Blue Monday: Why it’s more than just a day and how to turn it around

The third Monday of January has earned the gloomy nickname ‘Blue Monday’, often called the most depressing day of the year. But what is it? Is it a legitimate phenomenon or just a marketing stunt? Most importantly, how can we make it something positive?

What is Blue Monday?

‘Blue Monday’ was coined in 2005 as a part of a marketing campaign by a travel company. A formula was used to calculate the ‘saddest day’, using factors such as post-holiday blues, cold weather failed New Year’s resolutions, and low motivation. While the science at the time was dubious at the time the idea stuck.

Today Blue Monday is less about the science behind it but more about the awareness of mental health it brings- a reminder that many people struggle during the long, dark winter months.

Why does January feel so tough?

There are many why this time of year can feel heavy:

Post-holiday blues: The joy and excitement of the festive season have faded, leaving a sense of emptiness.

Finical stress: Holiday spending may have taken a toll, and January often brings budgeting challenges

Weather and darkness: Short, cold and dark days can contribute to feelings of isolation or Seasonal Affective Disorder (SAD)

The pressure of New Year’s resolutions: Many people set ambitious resolutions, and by mid-January, the motivation to keep them may fade.

The good news? Blue Monday is just a concept. Your mindset and actions can transform it into a day of renewal and hope.

How to beat Blue Monday:

Here are some simple yet powerful ways to shift your perspective and boost your mood:

Get Moving

Exercise is a natural mood booster. Whether it’s a brisk walk, a yoga session, or a dance break, moving your body releases endorphins that help combat stress and improve well-being.

Connect with Others

Reach out to loved ones, even if it’s just a quick phone call or message. A simple conversation can remind you that you’re not alone.

Practice Gratitude

Take a moment to reflect on three things you’re grateful for. Focusing on the positive can help shift your mindset.

Treat Yourself

Indulge in something that brings you joy—a favourite meal, a cosy blanket, or a good book. Self-care is essential, not selfish.

Plan Something to Look Forward To

Whether it’s a weekend trip, a coffee date, or trying a new hobby, having something on the horizon can boost your spirits.

Reframing Blue Monday as a free start

Instead of viewing Blue Monday as the ” most depressing day of the year”, consider a reminder to check in with yourself.

Blue Monday Is What You Make It

Blue Monday doesn’t have to be blue. It’s an invitation to slow down, reflect, and care for yourself. By taking small steps to prioritise your well-being, you can turn this day—and the rest of the year—into something meaningful and positive.

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