While ‘Blue Monday’ is mostly dismissed as pseudoscience and not credible, mental health experts use the third Monday in January to raise awareness about “winter blues” that can bring depression.
Blue Monday is a name that some tie to the third Monday of January, claiming that it’s supposedly the most depressing day of the year.
First introduced in 2005, it’s been discredited as a travel public relations move that is not recognized by mental health experts. Instead, medical professionals use this day as an opportunity to raise awareness about depression and mental health issues during the colder winter months.
While Blue Monday may not be scientifically sound, the factors it represents legitimate concerns that can contribute to stress, anxiety, and depressive symptoms. This includes post-holiday debt, cold weather, and fading motivation.
Many refer to this as the “January blues,” but this mindset can last all winter, and it may be more of a concern for those who already have experienced mental health concerns and depression in their life.
This time of year is often linked to Seasonal Affective Disorder (SAD), a real health issue that’s driven by less sunlight that disrupts sleeping patterns and energy levels. This may cause fatigue, mood swings, and sweet or carb cravings.
Here are some ways to recognize mental health concerns during the winter months, particularly in January.
Fun and social boosts
- Host a “Brew Monday” or coffee date: Instead of dwelling on the blues, connect with loved ones. Call, video chat, or meet up with a friend for a coffee or tea.
- Plan a fun distraction: Schedule an enjoyable activity for the evening. This could be a board game night, a casual dinner with friends, or starting a new, non-stressful book.
- Themed day: If you’re at work, even if you’re remote, suggest a fun, low-effort theme. This might involve wearing your favorite color, or a cozy sweater day to inject some lightheartedness into the day.
- Laughter therapy: Watch a funny movie, stand-up comedy special, or share jokes with friends. Laughter helps because it releases endorphins, which are natural mood boosters.
Get creative & cozy indoors
- Engage your creative side: Start a creative hobby you enjoy. This could be baking a comforting treat, painting, drawing, adult coloring, or even trying out a new, simple TikTok recipe. (Hey, Healthline has recipes to try, too!)
- Create a cozy haven: Transform your indoor space. Light a nice scented candle (aromatherapy can help!), put on soft lighting, and curl up with a comfortable blanket.
- Music therapy: Put on a playlist of upbeat, happy music that you can’t help but tap your foot to. Alternatively, try a lighthearted or comedy podcast.
Exercise your body and mind
Moving around and getting outdoors is crucial to mental health, particularly during the winter months when there is less sunshine and motivation to be outside. Still, you can find many ways to get your body and mind moving.
- Moments of daylight: Get outside, even if it’s cold or cloudy, and take a brisk walk on your lunch break or after work. Exposure to natural light and fresh air can significantly improve your mood.
- Indulge in self-care: Take a long, warm bath with Epsom salts, apply a face mask, or just dedicate an hour to doing something purely for your own relaxation.
- Move your body: Physical activity releases “feel-good” endorphins. Try an easy yoga session, dancing to your favorite music, or a quick, invigorating workout class. Yes, some ideas like this work even with busy schedules!
- Practice gratitude: This is a real thing. Instead of a formal journal, create a short list of three fun or small things you are genuinely grateful for. Try these: “The dog cuddled with me this morning,” “This coffee tastes amazing,” and “I have a clean pair of socks.”)
- Take it easy on goals: OK, January and the start of a year is a time when many turn to resolutions. And those can feel overwhelming, especially as you get into the middle of the month and beyond. If your New Year’s Resolutions feel overwhelming, be kind to yourself. Focus on small, achievable steps for the day, and celebrate those tiny wins.
Personally, I understand how people have had more difficulty keeping spirits up during the early part of the year, and the coldest seasons.
As someone who lives with a chronic condition and has experienced my own mental health woes through the years, I’ve learned to recognize diabetes distress and burnout before they fully materialize.
As the colder months arrive, I’m also less motivated to get outside and be active. This leads to higher blood sugars, which itself isn’t great for my mental health and overall mood.
Snow shoveling is one way that I get my exerise in, though it doesn’t exactly help my stress levels. That’s why I begin in January to set small, achievable goals rather than big resolutions that I’m more likely to fumble.
I also use my office treadmill to get movement in throughout my workdays, and this time of year is more often when my music playlists are playing non-stop with fun, feel-good times. Anything to keep the spirit up!
You are not alone
Explore different options to find help or different support channels if you’re experiencing anxiety, depression, or other mental health concerns.
January can be a particularly challenging time for mental health. Some refer to this as January blues, but wintertime mental health is a concern.
You can try many different ways to help prevent depression and mental health declines at this time of year. This might include exercise, relaxing with music or social gatherings with friends.
Remember, you can always consult a mental health professional or ask for help from family and friends if you feel unable to manage depressive symptoms, no matter the time of year.
