Blue Monday myth: 8 tips to look after mental health all year round

dusky colours in the sky at filey bay on the east coast of north yorkshire, england abstract image with blur from sideways movement of the camera
8 tips to look after mental health all year round Photos by R A Kearton - Getty Images

Blue Monday — the day that's known to be the most depressing day of the year — has been awarded the gloomy title due to a combination of post-Christmas blues and cold, dark weather. This year, it falls on Monday 20th January 2024.

But why is this particular Monday so blue? After the Christmas festivities and merriment of December, January is usually associated with cold, bleak weather, a tightening of purse strings after the festive overspend, and healthy living after a period of overindulgence.

For these reasons, January can sometimes feel like a long and difficult month to get through. These pressures are said to peak on Blue Monday and can spark feelings of depression, sadness and general low motivation.

However, this year charity Mind has urged people to "dispel the Blue Monday myth" and instead "remind people that depression is a serious condition that can affect people on any day."

It adds: "The concept of Blue Monday trivialises depression, which is obviously not a one-day occurrence."

If you think you might be experiencing depression it's important to talk to a professional. But if you're just feeling lower than usual this month, take a look at the simple ways you can look after your mental health during winter and beyond...

1. Physical activity

"Feeling low can reduce your desire to be physically active, especially as exercise is less appealing during winter months like January. While you may not feel like it, physical activity can be very effective in lifting your mood and increasing your energy levels," says Stephen Buckley, head of information at mental health charity Mind.

"Research shows that outdoor exercise, such as cycling or jogging, can be as effective as antidepressants in treating depression. If running in winter isn't for you, activities such as Zumba, dance classes and even trapeze classes have been shown to have many positive benefits for people's mental health. Lots of gyms have free trial passes and offers running throughout January.

"Mind's sports programme, Get Set to Go, can help people overcome the barriers of exercising, by choosing an activity which is suitable for them and enabling them to take the first step and get active to improve their physical and mental wellbeing."

back view of man jogging on country road in the evening
Westend61 - Getty Images

2. Set a realistic goals and resolutions

"In terms of New Year's resolutions, think about setting yourself a challenge that is achievable," the mental health expert explains. "This can be much more rewarding than putting on the pressure to complete a massive challenge, which might feel overwhelming."

So, if your resolution is applying too much pressure on your lifestyle, there's no shame in adjusting it slightly.

3. Get creative

"Creative activities are particularly therapeutic because they help you switch off from day-to-day pressures, turn negative thoughts or feelings into something positive, and give people the opportunity to socialise," says Stephen.

"Whether it is card-making, knitting, crocheting, or bauble-making, crafting of all kinds can be good for our mental health. There has been a huge influx in adult colouring books in the last few years to help people with their wellbeing and mindfulness."

We recommend signing up for an evening class after recent research has highlighted the benefits to both our physical and mental health. The University of Oxford study followed 135 adults and found that, after they had completed their seven-month courses (including craft, singing and creative writing), the adults felt more confident, motivated to be active and generally happier. Get more information on the study here.

8 tips to make sure you avoid the blue monday myth all together
Lajst - Getty Images

4. Eat well

"As tempting as it is to reach for comfort foods to cheer you up, especially as the festive season has left us used to nibbling on chocolate, eating lots of foods high in fat and carbohydrate can often cause blood sugar levels to crash, resulting in sluggishness. This can potentially increase your anxiety levels," Stephen explains.

"A healthy, balanced diet is as important for your mental health as your physical health, so it's best to include lots of fresh fruits and vegetables, as well as fatty oils such as omega-3 and 6. Try to avoid stimulants such as sugar, caffeine and alcohol. Some people find that taking extra vitamin B12 is helpful. A healthy balanced diet is also crucial for a good night's sleep, which is vital for your mental health."

5. Make the most of natural light

"January also means going back to work after a holiday period. Taking regular work breaks can help. This is perhaps more important in winter because people will often travel to work in darkness and then leave in darkness, so try to leave your desk and go for a short walk at lunchtime to get your much-needed dose of light and fresh air."

If you are working from home, carve time for regular lunch breaks and try to head outside to snap up some fresh air.

scenic view of field against sky,wells,united kingdom,uk
Stuart Roberts / 500px - Getty Images

6. Change your environment

"Another tip, which can help lift your mood, is thinking about making or changing something in your own environment. For example, re-painting your walls to a lighter colour or using one-way blinds which let the maximum amount of light in without being transparent for those outside," says Stephen.

"While at work, perhaps you could consider moving desks to ensure you are near a window or away from a dark place. Little things like this can help you feel productive and lift your mood." If you work from home, follow our guide on how to make the perfect home office which will boost your productivity and creative flare.

a chair and a table in a room with pictures on the wall
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7. Consider a SAD lamp

SAD lamps — also referred to as light therapy lamps and light boxes — work by replacing the light from the sunshine that you'd normally see in the summer. With Seasonal Affective Disorder (SAD) affecting around two million people in the UK, these clever mood-boosting lights could be just what you need to help banish the winter blues. Shop our top picks below.

8. Spend time with others

Spending time with others is one of the few pleasures in life that can cost very little, but reward you substantially. Whether you enjoy a countryside walk with friends or a FaceTime call at lunchtime, being around loved ones is strongly linked to good health. As well as this, other benefits include feeling less stressed, better motivation levels, and an increased sense of belonging and purpose.

If you are experiencing these symptoms, you might also find it helpful to talk to your GP. Mind has produced a guide on how to speak to your GP about mental health.


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