1 in 5 Brits report feeling depressed during January. Usually, a combination of the weather, debts, returning to work after the holidays, and a general lack of motivation leaves people feeling a little blue.
To describe this period, the term ‘Blue Monday’ was coined in 2005 by psychologist Cliff Arnall. It falls on the 3rd Monday in January and is known as the “most depressing day of the year”. This year, it will take place on January 19th.
Raj Bassi, a CBT Therapist at Midland Health, wants people to be less pessimistic about Blue Monday, highlighting how changes to your mindset and simple actions can have a hugely positive impact on your mental well-being this January.
Reframe the Day
Don’t get bogged down in the melancholy of Blue Monday; instead, use it as a second chance. If you’ve broken your New Year’s Resolutions or still feel like you’re in the holiday mindset, the day can be a perfect time to reset and take note of what you’re aiming for this year.
Set Realistic Resolutions
Unrealistic New Year’s Resolutions are a major cause of Blue Monday dread. Setting unrealistic goals that are easily broken can lead to a loss of motivation and the feeling of failure. Instead, focus on achievable and intentional resolutions that add something to your life. Try walking for twenty minutes every day, get an extra hour of sleep each night, or volunteer with a charity once a month.
Take Time to Reflect
Try to understand where you are in your life and take note of anything that is particularly worrying you. If you feel unfulfilled or unhappy, this can lead to feelings of depression. By understanding what causes you to worry, you can address these issues, alone or with the help of a professional.
Be Mindful
Try incorporating affirmations into your morning routine or spend time on mindful activities such as journaling. It’s also a good idea to get out and about; getting exercise and natural light are two of the best ways to minimise the effects of Blue Monday, and the best way to get your fill of both is to get outdoors.
Improve your Diet
It can be a good idea to increase your Vitamin D intake during winter, as the lack of natural light can cause a deficiency, which leads to mood changes and fatigue. Mood-boosting foods rich in tryptophan, such as eggs, nuts, and turkey, can also increase serotonin levels, which contribute to a positive mood.
Reach Out
It’s important to spend time with loved ones, especially when you’re feeling alone during the winter season. It’s also wise to reach out to a GP or mental health professional if you’re struggling with your well-being during this period.
