A health expert has issued a warning ahead of the ‘most depressing day of the year’ and shared some things you can do to look after your wellbeing.
Blue Monday falls on the third Monday of January and is said to usher in a mental health slump. With Blue Monday falling tomorrow (January 20) this year, many of us may be beginning to notice we’re not in very high spirits.
While there is no scientific evidence that mood is universally lower on the third Monday of the month, it is known that winter in general can be a difficult time for many people. This could be down to a number of factors. Christmas is now a distant memory and for most of us, real life has resumed after the holiday period.
However, we may still feel the effects of the festive season on our wallets long into January, which can take a toll on our state of mind. With the days remaining short and the weather still cold, most of us are also not getting as much sunlight as we’d like, which can also contribute to low mood.
The effects of the January slump are evident on social media, where users have lamented the emotional difficulties they face around this time of year. “I just remembered Monday is Blue Monday. Yikes,” said one on X. “I think it’s gonna be even bluer than other years.”
But according to Will Burse, recovery health expert and Chief Executive Officer at True Self Recovery, it doesn’t have to be this way as there are strategies we can put in place to combat the winter blues.
“The ‘January Blues’ can be challenging for many, but it’s important to remember that these feelings are temporary,” he said. “It’s okay to have difficult days, but by recognising these feelings, implementing these strategies, and staying committed to your well-being, you can not only survive but thrive during this period.”
Burse outlined six things we can all do on and around Blue Monday to try and alleviate some of those negative feelings. The first is to prioritise getting high-quality sleep.
It is recommended that adults get between seven and nine hours of sleep a night, but it can be tricky to nod off right away – particularly at challenging times, when we may be plagued by negative thoughts. Burse recommends avoiding screen time for one to two hours before bed and participating in a relaxing activity, such as having a warm bath, to prepare you for a restful night.
Burse also recommended staying active, which provides a natural endorphin boost. It doesn’t need to be intense physical activity – just 10 minutes of yoga or a walk outside can do wonders for our wellbeing.
Eating well can have an array of benefits for our mental health. This is particularly true as we age, Burse explained. Regular, balanced meals can help stabilise blood sugar, which can combat mood swings.
While they say variety is the spice of life, a bit of structure can actually go a long way when it comes to our mood. Routine is key for mental health, says Burse, so planning when you’re going to eat, exercise and sleep can help combat negative emotions.
Burse also says it’s important to treat ourselves and celebrate our small wins, especially during difficult times. You can do this by going to your favourite restaurant, watching a film or buying something special.
Finally, Burse says it’s important to look ahead. “Visualising the life you want to lead or areas you wish to improve can provide direction and hope,” he said. “Remember, significant positive changes can occur in less than a year, and having clear goals can help guide your life.”