It’s that time of year again—the third Monday of January is approaching, and with it comes the dreaded “Blue Monday.” Officially dubbed the most depressing day of the year, Blue Monday has a reputation for making us feel down and drained. The holidays are behind us, the weather is bleak, and the excitement of a new year is starting to wear off. But here’s the good news: you don’t have to let it bring you down. With a few simple tips and a bit of preparation, you can face Blue Monday head-on.
So, What is Blue Monday, Anyway?
Let’s start by understanding why Blue Monday is a thing. It was first coined in 2005 by psychologist Cliff Arnall, who used a formula based on weather, post-holiday debt, failed New Year’s resolutions, and other factors to explain why the third Monday of January feels especially tough. Whether or not you believe in the science behind it, the reality is that many people do feel a dip in mood at this time of year. The days are short, the weather’s dreary, and we’re often dealing with the aftermath of holiday stress and expectations. It can feel like the perfect storm for feeling a little “meh.”
1. Soak Up the Light
One of the biggest reasons people feel down in January is the lack of sunlight. Short days and gloomy skies can mess with our mood and energy levels. To combat this, try to get as much natural light as you can. Even a quick walk during lunch can make a big difference. If you’re stuck inside, sitting by a window or using a light therapy box (those bright lights you can buy to mimic natural daylight) can help lift your spirits.
2. Tackle Small Goals, Not Big Dreams
If your New Year’s resolutions are already slipping through your fingers, you’re not alone. Instead of focusing on the big, overwhelming goals, try breaking them down into small, manageable steps. Celebrate each little victory along the way, whether it’s sticking to a routine or crossing a small task off your list. Progress, no matter how small, is still progress, and it can give you the motivation to keep going.
3. Take Care of Yourself
Self-care is one of the most important tools to fight off the winter blues. This doesn’t mean you need to spend hours at the spa, but taking time to do something that makes you feel good can go a long way. Whether it’s taking a long bath, watching a feel-good movie, or doing something creative, make sure you carve out moments to relax and recharge. And don’t forget exercise—whether it’s a jog in the park or a quick home workout, moving your body releases endorphins that can help improve your mood.
4. Reach Out to Others
When you’re feeling down, it’s easy to retreat and isolate yourself, but that’s exactly when you need human connection the most. Call up a friend or family member for a chat, schedule a coffee date, or even send a text just to check-in. Even small connections can help remind you that you’re not alone. We all have our moments of feeling off, and talking about it with someone else can make a huge difference.
5. Find Joy in Distractions
Sometimes, the best way to handle a rough day is to distract yourself with something you enjoy. Read a book, watch your favourite show, or dive into a new hobby you’ve been curious about. Even something as simple as baking a batch of cookies or reorganizing a space can shift your focus and give you a sense of accomplishment.
6. Focus on the Positive
It’s so easy to focus on what’s going wrong, but taking a moment to reflect on what’s going right can really help. Try writing down three things you’re grateful for every day. This simple practice can shift your mindset and help you realize that even in tough times, there’s always something worth appreciating, whether it’s a good cup of coffee or the support of a friend.