Strategies to deal with Blue Monday

What is Blue Monday?

Blue Monday, an annual occurrence often dubbed as the gloomiest day of the year, typically takes place on the third Monday in January. It is commonly linked to sentiments of low motivation, diminished energy levels, and Seasonal Affective Disorder (SAD).

I hadn’t given much consideration to the idea of Blue Monday until it was brought to my attention. Upon reflection, especially at the start of each New Year, I noticed a decline in energy following the festivities of Christmas and New Year. My moods tended to become somber, exacerbated by the absence of sunshine during the long, cold winters. Although I wouldn’t classify it as full-blown depression, I did recognize a seasonal affective touch. This realization prompted me to acknowledge the importance of addressing these emotions, understanding the need for increased self-care, and finding ways to support my mental well-being.

The History of Blue Monday:

In 2005, psychologist Cliff Arnall assigned the title “Blue Monday” to the third Monday of the year, asserting it to be the most disheartening day. This concept emerged within a

marketing campaign for the travel industry, with Arnall formulating a formula that took into account variables such as weather, personal debt, motivation, and other factors. Despite subsequent challenges to the scientific soundness of his theory, the notion of Blue Monday endured.

Recognizing that determining the most disheartening day for entire populations is a matter for debate, it is indisputable that experiencing a sense of melancholy and addressing mental health concerns is a genuine aspect of human existence. The prevalence of Seasonal Affective Disorder (SAD) in January, attributable to reduced daylight, emphasizes the significance of promoting mental health awareness.

For assisting in self-reflection on Blue Monday or any other day, contemplate the following approaches:

Connect: Reach out to friends, family, or a mental health professional to express your feelings and find support.

Prioritize Self-Care: Participate in activities that enhance well-being, like exercise, meditation, or engaging in enjoyable hobbies.

Establish Achievable Goals: Break down tasks into manageable steps to alleviate feelings of overwhelm.

Recognize Emotions: It’s acceptable to feel sad; however, try to pinpoint and confront negative thought patterns.

Minimize Stressors: Decrease exposure to stressors when feasible and prioritize self-compassion.

Explore these actions to boost self-awareness and connect with the current moment:

• Journaling: Express your thoughts freely on paper without judgment, using pen and paper.

• Nature Walk: Immerse yourself in the outdoors, concentrating on your breath and surroundings.

• Body Movement: Change your position or stretch to shift your thoughts and emotions.

• Sensory Engagement: Listen to music or appreciate artwork to evoke emotions and memories.

A short meditation:

Wherever you find yourself, you might be sitting down or listening to some music or just relaxing in your chair reading this article, just take a moment here to really get present with yourself, and inside of this conversation around Blue Monday. Wherever you are in your day, whether it’s at the beginning, middle or end, this is just an intentional pause. Given that mental well-being is a topic which is both complex and asks a lot from us, taking this moment to be as present as possible can help you cope with Blue Monday and any other day throughout the year. If it is useful for you to take a couple of deep breaths, you are welcome to do that. Also, dropping your attention to any anchor points that will serve you. An anchor point could be sensations in the body such as feeling your buttocks touching the chair or your feet on the floor. It could also be an anchor outside of yourself such as sounds in your environment or something around you, something outside the window like a familiar tree. Then, for a moment I am going to invite you to focus your attention on that area that you could call a resource.

One of the main principles of relaxation and well-being is to give people a place of refuge, and so in this peaceful moment now, see if there is a place in the body or it could be a place outside of yourself, where you can take some shelter. A place that feels neutral and/or positive and resourceful, perhaps it might be a constellation of sensations. Or it might just be an anchor, a place inside or outside of yourself. Something you can see, or visualise that helps you get grounded and feel present. But just knowing that this is a place that at any point during this or any other moment you can come back to (a home base for you) inside of this and other conversations around mental health and well-being.

In the next few breaths we are going to be shifting back into the present moment. So, in any way that feels right for you, whether it’s a gentle movement, a couple of breaths or self-touch, like touching your arm, or your leg, just give yourself a moment to shift as you come back into present.Thank you!

SUMMARY:

Although Blue Monday may have been initially conceived for commercial reasons, seize the opportunity to make the day meaningful by engaging in activities that enhance your mental health. Give priority to your mental well-being, reach out for support, or try out personalized activities. Irrespective of the day, regularly checking in with yourself is a crucial step in making the most of every moment.

References and resources:

Kousoulis, A. 2021. ‘What does Blue Monday mean for our mental health?’. UK: Mental Health Foundation. Accessed: 6 January 2021.Lasky, J. 2020. ‘Blue Monday (pseudoscience)’ in Salem Press Encyclopedia, p. 2.https://www.mind.org.uk/information-support/types-of-mental-health-problems/

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