes for mindful breathing. This simple act can lower stress hormones and bring a sense of calm.
• Engage in mindful activities: Try a short guided meditation, practice mindful walking in nature, or focus on your senses during everyday tasks like eating or washing dishes.
• Use mindfulness apps: Several apps offer guided meditations, breathing exercises, and calming audio tracks, making mindfulness accessible even for beginners.

Embrace the Power of Expression:

• Journaling: Writing down your thoughts and feelings can be a cathartic experience. Let your journal be a safe space to express worries, anxieties, and anything else that is on your mind.
• Creative outlets: Channel your emotions into creative activities like drawing, painting, playing music, or writing poetry. Expressing yourself creatively can be a powerful tool for processing negativity and boosting mood.
• Talk it out: Share your feelings with a trusted friend, family member, or therapist. Talking can help you gain perspective and support, especially during challenging times.

Boost Your Mood with Activities:

• Get moving: Physical activity is a natural mood booster. A brisk walk, yoga session, or dance break can release endorphins and improve overall well-being.
• Listen to upbeat music: Create a playlist with your favourite positive and energetic tunes. Music can uplift your mood, increase motivation, and inspire movement.
• Laughter is the best medicine: Watch a funny movie, comedy show, or stand-up routine. Laughter reduces stress, boosts the immune system, and makes you feel lighter.
• Connect with loved ones: Spend time with friends and family. Social interaction and laughter can significantly improve your mood and combat feelings of isolation.

Additional Tips:

• Prioritize sleep: Aim for 7-8 hours of quality sleep each night. Adequate sleep is crucial for mood regulation and overall mental health.
• Eat nutritious foods: Fuel your body with healthy foods rich in vitamins and minerals. Avoid processed foods and excessive sugar, which can contribute to low energy and mood swings.
• Set small goals: Feeling overwhelmed can worsen Blue Monday blues. Set small, achievable goals for the day and celebrate each accomplishment, no matter how small.
• Practice gratitude: Take time to reflect on the good things in your life, big or small. Focusing on what you are grateful for can shift your perspective and boost your mood.
• Be kind to yourself: Remember, everyone experiences low moods sometimes. Don’t be too hard on yourself. Treat yourself with kindness and compassion, just like you would with a friend in need.

Remember: Blue Monday is just one day. Implementing these strategies can help you navigate this specific day and build long-term resilience for future challenges. Prioritizing your mental health and well-being daily is the best way to combat low moods and cultivate a happier, more fulfilling life.

Socializing and Building Community: Your Antidote to Blue Monday and Beyond

Blue Monday might tempt you to stay isolated but don’t underestimate the power of social connection to lift your spirits and combat the blues. Building a strong sense of community and fostering meaningful connections are essential for mental well-being, not just on Blue Monday but throughout the year. Here are some ways to boost your social life and foster connections with others:

Reconnect with your loved ones:

• Make plans with friends and family: Schedule a dinner, coffee date, movie night, or simply an afternoon chat. Spending time with those you care about provides emotional support, laughter, and a sense of belonging.
• Initiate activities together: Plan a game night, walk, take a weekend trip, or engage in shared hobbies. Active togetherness strengthens bonds and creates lasting memories.
• Reach out to those you haven’t seen in a while: Reconnect with old friends or distant family members. Phone calls, video chats, or handwritten letters can spark joy and rebuild connections.

Embrace the spirit of helping others:

• Volunteer in your community: Giving back to others is a rewarding way to connect with your community and make a positive impact. Find a cause you care about and dedicate some time to volunteering at a local animal shelter, food bank, or community event.
• Offer your skills and talents: Share your expertise by mentoring others, providing pro bono consulting, or teaching a community workshop. This allows you to connect with like-minded individuals while sharing your knowledge and making a difference.
• Join a service-oriented club or group: Look for organizations that combine social activities with volunteering initiatives. This allows you to meet new people while contributing to a worthy cause.

Dive into the vibrant world of community events:

• Explore local festivals, concerts, and art exhibitions: Participating in community events exposes you to new experiences, diverse perspectives, and potential friends. Attend events that pique your interest, even if you go solo initially.
• Check out community calendars and newsletters: Stay informed about upcoming events in your area and find something that catches your eye. From farmers’ markets to cultural celebrations, there’s something for everyone.
• Strike up conversations with fellow attendees: Don’t be afraid to introduce yourself and mingle with others at events. You might be surprised by the genuine connections you can make with people with similar interests.

Expand your social circle through shared hobbies and passions:

• Join a club or group: Find a group dedicated to something you’re passionate about, whether it’s book clubs, sports teams, gaming groups, or photography clubs. Shared interests provide a natural icebreaker and create instant connections.
• Take a class or workshop: Learning a new skill can be a fun way to meet new people. Sign up for a cooking class, a dance workshop, or a language course, and open up to unexpected friendships.
• Utilize online communities: Join online forums, Facebook groups, or Discord servers related to your interests. These virtual communities provide a platform to connect with others worldwide and find your tribe.

Remember, building community takes time and effort. Be patient, put yourself out there, and embrace new experiences. By actively engaging with others, you’ll expand your social circle, find support and belonging, and combat the blues not just on Blue Monday but throughout the year.

