January’s third Monday, “Blue Monday”, is thought to be the most depressing day of the year.
Spoiler: it isn’t. Let’s look after our mental health against commercial influences.
It suggests that factors such as dreary weather conditions, financial strain post-Christmas, unmet New Year's resolutions and the return to work culminate in a single day of peak gloominess. However, no credible research has ever supported the existence of Blue Monday, rendering it a rather annual PR event that often exploits people’s mental health wellbeing.
Here's why we shouldn't dwell on Blue Monday and how we can focus on protecting our mental wellness instead.
Mental Health is Personal and Varied
Mental health experiences are as diverse as we are individuals. It's impractical and misleading to pinpoint a specific day as the most depressing of the year, as emotional wellbeing varies greatly from person to person. It's also crucial to differentiate between transient feelings of sadness and the more profound experiences of depression or other mental health challenges, which can significantly hinder daily functioning.
And while the concept of Blue Monday doesn't hold water, it's true that some individuals may face seasonal mental health challenges, such as Seasonal Affective Disorder (SAD). This condition can lead to symptoms of depression that follow a seasonal pattern, often intensifying during the shorter, darker days of winter. The season can also influence hormonal balance, sleep, eating patterns and overall mood.
Protecting Our Mental Health
Instead of focusing on a single day, we should turn our attention to long-term mental health care. Acknowledging any difficult emotions such as sadness or stress when they arise is essential and it is also vital to equip ourselves with tools to manage our mental wellbeing throughout the year.
Here are some strategies:
- Maintain a Routine
The post-holiday return to routine can be jarring but establishing a consistent and realistic daily schedule can provide structure and stability. Get Active
Physical exercise releases endorphins, which have mood-boosting properties. Even a short 15- minute walk in natural light can make a significant difference, particularly during the darker winter months.
Connect with Others
Social interaction is crucial for mental wellbeing. Reach out to friends and family as often as possible or consider joining a club or group that aligns with your interests.
Eat Well
Your diet can impact your mood and energy levels. Aim for a balanced diet rich in fruit, vegetables, lean protein, and whole grains.
Prioritise Sleep
Quality sleep is a pillar of good mental health. Establish a relaxing bedtime routine at least one hour before going to bed and create a restful environment to improve your sleep.
Set Realistic Goals
Setting and achieving goals can give you a sense of accomplishment. Start small and build up to more significant challenges.
Limit Screen Time
Excessive time spent on screens, especially on the news or social media, can contribute to feeling down. Take regular breaks before feeling overwhelmed and engage in offline activities.
In Conclusion
Blue Monday may be a well-known concept, but it's not a date to dread. Instead, use it as a reminder to check in with yourself and others about mental health.
Remember, mental health is a journey and there's no 'one-size-fits-all' approach. Find what works for you and don't hesitate to reach out for support when you need it. If you're struggling with persistent feelings of sadness or anxiety, it's essential to seek professional help and your GP will be your first point of contact.
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