Blue Monday 2019 schedule: How to banish those January blues and brighten your Monday

There’s not a scientific reasoning behind the ‘most miserable day of the year’ but popular belief shows it’s down to a combination things.

Feeling down on Blue Monday can be because the Christmas celebrations are well behind us, the poor weather, many of us being right in the middle of two pay days, and a return to work with no holidays in sight for the foreseeable future, leading to lower motivational levels and impacting on how we feel.

But does it really have to be that bad? Glenys Jackson, Specialist Nurse Adviser at Bupa, gives her advice on how to mentally and physically get through this Monday during the hardest hours of the day.

How to survive Blue Monday

Wake up with a smile on your face this Blue Monday (Shutterstock / ADS Portrait)
Wake up with a smile on your face this Blue Monday (Shutterstock / ADS Portrait)

9.00pm, Sunday – Start the night before: you can begin preparing yourself for the week ahead on Sunday evening. Have an early night and give yourself enough time to relax before bed with a book, a hot bath, or anything else you enjoy. Prepare a morning playlist of your favourite music and switch off from technology for the rest of the evening - it will set you up for the week ahead. Before going to sleep focus on positive affirmations, such as telling yourself “I can do it” and “my mind is calm”.

6.00am, Monday – Wake up to your favourite music: we all have songs that we love to listen to, which help to motivate and inspire us. Studies also show that listening to your favourite music can decrease stress and irritability, while increasing positive emotions, leaving you more inspired and feeling active. Play your favourite music to help mood boost your way through the morning.

10.00am – Resist the social itch: the constant desire to compare you and your life with others can have a negative impact on your confidence and self-esteem. Try ignoring your social media feeds on your phone or tablet during the commute into work and switch to reading a book or listening to a podcast.

1.00pm – Lunchtime stretch: the link between physical and mental wellbeing is well documented, and you can reap the mental rewards of exercise almost immediately. Embrace the cold and take a stroll outside. A walk down the high street or around the block can help increase the “feel-good hormones”, known as endorphins.

Book your next adventure on Blue Monday (Flash Pack)
Book your next adventure on Blue Monday (Flash Pack)

4.00pm - Plan your next adventure: you have an hour or so left of work and your mind may begin to drift elsewhere at this point. Take a five minute break and plan a fun week activity for friends or family, or your next holiday adventure to have something to look forward to.

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