Avoiding Social Media Triggers: Reclaiming Your Mental Space

Social media can be a double-edged sword. While it connects us to loved ones and offers endless entertainment, it can also be a minefield of triggers for negative emotions like envy, inadequacy, and anxiety. Blue Monday’s focus on supposed negativity can exacerbate these feelings. But fear not! Here are some detailed ways to navigate social media and avoid triggers, protecting your mental space and fostering well-being:

Embrace the Power of Breaks:

• Schedule social media timeouts: Instead of mindlessly scrolling throughout the day, set intentional periods for engaging with social media. This allows you to stay connected without getting overwhelmed. Consider time zones and scheduling breaks around potential triggers, like evenings when comparison posts tend to flood feeds.
• Utilize screen time management apps: These apps track your social media usage and can send notifications when you exceed your set limits. Take this as a cue to step away and engage in a calming activity or simply be present in the moment.
• Create tech-free zones: Designate certain areas or times in your day when devices are off-limits, like mealtimes, bedrooms, or quality time with loved ones. This allows you to be fully present without social media’s distractions or potential triggers.

Curate Your Online Experience:

• Unfollow accounts that spark negativity: Be ruthless in cleaning up your feed. Unfollow accounts that consistently leave you feeling down, envious, or anxious. This includes celebrities and influencers and friends or acquaintances whose posts tend to trigger negative emotions.
• Mute irrelevant topics or hashtags: If specific topics or hashtags consistently trigger you, utilize the mute feature. This prevents them from appearing in your feed, creating a more positive and controlled environment.
• Focus on positivity and inspiration: Follow accounts that uplift and inspire you. Seek communities dedicated to mindfulness, humour, positive news, or hobbies you enjoy. This will shift your focus towards the good and promote a more optimistic outlook.

Be Mindful of Your Engagement:

• Mindlessly reacting can be a trap: Avoid reacting to posts with automatic likes or comments, especially when feeling vulnerable or triggered. Take a moment to reflect on your emotions and respond consciously, if at all.
• Don’t compare, compete, or engage in negativity: Social media often fosters a culture of comparison. Remember, online portrayals rarely reflect the full picture. Avoid comparing your life to curated feeds and resist engaging in negative comments or arguments.
• Prioritize real-life connections: Instead of seeking validation online, prioritize face-to-face interactions with loved ones. Invest time in meaningful conversations, shared activities, and genuine connections that nurture your well-being beyond the curated world of social media.

Remember, taking control of your social media experience is crucial for protecting your mental well-being. By implementing these strategies and prioritizing your mental health, you can turn Blue Monday into a day of digital detox and positive self-care. Let social media be a tool for connection and inspiration, not a trigger for negativity and anxiety. Reclaim your online space and build an experience that supports your mental health and brings you joy.

FAQ

Q: Does Blue Monday really exist?

A: Blue Monday is not officially recognized by any scientific or mental health institution. However, the concept resonates with many people who experience post-holiday blues or general seasonal low mood.

Q: How can I tell if my Blue Monday feelings are more than just a passing funk?

A: If your low mood persists for longer than a few days or significantly impacts your daily life, it’s best to consult a mental health professional. They can help you determine if you’re experiencing clinical depression or another mental health issue and recommend appropriate treatment.

Q: I hate planning. How can I inject fun into my life without a full calendar?

A: Start small! Try one of the suggested activities, like taking a spontaneous walk in nature or indulging in a small treat. Even minor moments of joy can brighten your day. Focus on finding what sparks your happiness in the present moment, rather than stressing about a pre-planned schedule.

Q: I can’t afford expensive trips or activities. Are there budget-friendly ways to have fun?

A: Absolutely! Free or low-cost options like exploring local parks, attending community events, visiting museums on free days, or playing games with friends offer plenty of joy without breaking the bank. Get creative and embrace the simple pleasures that bring you happiness.

Q: Is it okay to prioritize fun even when I’m feeling down?

A: Yes! Scheduling enjoyable activities can be a powerful tool for combating negative emotions. Prioritizing your well-being and actively seeking joyful experiences is an essential part of self-care, even on “Blue” days.

Combat Blue Monday Conclusion

Blue Monday might cast a gloomy shadow, but it doesn’t have to overshadow your entire week. By incorporating some of the tips and strategies within this article, you can inject your life with fun, excitement, and anticipation. Remember, small moments of joy can have a significant impact on your overall mood and well-being.

So, plan some adventures, indulge in your passions, and embrace the little things that make you smile. By actively creating a life filled with anticipation and positive experiences, you can transform Blue Monday into a catalyst for a brighter, more joyful future.

There’s More to Come Than Blue Monday

It can be hard to focus on the positives, particularly when the future feels uncertain, and we can’t plan traditional activities. Taking a moment to think about what you are grateful for can help you put things in perspective.

Write a list of the things that you are grateful for. Then, list what you want to achieve in the year ahead. Plan zooms, and make time for walks with friends and family. Do a cook-along or learn new skills. January is bleak, but Blue Monday is just one day. There is so much to come.