Blue Monday: What Is It, And How Do You Make It Better?

Blue Monday is a day during the year that may be associated with “feeling down.” It has earned the reputation of the “most depressing day of the year” for some and can be more than a trend. On this day, people may feel sad due to the season, the end of the holidays, and other events.  

To learn more about Blue Monday, it may be helpful to look at its origins and strategies for brightening your mood on this day and whenever the “winter blues” arise. By learning to improve your mental well-being every day, you may be able to avoid the “Blue Monday” effect. 

What is Blue Monday?

Blue Monday, sometimes called the “most depressing day of the year,” is a term that has gained notoriety but is not a scientifically established concept. Blue Monday is often used to describe the third Monday in January.  

Origins and history

Blue Monday originated as a marketing campaign by UK travel companies to incentivize people to travel abroad. They developed a formula that considered weather, post-holiday debt, failed New Year’s resolutions, and low motivational levels to pinpoint this day as the gloomiest. However, this concept has no scientific basis and was primarily a press release intended to promote winter getaways.

Factors behind the perception of Blue Monday

While Blue Monday isn’t grounded in research, January can be challenging for some people. For example, people may be returning to work after a festive break. In addition, with shorter days and a lack of sunlight in the Northern Hemisphere, mood can be affected. After buying holiday presents for loved ones, post-holiday debt and the pressure to meet New Year’s resolutions can be challenging. In some cases, these factors can contribute to more sadness than usual.

Is Blue Monday real? 

Blue Monday is a made-up concept, not based on a scientifically recognized study. Many factors influence emotions and well-being, and they may not adhere to a specific day on the calendar. While January can be a challenging month for some, a feeling of sadness or depression can occur at any time, and it can be beneficial to seek support and self-care year-round.

Fun facts to brighten your Blue Monday

Below are some potentially interesting facts to keep in mind for Blue Monday: 

1. Origins in marketing: A travel company created Blue Monday as part of a marketing campaign in 2005 to raise money over the holiday season. 
2. Music recognition: In 1983, The British rock band New Order released a song called “Blue Monday,” which spent 38 weeks in the top charts. This original single was remixed by artists like John Potoker. You can listen to this track and other songs through a video search on a page like YouTube. 
3. International day of happiness: Blue Monday falls a few weeks before the International Day of Happiness, which takes place on March 20th.
4. Perspective: While some view Blue Monday as a day to be wary of, others consider it an opportunity to challenge the blues with positive actions and self-care.
5. Brightening Blue Monday: Various initiatives, such as random acts of kindness, free hugs, and wellness workshops, can be organized to counteract gloom and brighten Blue Monday.

Ultimately, the concept of Blue Monday can be a reminder that mental health is a year-round concern. Taking care of your emotional well-being is not confined to a specific day but can be an ongoing commitment to yourself. 

Strategies to improve your mood

If you’re facing the blues on Blue Monday or any other day of the year, you can use several effective strategies to boost your mood and well-being, including but not limited to the following. 

Embrace the outdoors

Practice self-care

Taking time away from everyday stressors can be crucial. Self-care activities you enjoy can offer a valuable way to rejuvenate after the holidays, whether by reading a book, taking a bath, or attending an exercise class. 

Connect with friends and family

Taking time to bond with loved ones can be a way to recharge. Engaging in conversations, bonding over shared experiences, or spending time in each other’s presence can support mental and emotional well-being.

Participate in mindful moments 

Taking a quiet moment in your own space can be an uplifting way to recharge and reflect, regardless of the day's events. Meditation and mindfulness have been shown to reduce stress and improve overall mental well-being.

Set realistic goals

If you have New Year’s resolutions, break them down into manageable steps. Organizing your goals clearly can make achieving them seem like an effortless process. Take this process one step at a time and try not to accomplish every goal simultaneously, as it may overwhelm you. 

Reduce screen time

Technology is often considered a part of modern-day life and an essential mode of communication for work endeavors and conversations with loved ones. However, consider taking a break from screens for different activities, such as when going for a walk or spending time with family and friends. 

Complete selfless acts 

Supporting others can be a way to find a sense of connection with yourself, your local community, and the people you pass by every day. Compassionate support may enhance your perspective and put your challenges in perspective.  

Promoting mental health year-round

Addressing mental health can be a year-round endeavor, and emotional well-being deserves consistent attention and care. While Blue Monday may serve as a reminder to focus on mental health, this day doesn’t have to determine your mood. 

Try to care for your mental and emotional well-being every day consistently. By taking steps to show yourself self-love, you may find this process to be almost “second nature,” like brushing your teeth. This consistent effort may help you prepare yourself emotionally for what the days bring.  

While self-care may seem like a luxury, it can be a beneficial way to live life to the fullest. Engaging in self-care activities, whether daily or weekly, can have a profound impact as a way of showing kindness to yourself, recharging your mental battery, or managing stress effectively. 

Seek professional support 

If you are struggling with persistent sadness or depression, it may be beneficial to talk to a mental health professional. You can find more personalized methods to cope with challenging emotions and thoughts through therapy. Improving your mood may not only be about making drastic changes. Instead, you may find benefits in adopting more minor, positive habits that can significantly impact your overall well-being.

If you face barriers to attending in-person therapy, online therapy through platforms like BetterHelp offers a multitude of advantages. For example, you can schedule your sessions to fit around the hectic pace of modern-day life. Additionally, online therapy breaks down geographical barriers. No matter your location, you can look for a qualified therapist who aligns with your specific preferences as long as you have an internet connection. 

Research indicates that online therapy is an effective means of addressing a wide range of mental health concerns. Online therapists utilize evidence-based techniques and therapeutic approaches, ensuring the quality of care is on par with in-person sessions.