5 practical tips to help you prepare for Blue Monday
Rachael Martin
Wellness
Reading time: 5 minutes
Lift mood & spirits come January by setting the foundations now. Psychotherapist Anna Mathur provides her tips on helping to beat those January blues
January. It’s a funny old month. The dazzling twinkle of Christmas lights have gone and in their place we face those dark, short winter days. There are expectations of new beginnings and fresh starts. And while we welcome any opportunity to recalibrate, for some of us, January brings with it a pressure that can feel more than just a little overwhelming, especially when the weather is at its worst.
Here, we speak to psychotherapist and bestselling author Anna Mathur on how to boost our mood should we feel low this January and especially on Blue Monday. Here are her top five takeaways:
1. Share the burden.
2. Mix up your routine.
3. Write a list of 10 things you’re grateful for.
4. Tick something off your to-do list.
5. Do a good deed.
Read on for more on how to incorporate these into your daily routine and why each can help keep the new year blues at bay.
What is Blue Monday?
We’ve all heard of Blue Monday, but what exactly is it and where did the phrase come from?
It was reportedly coined by psychologist Cliff Arnall in 2004, after he was asked by a travel company to come up with a scientific formula for the January blues, which determined the "saddest" day of the year.
Due to its origins, many have argued that it doesn’t actually exist. "It was created to motivate people to make decisions that will lift their spirits – namely by booking a trip somewhere," says Anna.
The reality of the so-called most depressing day of the year? It’s no more than a marketing ploy. Despite this, it’s undeniable that the month of January can leave some of us feeling deflated.
When is Blue Monday?
Blue Monday always falls on the third Monday in January, so in 2023, it’s the 16th.
Why might we feel down in January?
"When a day is labelled 'Blue Monday', it sets an expectation around how we feel on any particular day," explains Anna. "In general, however, it’s totally normal to feel a little down in the weeks after Christmas."
Here are some of the reasons why we may feel those January blues, according to Anna.
Failed resolutions
The fantasy of "new year, new me" has most likely crumbled. We cannot simply leave our habits and heartaches at the foot of the clock at midnight the previous year – it’s not realistic.
Financial pressures
Financial pressures can kick in after a month or two of Christmas expenditure. Resources are likely running low for many.
Less socialising
Once the increased social activity and buzz of Christmas passes, many find themselves feeling lonely and disconnected in January.
Less outdoor time
The weather conditions and darker days and nights leave people feeling less motivated to go out and exercise outdoors. Outdoor exercise can have a positive effect on our mental health, so the less time spent outdoors, the more likely we are to feel a bit down.
More work
While many take a break at Christmas, work levels may be ramping up again as we return to our jobs come January.
What triggers should we be aware of when it comes to feeling down?
To stay on top of our mental health, it can be beneficial to maintain an awareness of any changes in mood.
"Consider what your normal 'OK' base level looks like, and be aware when you start to pull away from this," says Anna. "Perhaps you start to move away from routine, you don’t feel like connecting with friends or family or maybe aren’t engaging in the hobbies you usually enjoy."
Some helpful ways to track your mood?
"Bullet journaling or scribbling a smiley, neutral or sad face into your diary or phone notes each day can be simple ways to keep on top of triggers," advises Anna.
5 helpful tips that may help alleviate feeling blue
"As a psychotherapist, I’ll take any reason or opportunity to talk about how we can help ourselves and each other when we are feeling down," says Anna. "So, use the idea of Blue Monday as an opportunity to check in with yourself and others."
From sharing the burden to ticking off your to-do list, here are Anna’s top tips for getting over Blue Monday and generally feeling a little brighter this January.
1. Share the burden
Regardless of what it may feel like, sharing the burden doesn’t turn you into one.
"It might be that someone can’t truly understand how it feels to be you, but they may be able to show you empathy and support," says Anna. "They can stand alongside you, so you’re not alone in it. You can speak to a professional or someone in your life who has been historically kind and supportive."
2. Mix up your routine
Monotony can sometimes leave us feeling sluggish, so Anna suggests mixing up your routine in a small way.
"Whether it’s listening to an uplifting podcast, exploring a new area or joining a new exercise class with a friend, mixing up your routine can feel energising."
3. Write a list of 10 things you’re grateful for
While gratitude can’t fix everything, it can help us draw attention to the good things.
"I encourage you to start the list, and if it’s hard, begin with the fact that you have hands that can work to write or type – a true privilege we often take for granted," says Anna. "Then, see what happens to your mood as you jot things down."
4. Tick something off your to-do list
When we’re feeling blue, we may feel drained of energy and motivation. Ticking off items from our to-do list is one way round this as we get a kick and a boost out of feeling accomplished.
"Choose one small thing on your to-do list, such as sorting out that overflowing cupboard," suggests Anna. "Enjoy the feeling of accomplishment that will follow and let it spur you on to the next thing.”
5. Do a good deed
We can get a lovely hit of mood-boosting dopamine when we help others.
"Why not see how you can share a skill or an hour to help someone around you? Their gratitude will make you feel appreciated and helpful, which can feel really good when we feel a bit low and stuck," says Anna.
How can you support someone else feeling down?
It can be really tough when we see someone we care about feeling low. Anna shares some helpful ways to let them know we’re there for them.
"Depending on the relationship you have, it might be nice to invite them to do something you know benefits them or something they have previously enjoyed," she says. "Sometimes it feels a little easier, and less intense, to open up to one another when the prime focus is on something else."
And if someone feels closed-off or distant?
"Check in about things that are entirely disconnected," suggests Anna. "This will keep the lines of communication open, even if it doesn’t feel hugely reciprocated for a while."
The takeaway
If you’re feeling low in January, it’s totally normal, but trying some of Anna’s recommended steps may help you feel a little lighter. And if you’re really struggling?
"If the fleeting grey clouds that come with feeling blue feel hard to shift or oppressive and suffocating, then speak to your GP or call the Samaritans on 116 123," says Anna.
You might also find our guide to seasonal affective disorder provides some useful advice, too.
