Blue Monday: What is it and how to beat it?

What is Blue Monday? Why do so many people feel down in mid-January? In this blog, we’ll explore the origins of the day, the real factors that impact our winter health, and some practical, evidence-based tips to help you stay active and motivated.

What is Blue Monday?

Blue Monday is often called the most depressing day of the year. This concept suggests that post-holiday debt, gloomy weather, failed New Year’s resolutions, and a lack of motivation combine to create a perfect storm of low mood. It usually falls on the third Monday of January, this year it is January 19, 2026.

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the science behind it

It’s worth pointing out that Blue Monday isn’t actually a scientific discovery. The concept was developed in 2005 by Cliff Arnall, a former health psychologist at Cardiff University. The concept was created as part of a marketing campaign for a travel company, which claimed to have a mathematical formula that identified the third Monday in January as the saddest day of the year. Its influence has grown over the years, with many mental health organizations using Blue Monday to promote important conversations about mental health.

Most psychology and STEM experts dismiss such calculations as pseudoscience, arguing that mental health conditions are too complex to narrow down to a day for each person. However, while the specific date may be a myth, the factors it highlights are very real challenges.

Seasonal Affective Disorder (SAD)

Another very real challenge during the winter is Seasonal Affective Disorder (SAD). This is a type of depression that comes and goes with seasonal patterns, often starting as the days get shorter. Common symptoms include sleeping too much, having little or no energy, and overeating.

Lack of sunlight affects levels of serotonin and melatonin, which regulate mood and sleep. An estimated 2 million people in the UK have severe symptoms of SAD, but up to a third of people experience milder symptoms during winter.

If you notice a drop in energy levels or a persistent low mood during the winter, it may be more than just the “January blues.” Understanding these patterns is often the first step in taking control of your own mental health.

Why is your mental health important?

Investing in your mental health is something that shouldn’t be overlooked, just like you wouldn’t neglect the basics of upskilling for a promotion, preparing for an exam, or learning a new language before traveling abroad. Your mental health is the foundation for everything else in life, from your ability to focus on work to maintaining healthy relationships with those around you.

Well-being and resilience

Being resilient doesn’t mean you never get stressed. This means you have developed the tools and understanding to deal with the challenges that arise. By prioritizing self-care, you are building a safety net to help you recover from setbacks and move forward in your personal and professional life.

This can be a daunting topic for many people, but it doesn’t have to be. Some people choose to seek professional help or talk with friends and family, or some prefer their own quiet study and journaling. You can also mix the two, just find what works for you. Everyone does it differently and that’s okay.

Resilience in the workplace

Alongside personal well-being, emotional intelligence is becoming a top priority for employers. It is often cited as one of the most in-demand soft skills in the modern job market, alongside critical thinking and digital fluency.

By actively working on your resilience, you’re developing a high-value skill that helps you stand out to recruiters while keeping yourself healthy and happy. It shows that you can adapt to change and maintain a progressive mindset even when things don’t go as planned.

How to beat the blues this winter

If the midwinter doldrums are starting to feel heavy, there are a few simple and effective ways to lift your mood. Here are ten tips to help you find balance and maintain a positive attitude.

1. Plan a social event

Relationships are powerful mood boosters. Whether it’s sending a quick message to a friend, grabbing a cup of coffee with a colleague, or attending an online event, staying connected can help prevent feelings of isolation. Sharing your thoughts and feelings can often make them feel more manageable.

2. Breathe fresh air

It may be tempting to stay indoors when it’s cold, but natural light is essential for regulating your body clock. Even if you don’t, even a short trip outside during your lunch break can go a long way!

3. Disconnect from the device

While digital tools allow us to learn and work from anywhere, taking regular breaks from screens is crucial to your health. You can try setting aside some time each day to put away your phone, bury your head in a book, spend time with loved ones, or just enjoy the world around you. This digital detox helps clear your mind and reconnect with yourself.

4. Move your body

Physical movement is a natural way to release endorphins and help manage stress. You don’t need to train intensely to feel the benefits, the key is to find a method that works for your body and mind. Whether it’s some gentle yoga, a walk in the fresh air, adaptive chair exercises, or just moving to your favorite song, getting your body moving can boost your energy levels and help you feel more in control.

5. Practice mindfulness

Practicing mindfulness or meditation, even for just a few minutes a day, can significantly reduce stress levels. Here’s a simple tool to help you “think bigger” and manage distracting thoughts more effectively. It encourages you to slow down and focus on the present moment, which is especially helpful if you’re feeling overwhelmed.

6. Pay attention to diet and nutrition

There is a strong connection between what you eat and how you feel. A balanced diet provides the “fuel” your brain needs to function optimally. Small changes, like staying hydrated and eating healthy regularly, can have a surprisingly positive impact on your mental clarity.

7. Take control of your sleeping habits

Quality sleep is a life-saving skill of the brain. It helps you process the day’s events and prepare for what’s next. Try to maintain a consistent sleep schedule and create a relaxing bedtime to help you recharge normally.

8. Learn something and have fun doing it

Sometimes the best way to beat the blues is to ignite a new passion. You can start a short course on a subject that really interests you, whether it’s the creative arts, history or technology. Studying for the sheer joy of it can provide a huge sense of accomplishment and much-needed excitement.

9. Set small, achievable goals

If you’ve made huge New Year’s resolutions but they feel out of reach, it’s easy to feel discouraged. Instead, try breaking down your ambition into achievable steps. Celebrating small victories builds confidence and keeps you motivated on your learning journey.

10. Talk to a professional

If you find that your mood is affecting your daily life or ability to make progress, seek expert advice immediately. Talking to a doctor, therapist or healthcare professional is a proactive step in managing your health. They can provide tailored strategies to help you get through difficult times.

Useful resources

If you’re looking for more information or support, these organizations can help:

• mind: Offering advice and support to anyone experiencing mental health problems.
• Samaritan: Giving you a safe place to talk on your own terms, anytime.
• calm: A free app that offers guided meditations, calming stories, and guidance on how to relax.
• NHS Everyone’s thoughts matter: Practical tips and advice on looking after your mental health and supporting others.
• FutureLearn’s Psychology and Mental Health Courses: Learn more about the human mind and mental health with our range of expert-led courses.

final thoughts

Progress is a journey, and every journey has its ups and downs. Blue Monday may be a date on the calendar, but taking care of your mental health is a year-round commitment. By being kind to yourself and using these practical tips, you can get through winter with confidence and resilience. You can also learn more about topics like mental health first aid to help support those around you. These types of psychological self-care can help you and the people you care about get through difficult times.

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