Overcoming the January Blues
The January Slump
January can be a tough month for many. After the festivities of Christmas and the hopefulness of New Year’s resolutions, the return to routine often feels bleak. The shorter days, gloomy weather, and financial strain of the holiday season all contribute to a collective sense of low energy and motivation.
Why is it Called Blue Monday?
Blue Monday falls on the third Monday of January and is often referred to as the “most depressing day of the year.” The term was coined in 2005 as part of a marketing campaign, using a formula that combined factors like weather, post-holiday debt, and failed resolutions.
Is There Research to Support Blue Monday?
While the idea of Blue Monday has gained cultural traction, there’s no scientific basis for it. The “formula” behind the concept is more promotional than factual, and mental health experts argue that it oversimplifies a complex issue. However, many people do report feeling a dip in their mood during this time of year.
Busting the Myth of Blue Monday
It’s important to recognise that while Blue Monday highlights seasonal struggles, it shouldn’t trivialise mental health conditions like depression. Depression is a serious, year-round condition that requires appropriate support and care. Labelling one day as the most depressing can minimise the experiences of those living with ongoing mental health challenges.
Why Do We Feel Lower in January?
Though Blue Monday is a myth, many factors contribute to the January blues:
• Post-holiday letdown: The excitement of the festive season is over.
• Financial strain: Holiday expenses often catch up in January.
• New Year’s resolutions: Unrealistic goals may feel unattainable.
• Dark days: Limited daylight and poor weather impact mood.
• Return to routine: The grind of work or school can feel overwhelming.
What Can You Do?
January may feel challenging, but there are plenty of ways to take care of your mental health and boost your mood:
• Get moving and go outside: Regular exercise, even a short walk, and exposure to natural daylight can significantly improve energy and mood.
• Set realistic goals: If resolutions feel overwhelming, break them into smaller, achievable steps. Adjust unrealistic goals to make them more manageable.
• Take a break from social media and news: Constant scrolling through social media or 24/7 news cycles can amplify feelings of stress and negativity, especially during a time of year when moods may already be low. Try setting specific times for checking social media or news updates, and avoid doomscrolling before bed. Stay informed, but remember you don’t need to be plugged in all day. Instead, focus on activities that bring joy, like reading, creative hobbies, or spending time with loved ones.
• Connect with others: Reaching out to friends, family, or joining a supportive community can provide a much-needed lift. Talking to someone can help reduce feelings of isolation.
• Prioritize sleep: A consistent sleep routine helps regulate mood, energy levels, and overall well-being. Aim for 7-9 hours of quality sleep each night.
• Make small changes in your environment: Redecorating, decluttering, or creating a cozy space at home can have a surprisingly positive effect on your mental state.
• Speak to a professional: If you’re finding it difficult to cope, consider reaching out to a therapist or counsellor. Professional support can provide a safe space to explore your feelings and develop coping strategies tailored to you.
It is important to remember that Blue Monday is symbolic, but your mental health deserves attention every day. Small steps can lead to big changes, helping you navigate this season with hope and resilience.
