20th January 2025
By Michelle Hall
Let’s set the record straight. . . . each year the third Monday of January rolls around, the term “Blue Monday” resurfaces, claiming this day to be the most depressing of the year. But let’s set the record straight: mental health challenges aren’t confined to a single date on the calendar. The notion of Blue Monday was born in 2004 as a marketing gimmick for holiday bookings. It has since been debunked by its creator, Cliff Arnall, who created it. Depression and other mental health conditions are complex, serious, and can affect individuals at any time of year – not just on a day wrapped in myth. Let’s use this opportunity to remind ourselves that mental health awareness is important every day, and support is available year-round.
Key factors of the Blue Monday
• Poor weather conditions and lack of sunlight
• Debt accumulated during Christmas and winter deals
• The time since Christmas and distance remaining until payday
• The low motivation and productivity levels we tend to experience as New Year’s resolutions fall by the wayside
• The growing feeling of a need to act
Despite its growing prominence as a calendar date, Blue Monday isn’t backed by scientific research data.
A few ideas to check in with yourself
If you’re feeling isolated or lonely, techniques that boost oxytocin levels can help:
• Practicing self-kindness and self-compassion
• Mindfulness meditation
• Resting and sleeping
• Sending a message expressing gratitude to people you know
Dial up your Dopamine. When we’re down and demotivated, dopamine-boosting techniques can help us overcome low motivational levels.
• Physical exercise, movement, or dancing
• Eating healthy foods that are high in protein and good fats
• Trying something new
• Practicing gratitude
• Celebrating small victories
Wellbeing is not Just for one day – it’s important to remember:
• Our bank accounts may feel drained after the festive season
• Credit cards may be maxed out
• New Year’s resolutions may have already failed
• It’s cold and dark
• The next holiday might seem far away
• Many of us spend more time focusing on the needs of others than on our own
I got a take on “Blue Monday” from Sarah, a Mental Health Practitioner who says . . .
“. . . “Blue Monday” really makes me stop and think. I understand that for many, January can be a challenging time. The previous month may have been busy and expensive, with the next payday seeming so far off, and socialising less often may add to a feeling of isolation. However, labelling this specific day as “Blue Monday” can also contribute to our mood by reinforcing the idea that we should feel sad on this day.
If you tell yourself you’re going to feel low, you’re more likely to experience that and to notice things that reinforce those feelings.
That’s why I encourage you to take a different view. Use this day as an opportunity to focus on your wellbeing. Plan something to look forward to:
- Arrange to meet someone for a chat.
- Go out for some fresh air and exercise.
- Try cooking something new.
- Invest in yourself and your wellbeing.
The key here is planning. When you make a plan, you increase the likelihood that you’ll follow through, giving yourself the chance to boost your mood and create positive experiences.
At the same time, I think it’s important to acknowledge that “Blue Monday” can also be an opportunity to talk about mental health more openly. If you’re struggling, this is a great moment to remind yourself that it’s okay to seek support. Whether through your GP, a mental health charity, or other resources, help is available.
Above all, be kind to yourself – Sarah.”
Introducing ‘Brew Monday’
Samaritans have flipped Blue Monday on its head with Brew Monday. The idea? Make time for a cuppa and a catch-up with someone you care about.
• Date: Monday, 20th January 2025
• Activity: Grab a warm drink – (tea, coffee, or even hot chocolate) and have a chat.
Whether it’s in person, over the phone, or virtual – it’s all about connection.
One last thing . . .
Blue Monday might well be a myth, but feeling down sometimes is real. The trick? Don’t let one day define your mood. Check in with yourself, reach out to others, and remember – spring is just around the corner.
More Info:
Samaritans – Samaritans – Brew Monday
Mental Health Resources for Young People – Mental health
Mental Health and Wellbeing – Mental health and wellbeing – Let’s Get Better